Subway Nutrition Calculator

Everything below runs on Subway's own US nutrition information, last published in January 2026. Build the order you actually place and the totals follow along.

1. 01

   Pick a base

   Open the category you are ordering from: 6" Sandwiches, Wraps, Salads, Protein Bowls, Protein Pockets or Breakfast. Or tap a name under "Start from a favourite" to load a signature sandwich in one tap.

2. 02

   Set the size

   Use the 6-inch and Footlong toggle above the builder. Subway publishes its numbers per 6-inch serving, so a footlong doubles everything, including sodium.

3. 03

   Build it your way

   Open Breads, Individual Proteins, Cheese, Vegetables and Condiments to build a sub from scratch, or add extras like bacon and avocado on top of a signature sandwich.

4. 04

   Adjust sauce and cheese

   In the tray, every sauce and cheese line has Light, Regular and Extra buttons. Light counts half a serving and Extra counts one and a half.

5. 05

   Read your totals

   Calories, protein, carbs and fat update on every tap. Open Detailed breakdown for sodium, sugars and saturated fat, open Nutrition Facts for the full label, or copy your meal summary to save it.

Bread is the biggest single source of carbs and sodium on most subs. Choosing between the lightest and the heaviest 6-inch bread swings a sub by 40 calories and 150mg of sodium. Double both gaps for a footlong.

Footlong values are double the 6-inch numbers. Jalapeño Cheddar is available at participating locations.

Hearty Multigrain gives the most fiber for the fewest calories. Jalapeño Cheddar carries the most sodium of the standard breads. The wrap looks lighter than it is: at 300 calories and 50g of carbs it is heavier than any 6-inch roll.

Ranked by protein per 100 calories, using the standard 6-inch portion of each protein on its own, without bread, cheese or sauce.

Grilled chicken, turkey and roast beef are the leanest picks. Double meat on any of them adds protein faster than it adds calories. Tuna and meatballs sit at the other end, since both carry a lot of fat for the protein they deliver.

Sauce is where a light sandwich quietly turns heavy. These are per 6-inch servings, so double them for a footlong. In the calculator you can set any sauce to Light or Extra.

Mayonnaise on a footlong adds 200 calories before anything else goes on. Buffalo sauce is free on calories but brings 390mg of sodium. If you want something creamy for less, Baja Chipotle and Peppercorn Ranch sit around 70 to 80 calories, and setting them to Light in the calculator halves that.

A footlong is two 6-inch servings. Every number doubles, including sodium, which is the one people forget.

A footlong turkey sub uses a full day's sodium allowance on its own, and a footlong B.M.T. goes past it. If you want a bigger lunch without doubling everything, a 6-inch plus a side salad is usually the better trade.

These come straight from the calculator data, using standard builds with regular sauce. Change the bread, cheese or sauce and the numbers move, so treat them as starting points.

Lowest calorie Subway orders

Highest protein Subway orders

Total protein can mislead, because the biggest numbers usually come with the biggest calorie counts. Protein per 100 calories shows which orders give you the most for what you eat.

Low-carb and keto-friendly picks

Dropping the bread removes 36 to 40g of carbs straight away. Most protein bowls land low enough for a low-carb day. The exceptions are orders built around sweet sauces, like teriyaki and honey mustard BBQ, and anything with the Veggie Patty.

Vegetarian options

Veggie Patty is available at participating locations.

The Veggie Delite is light but light on protein too. The Veggie Patty brings 12g of fiber, the most of any single item on the menu, and adding cheese or smashed avocado makes either one more filling.

Low-sodium picks

Sodium adds up fast because bread, deli meat, cheese and sauce all contribute. Start with Hearty Multigrain bread, choose grilled chicken or turkey over cured meats, skip the cheese and use oil and red wine vinegar.

Every standard Subway bread contains wheat, and cheese-topped breads like Jalapeño Cheddar also contain milk. Many creamy sauces contain egg, milk or both. Protein bowls and salads skip the bread, but they are not gluten-free in any strict sense.

Subs are made on a shared line. The same gloves, knives, slicers and toaster ovens touch many ingredients, so cross-contact is always possible. If you have a food allergy or celiac disease, check Subway's official allergen and ingredient information and speak to the staff at your store before ordering.

Every value comes from Subway's US nutrition information, last published in January 2026. We check for a new version and update the data when Subway publishes one.

Your custom total can differ slightly from the total Subway lists for the same sandwich, for three reasons:

• Subway rounds each item's values, and adding rounded numbers does not always match a rounded total.
• Subs are portioned by hand, so the sauce and vegetables on your sandwich will not match the standard serving exactly.
• Some ingredients vary by region and supplier.

Percent Daily Values in the Nutrition Facts panel follow FDA labeling rules and a 2,000 calorie diet, including 2,300mg of sodium, 20g of saturated fat, 275g of carbohydrate and 28g of fiber per day. Your own needs may be higher or lower.