Quick answer: A 6-inch Subway sandwich on Italian bread with turkey, ham, or chicken and standard veggies runs about 260 to 350 calories, while a 6-inch Chicken Bacon Ranch or Meatball Marinara can top 500 calories before you add cheese or sauce. Footlong versions roughly double every number, and cheese, sauces, and extra meat can add another 100 to 300 calories on top.

Subway lets you build almost any sandwich, salad, or bowl you want. That’s great for your taste buds. It’s tricky for your calorie count. Two people can order the “same” sandwich and walk away with totally different numbers, just based on bread, cheese, and sauce choices. Below you’ll find real Subway nutrition facts, plus a build-your-own calculator so you can add up your exact order before you even get to the counter.

Menu Category	Calorie Range (6-inch, unless noted)
Veggie Delite	Low, ~230 cal
Oven Roasted Turkey / Ham	Low, ~260-290 cal
Rotisserie or Grilled Chicken	Moderate, ~320-350 cal
Steak & Cheese / Italian B.M.T.	Moderate, ~380-410 cal
Tuna / Meatball Marinara	High, ~480 cal
Chicken Bacon Ranch	High, ~530-570 cal
Salads (no dressing)	Low, 50-330 cal
Cookies	Moderate, 200-230 cal each

Popular 6″ Sandwich	Calories	Protein	Carbs	Fat
Veggie Delite	230	9g	44g	3g
Oven Roasted Turkey	260	18g	46g	3g
Black Forest Ham	270	18g	46g	3.5g
Oven Roasted Chicken	320	25g	44g	5g
Steak & Cheese	380	27g	45g	10g
Cold Cut Combo	360	19g	46g	13g
Italian B.M.T.	410	20g	46g	18g
Subway Club	500	31g	43g	24g
Tuna	480	21g	45g	25g
Meatball Marinara	480	22g	52g	19g
Chicken Bacon Ranch Melt	560	34g	45g	28g

Which Subway sandwich has the fewest calories?

The Veggie Delite is the lowest-calorie sandwich on the menu, at about 230 calories for a 6-inch on Italian bread. It’s just bread, cheese if you want it, and as many fresh vegetables as you like. No meat or heavy sauce to push the number up. Oven Roasted Turkey and Black Forest Ham sit close behind, both around 260 to 270 calories, because lean deli meat carries very little fat. So if you’re watching calories, pick one of these three proteins on Italian or wheat bread, skip the mayo, and pile on the veggies. That’s the easiest way to keep a sub under 300 calories.

Which Subway sandwich has the most calories?

Among the everyday menu items, the 6-inch Chicken Bacon Ranch Melt is one of the highest. It lands around 560 calories before any extra cheese or sauce. Specialty items like The Boss or The Monster can run well past 1,000 calories once you order them as footlongs with double meat. Why the jump? These subs stack two proteins, extra cheese, and a creamy sauce like ranch or mayo. Each of those adds 100 calories or more on its own. So if a sandwich name includes “melt,” “ranch,” “double,” or “cheesesteak,” expect it to land on the higher end.

Which Subway bread is lowest in calories?

Italian (white) bread is the lowest-calorie standard bread, at 160 calories for a 6-inch portion. Hearty Multigrain and Honey Oat both land around 190 calories. Flatbread, Italian Herbs & Cheese, and Jalapeno Cheddar all sit closer to 220 calories, because they carry more fat from cheese or oil baked right into the dough. Gluten-Free bread tops the list at 340 calories. It needs a denser, oil-heavy recipe to hold together without wheat gluten. Want to trim calories fast? Switch to Italian bread or ask for a mini roll. You’ll barely notice the flavor change.

How much do sauces and cheese really add?

Sauces and cheese can add anywhere from 5 to over 100 calories to your sandwich. They’re usually the easiest thing to control, too. Mustard and vinegar cost almost nothing calorie-wise. Sweet onion sauce and light mayo sit in the 40 to 50 calorie range. Regular mayo and ranch each add close to 100 to 110 calories, mostly from fat. A single slice of cheese adds 40 to 50 calories, no matter which kind you pick. Want more protein without a big calorie jump? Order double meat instead of a heavy sauce. Deli meats like turkey or chicken pack way more protein per calorie than a creamy sauce ever will.

Are Subway salads and bowls lower in calories than sandwiches?

Yes, Subway salads are usually lower in calories than the matching sandwich. Mostly because you drop the bread, and that alone can save 160 to 220 calories. A Veggie Delite salad has only about 50 calories. Most protein salads without dressing land between 110 and 360 calories, compared to 230 to 560 calories for the same fillings on bread. The No Bready Bowls work the same way. They swap bread for extra vegetables and keep the meat, cheese, and sauce, so you still get the flavor of a sandwich with fewer carbs and calories. Just watch the dressing, though. A 2-ounce serving of ranch adds 320 calories all by itself.

What is the healthiest way to order at Subway?

The healthiest order is usually a 6-inch sub or salad on Italian or multigrain bread, with a lean protein like turkey, ham, or chicken. Skip the extra cheese. Add a light sauce like mustard or sweet onion, then pile on as many fresh vegetables as you want. That combo lands between 280 and 350 calories with 18 to 25 grams of protein, which makes a filling, balanced meal for most people. Want more protein without piling on calories? Ask for double meat and skip the mayo instead of adding cheese. Deli meat gives you way more protein per calorie than fat-heavy extras do.

Frequently Asked Questions

Does toasting my sandwich add calories?

No, toasting does not add calories on its own. It just warms the bread and melts the cheese, so a toasted sub has the same nutrition facts as an untoasted one with the same ingredients.

How many calories are in a Subway footlong?

A footlong has roughly double the calories of the matching 6-inch sub, since it uses twice the bread, protein, cheese, and standard veggie portion. A footlong Veggie Delite is about 460 calories, while a footlong Chicken Bacon Ranch Melt runs over 1,100 calories.

Are Subway’s cookies high in calories?

Subway cookies run between 200 and 230 calories each, which is moderate for a dessert but easy to overlook when it is added onto an already large sandwich order. The Oatmeal Raisin and Dark Chocolate Cherry cookies sit at the lower end, around 200 calories.

Does Subway have gluten-free bread?

Yes, participating Subway locations offer a Gluten-Free bread option, though it runs higher in calories at about 340 calories for a 6-inch portion because of its denser, oil-based recipe.

References

1. Subway IP LLC. (2026). Nutrition and calories. Subway.com.
2. FastFoodNutrition.org. (2026). Subway nutrition facts & calories.
3. FatSecret. (2025). Subway 6-inch Subway Club nutrition facts.