Wondering how many calories are in your Subway sandwich? You are in the right place. A standard 6-inch Subway sandwich runs about 310 to 670 calories, depending on how you build it. Subway’s own published total for a standard 6-inch turkey sub is 470 calories, and the lighter Fresh Fit turkey build is just 270 calories. The calculator below gives you the exact number for your own sandwich.
Just pick your size, bread, protein, cheese, sauce, and extras. Your total updates as you go, so you can try a few different builds and see which one fits your day best. Every value on this page comes from Subway’s official U.S. Nutrition Information (October 2026 edition), so you can trust the numbers you see.
A quick note about wraps: Subway wraps come in one whole size only. The 12-inch wrap on its own has 300 calories, and a wrap is filled with a footlong-size portion of ingredients, so wraps work a little differently from sandwiches. That is why wraps are listed here instead of in the calculator above.
How to use this calculator: Choose your size first, then work down the list — bread, protein, cheese, sauce, avocado, and extra bacon. Your total appears at the bottom and updates whenever you change a choice. All values are for a 6-inch portion, and the footlong option simply doubles them, the same way Subway lists its own numbers.
Subway Calories Chart: Popular 6-Inch Sandwiches
Here are Subway’s official totals for popular 6-inch sandwiches, made the standard way. If you order yours a different way, the calculator above will give you a closer number.
| 6-Inch Sandwich | Calories |
|---|---|
| Veggie Delite | 310 |
| Oven Roasted Turkey | 470 |
| Black Forest Ham | 480 |
| Grilled Chicken | 510 |
| Cold Cut Combo | 520 |
| Roast Beef | 490 |
| Rotisserie-Style Chicken (Fresh Fit build) | 310 |
| Subway Club | 500 |
| Steak Philly (Steak & Cheese) | 510 |
| Sweet Onion Chicken Teriyaki | 430 |
| Buffalo Chicken | 460 |
| Italian B.M.T. | 590 |
| Meatball Marinara | 550 |
| Tuna | 560 |
| Spicy Italian | 660 |
| Chicken & Bacon Ranch | 580 |
Ordering a footlong? Just double the 6-inch number. Subway builds a footlong with twice the ingredients, so the calories double too.
Lowest-Calorie Choices at Subway
The lightest full sandwich at Subway is the Veggie Delite. It has 310 calories in the standard build, and only 220 calories in the Fresh Fit build, which uses multigrain bread and all the fresh vegetables. If you want protein and still want to keep things light, look at the Fresh Fit menu: the Fresh Fit Oven Roasted Turkey has 270 calories, the Fresh Fit Black Forest Ham has 280, and the Fresh Fit Grilled Chicken and Fresh Fit Roast Beef have 300 each.
When you build your own sandwich, the lightest proteins are Oven Roasted Turkey (50 calories per 6-inch portion), Black Forest Ham (70), and Grilled Chicken or Roast Beef (80 each). Small swaps make a real difference too. Picking yellow mustard (10 calories) or red wine vinegar (0) instead of mayonnaise (100) saves you about 90 to 100 calories. Skipping the cheese saves another 80 to 110 calories. And load up on the fresh vegetables — at sandwich portions they add almost no calories, but lots of crunch, flavor, and fiber.
Highest-Calorie Choices to Enjoy Less Often
Some Subway builds pack in a lot more calories, and that is perfectly fine once in a while. It just helps to know which ones they are. The richest protein in the calculator is pastrami, at 320 calories for a 6-inch portion. Tuna and meatballs come next, at 250 calories each — the tuna is mixed with mayonnaise, which is why it adds up fast. Among complete sandwiches, the Spicy Italian is the biggest at 660 calories for a 6-inch, followed by the Italian B.M.T. at 590 and the Chicken & Bacon Ranch at 580.
Sauces and extras can also sneak in more calories than you might expect. Mayonnaise is the heaviest sauce at 100 calories, and peppercorn ranch, giardiniera, and roasted garlic aioli each add 80. Cheese adds 80 to 110 calories, and extra bacon adds 80 more. None of these foods are “bad” — they are simply the ones to enjoy less often, or in the smaller 6-inch size, if you are keeping an eye on your calorie budget.
How to Fit Subway Into Your Calorie Budget
Almost any Subway sandwich can fit into a balanced day. The trick is knowing your daily calorie needs first. If you have not worked yours out yet, try our Maintenance Calorie Calculator to find how many calories you need each day to maintain your weight. Then plan around that number. A standard 6-inch turkey sandwich at 470 calories fits easily into most budgets, and a Fresh Fit build at 270 to 310 calories leaves even more room for the rest of your day. Choosing the 6-inch size instead of a footlong, picking one sauce instead of two, and filling your sandwich with vegetables are easy ways to enjoy your favorite sub without going over your target.
Frequently Asked Questions
How many calories are in a 6-inch turkey sub?
It depends on the build. Subway’s standard 6-inch Oven Roasted Turkey sandwich has 470 calories. The lighter Fresh Fit version, made on multigrain bread with all the fresh vegetables, has 270 calories. Use the calculator on this page to count your exact build.
How many calories are in a footlong?
About double the 6-inch version, because Subway builds a footlong with twice the ingredients. A standard footlong turkey sub, for example, has about 940 calories. Pick Footlong in the calculator above to get the total for your own build.
What is the lowest-calorie Subway sandwich?
The Veggie Delite. The Fresh Fit Veggie Delite has just 220 calories, and the standard build has 310 calories, which makes it the lightest full sandwich on the menu.
How many calories does cheese add?
Cheese adds 80 to 110 calories to a 6-inch sandwich, depending on the type you choose. On a footlong, the cheese portion doubles, so it adds about 160 to 220 calories.
Hungry for more? Count your next fast-food meal with our Panda Express Calorie Calculator, or see how many calories a walk burns with the Walking Calorie Calculator.
Nutrition data source: Subway U.S. Nutrition Information, October 2026 edition, published on subway.com. Values can change when recipes change and can vary a little by location, so please treat these totals as a close guide.