United States · 68 items

What to order at Subway

The best Subway orders for your goal, worked out from Subway's own nutrition numbers. No guesses.

✓ Official numbersSource: Subway U.S. Nutrition Information, checked 30 Sept 2026

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Calories650 kcal

Protein45 g

Illustration of Double Subway Club Meats (Turkey, Ham, Roast Beef) 6-inch sub

100fit

Best fit

Double Subway Club Meats (Turkey, Ham, Roast Beef) 6-inch sub

6" Hearty Multigrain Bread200
2× Subway Club Meats (Turkey, Ham, Roast Beef)220
Monterey Cheddar, Shredded110
Tomatoes (3 wheels)5
Avocado, Sliced45
Subkrunch70

650

kcal

of 650

52g

protein

of 45g

52g

carbs

27g

fat

✓ Subway official nutrition, checked 30 Sept 2026

100fit

Double Grilled Chicken, Sweet Onion Teriyaki Glazed 6-inch sub

6" Hearty Multigrain Bread200
2× Grilled Chicken, Sweet Onion Teriyaki Glazed220
Monterey Cheddar, Shredded110
Tomatoes (3 wheels)5
Avocado, Sliced45
Subkrunch70

650

kcal

of 650

50g

protein

of 45g

64g

carbs

25g

fat

✓ Subway official nutrition, checked 30 Sept 2026

99fit

Double Steak (no cheese) 6-inch sub

6" Jalapeño Cheddar Bread240
2× Steak (no cheese)220
Monterey Cheddar, Shredded110
Tomatoes (3 wheels)5
Avocado, Sliced45
Hot Honey Sauce30

650

kcal

of 650

51g

protein

of 45g

55g

carbs

28g

fat

✓ Subway official nutrition, checked 30 Sept 2026

Calculator

Subway calorie calculator

Already know your order? Build it step by step and the tray adds up Subway’s own published calories, protein, carbs and fat.

✓ Checked against the official PDFSource: Subway U.S. Nutrition Information (official PDF), January 2026. Checked 12 Oct 2026.

Builds a 6-inch sub from Subway's per-ingredient amounts. Footlongs, wraps and protein bowls use different portions and are not covered here. This calculator covers 65 source-checked servings, not the full menu.

6" Artisan Italian Bread
71 g · Amount on a 6-inch sub
210 kcal · 8g P · 39g C · 2g F
0
6" Hearty Multigrain Bread
71 g · Amount on a 6-inch sub
200 kcal · 9g P · 36g C · 3g F
0
6" Jalapeño Cheddar Bread
82 g · Amount on a 6-inch sub
240 kcal · 9g P · 39g C · 5g F
0
6" Artisan Flatbread
78 g · Amount on a 6-inch sub
220 kcal · 7g P · 40g C · 4g F
0

High protein

at Subway

Around 650 kcal with 50 g+ protein.

100fit

Best fit

Double Subway Club Meats (Turkey, Ham, Roast Beef) 6-inch sub

6" Hearty Multigrain Bread200
2× Subway Club Meats (Turkey, Ham, Roast Beef)220
Monterey Cheddar, Shredded110
Tomatoes (3 wheels)5
Avocado, Sliced45
Subkrunch70

650

kcal

of 650

52g

protein

of 50g

52g

carbs

27g

fat

✓ Subway official nutrition, checked 30 Sept 2026

100fit

Double Grilled Chicken, Sweet Onion Teriyaki Glazed 6-inch sub

6" Hearty Multigrain Bread200
2× Grilled Chicken, Sweet Onion Teriyaki Glazed220
Monterey Cheddar, Shredded110
Tomatoes (3 wheels)5
Avocado, Sliced45
Subkrunch70

650

kcal

of 650

50g

protein

of 50g

64g

carbs

25g

fat

✓ Subway official nutrition, checked 30 Sept 2026

99fit

Double Steak (no cheese) 6-inch sub

6" Jalapeño Cheddar Bread240
2× Steak (no cheese)220
Monterey Cheddar, Shredded110
Tomatoes (3 wheels)5
Avocado, Sliced45
Hot Honey Sauce30

650

kcal

of 650

51g

protein

of 50g

55g

carbs

28g

fat

✓ Subway official nutrition, checked 30 Sept 2026

Under 500 kcal

at Subway

A lighter meal that still has real protein.

Illustration of Double Grilled Chicken 6-inch sub

100fit

Best fit

Double Grilled Chicken 6-inch sub

6" Hearty Multigrain Bread200
2× Grilled Chicken160
Monterey Cheddar, Shredded110
Lettuce0
Cucumbers (3 slices)0
Mustard, Yellow10

480

kcal

of 480

48g

protein

of 35g

41g

carbs

17g

fat

✓ Subway official nutrition, checked 30 Sept 2026

100fit

Double Roast Beef 6-inch sub

6" Hearty Multigrain Bread200
2× Roast Beef160
Monterey Cheddar, Shredded110
Lettuce0
Cucumbers (3 slices)0
Mustard, Yellow10

480

kcal

of 480

46g

protein

of 35g

43g

carbs

17g

fat

✓ Subway official nutrition, checked 30 Sept 2026

100fit

Double Rotisserie-Style Chicken 6-inch sub

6" Hearty Multigrain Bread200
2× Rotisserie-Style Chicken180
Provolone90
Lettuce0
Cucumbers (3 slices)0
Mustard, Yellow10

480

kcal

of 480

45g

protein

of 35g

39g

carbs

19g

fat

✓ Subway official nutrition, checked 30 Sept 2026

Low carb

at Subway

About 600 kcal, 20 g carbs or less.

31fit

Best fit

Double Rotisserie-Style Chicken 6-inch sub

6" Hearty Multigrain Bread200
2× Rotisserie-Style Chicken180
Monterey Cheddar, Shredded110
Lettuce0
Green Peppers (3 strips)0
Mayonnaise100

590

kcal

of 600

46g

protein

of 45g

37g

carbs

31g

fat

✓ Subway official nutrition, checked 30 Sept 2026

Big appetite

at Subway

About 1,000 kcal and 60 g protein, for gaining.

66fit

Best fit

Double Subway Club Meats (Turkey, Ham, Roast Beef) 6-inch sub

6" Jalapeño Cheddar Bread240
2× Subway Club Meats (Turkey, Ham, Roast Beef)220
Monterey Cheddar, Shredded110
Avocado, Sliced45
Avocado, Smashed70
Mayonnaise100

785

kcal

of 1,000

52g

protein

of 60g

51g

carbs

41g

fat

✓ Subway official nutrition, checked 30 Sept 2026

65fit

Double Steak (no cheese) 6-inch sub

6" Jalapeño Cheddar Bread240
2× Steak (no cheese)220
Monterey Cheddar, Shredded110
Avocado, Sliced45
Avocado, Smashed70
Subkrunch70

755

kcal

of 1,000

53g

protein

of 60g

55g

carbs

39g

fat

✓ Subway official nutrition, checked 30 Sept 2026

62fit

Double Grilled Chicken, Sweet Onion Teriyaki Glazed 6-inch sub

6" Jalapeño Cheddar Bread240
2× Grilled Chicken, Sweet Onion Teriyaki Glazed220
Monterey Cheddar, Shredded110
Avocado, Sliced45
Avocado, Smashed70
Mayonnaise100

785

kcal

of 1,000

50g

protein

of 60g

63g

carbs

39g

fat

✓ Subway official nutrition, checked 30 Sept 2026

Subway full menu nutrition

▸Sides5

Item	kcal	Protein	Carbs	Fat	Sodium
Applesauce · 90 g	70	0g	16g	0g	0mg
Hash Browns · 108 g	190	3g	24g	9g	600mg
Broccoli Cheddar Soup · 8 oz bowl	200	9g	16g	13g	960mg
Chicken Noodle Soup · 8 oz bowl	70	7g	6g	3g	1,160mg
Loaded Baked Potato with Bacon Soup · 8 oz bowl	200	9g	17g	14g	910mg

▸Build your own40

Item	kcal	Protein	Carbs	Fat	Sodium
6" Artisan Italian Bread · 6 in (71 g)	210	8g	39g	2g	380mg
6" Hearty Multigrain Bread · 6 in (71 g)	200	9g	36g	3g	350mg
6" Jalapeño Cheddar Bread · 6 in (82 g)	240	9g	39g	5g	500mg
6" Artisan Flatbread · 6 in (78 g)	220	7g	40g	4g	360mg
Grilled Chicken · 6-inch portion (71 g)	80	16g	1g	2g	210mg
Grilled Chicken, Sweet Onion Teriyaki Glazed · 6-inch portion (85 g)	110	16g	9g	2g	350mg
Rotisserie-Style Chicken · 6-inch portion (71 g)	90	15g	0g	4g	400mg
Steak (no cheese) · 6-inch portion (71 g)	110	17g	2g	5g	450mg
Oven-Roasted Turkey · 6-inch portion (57 g)	60	11g	0g	2g	450mg
Black Forest Ham · 6-inch portion (57 g)	70	10g	2g	2g	490mg
Roast Beef · 6-inch portion (71 g)	80	15g	2g	2g	420mg
Tuna · 6-inch portion (74 g)	250	12g	0g	23g	310mg
Meatballs · 6-inch portion (139 g)	250	12g	13g	18g	720mg
Cold Cut Combo Meats · 6-inch portion (64 g)	110	9g	1g	8g	620mg
Subway Club Meats (Turkey, Ham, Roast Beef) · 6-inch portion (92 g)	110	17g	3g	3g	690mg
All-American Club Meats (Ham, Turkey, Bacon) · 6-inch portion (72 g)	140	15g	2g	8g	650mg
Pastrami · 6-inch portion (57 g)	130	9g	1g	10g	470mg
Bacon (2 strips) · 6-inch portion (15 g)	80	5g	1g	6g	170mg
Genoa Salami (3 slices) · 6-inch portion (18 g)	70	3g	1g	6g	260mg
Pepperoni, (3 slices) · 6-inch portion (18 g)	80	3g	1g	7g	290mg
Egg Patty · 6-inch portion (85 g)	180	10g	2g	15g	220mg
Veggie Patty · 6-inch portion (85 g)	170	6g	17g	9g	320mg
American · on a 6-inch (23 g)	80	4g	1g	7g	420mg
Monterey Cheddar, Shredded · on a 6-inch (28 g)	110	7g	1g	9g	170mg
Pepper Jack · on a 6-inch (28 g)	100	5g	1g	8g	480mg
Provolone · on a 6-inch (25 g)	90	6g	1g	7g	220mg
Parmesan Grated · on a 6-inch (1 g)	5	0g	0g	0g	25mg
Lettuce · on a 6-inch (21 g)	0	0g	0g	0g	0mg
Tomatoes (3 wheels) · on a 6-inch (35 g)	5	0g	1g	0g	0mg
Cucumbers (3 slices) · on a 6-inch (14 g)	0	0g	1g	0g	0mg
Green Peppers (3 strips) · on a 6-inch (7 g)	0	0g	0g	0g	0mg
Onions · on a 6-inch (7 g)	0	0g	1g	0g	0mg
Spinach, Baby · on a 6-inch (7 g)	0	0g	0g	0g	5mg
Pickles, Crinkle (3 chips) · on a 6-inch (12 g)	0	0g	0g	0g	160mg
Banana Peppers (3 rings) · on a 6-inch (4 g)	0	0g	0g	0g	65mg
Jalapeno Peppers (3 rings) · on a 6-inch (4 g)	0	0g	0g	0g	70mg
Olives, Black (3 rings) · on a 6-inch (3 g)	0	0g	0g	0g	25mg
Green Chiles · on a 6-inch (14 g)	5	0g	1g	0g	95mg
Avocado, Sliced · on a 6-inch (28 g)	45	1g	2g	4g	0mg
Avocado, Smashed · on a 6-inch (35 g)	70	1g	3g	6g	130mg

▸Sauces & dressings18

Item	kcal	Protein	Carbs	Fat	Sodium
Baja Chipotle · on a 6-inch (14 g)	70	0g	1g	7g	125mg
BBQ Sauce · on a 6-inch (14 g)	25	0g	6g	0g	115mg
Cheddar Cheese Sauce · on a 6-inch (18 g)	30	1g	1g	3g	150mg
Creamy Sriracha · on a 6-inch (14 g)	40	0g	2g	4g	240mg
Buffalo Sauce · on a 6-inch (14 g)	0	0g	0g	0g	390mg
Honey Mustard · on a 6-inch (14 g)	60	0g	3g	5g	125mg
Hot Honey Sauce · on a 6-inch (14 g)	30	0g	8g	0g	120mg
Mayonnaise · on a 6-inch (14 g)	100	0g	0g	11g	65mg
Mustard, Yellow · on a 6-inch (14 g)	10	0g	1g	1g	170mg
Olive Oil Blend · on a 6-inch (5 g)	45	0g	0g	5g	0mg
Olive Oil Blend & Vinegar · on a 6-inch (9 g)	45	0g	0g	5g	0mg
MVP Parmesan Vinaigrette · on a 6-inch (14 g)	60	0g	1g	6g	140mg
Peppercorn Ranch · on a 6-inch (14 g)	80	0g	1g	8g	100mg
Red Wine Vinegar · on a 6-inch (4 g)	0	0g	0g	0g	0mg
Roasted Garlic Aioli · on a 6-inch (14 g)	80	0g	1g	9g	150mg
Sweet Onion Teriyaki · on a 6-inch (14 g)	30	0g	7g	0g	130mg
Giardiniera · on a 6-inch (28 g)	80	0g	1g	9g	340mg
Subkrunch · on a 6-inch (11 g)	70	1g	6g	5g	45mg

▸Desserts & sweet5

Item	kcal	Protein	Carbs	Fat	Sodium
Chocolate Chip Cookie · 1 cookie	210	2g	30g	10g	120mg
Double Chocolate Cookie · 1 cookie	210	2g	29g	9g	125mg
Oatmeal Raisin Cookie · 1 cookie	200	3g	30g	8g	110mg
Naturally Flavored Raspberry Cheesecake Cookie · 1 cookie	210	2g	29g	9g	115mg
White Chip Macadamia Nut Cookie · 1 cookie	210	2g	28g	10g	125mg