Subway Calories: Official Numbers for the Current Menu

A Subway 6-inch on the current menu runs from 320 calories (Veggie Delite) to 610 (the B.M.T.), and Subway's own guide states the footlong is simply double the 6-inch. Two things people miss: the numbers below are Subway's new default builds, which include cheese and sauce, so they run higher than the stripped-down subs of years past; and the sauce you wave in at the end can swing a footlong by 200 calories. Everything here comes from Subway's official U.S. Nutrition Information (January 2026 edition), protein included.

Official menu data

6-inch subs, as officially built (footlong = double):

Sub (6-inch)	Calories	Protein
Veggie Delite	320	17g
Oven-Roasted Turkey	480	26g
Black Forest Ham	490	25g
Grilled Chicken	510	31g
Steak Philly	510	28g
Cold Cut Combo	530	25g
Tuna	570	27g
Meatball Marinara	570	27g
B.M.T.	610	27g

Breads (6-inch):

Bread	Calories	Protein
Hearty Multigrain	200	9g
Artisan Italian	210	8g
Artisan Flatbread	220	7g
Jalapeño Cheddar	240	9g
Wrap (12-inch)	300	8g

Cheese (6-inch portion):

Cheese	Calories
Parmesan, grated	5
American	80
Provolone	90
Pepper Jack	100
Monterey Cheddar, shredded	110

Sauces and condiments (standard 6-inch portion):

Sauce	Calories
Buffalo, red wine vinegar	0
Yellow mustard	10
BBQ	25
Sweet Onion Teriyaki, Hot Honey	30
Olive oil blend	45
Honey mustard, MVP Parmesan Vinaigrette	60
Baja Chipotle	70
Peppercorn Ranch, Roasted Garlic Aioli	80
Mayonnaise	100

Cookies: Chocolate Chip 210 calories; the Footlong Chocolate Chip Cookie is 1,330.

How to build a low-calorie order

Ranked by impact, from the official numbers:

1. 6-inch instead of footlong: halves everything. Subway's own guide defines the footlong as exactly double.
2. Buffalo, mustard, or vinegar instead of mayo or ranch: saves 80 to 100 per 6-inch, and double that on a footlong. The sauce line is the quietest lever in the store.
3. Turkey instead of the B.M.T.: saves 130 (480 vs 610) with essentially the same protein.
4. Skip or downgrade the cheese: saves up to 110. Grated parmesan at 5 calories is the loophole.
5. Multigrain over Jalapeño Cheddar bread: saves 40.
6. Skip the footlong cookie. At 1,330 calories it outweighs two entire 6-inch turkey subs.

Five orders under 600 calories

1. The light classic: 6-inch Veggie Delite + yellow mustard. 320 + 10 = 330 calories, 17g protein
2. The turkey standard: 6-inch Oven-Roasted Turkey as built. 480 calories, 26g protein
3. The protein lean: 6-inch Grilled Chicken + buffalo sauce. 510 + 0 = 510 calories, 31g protein
4. The ham and cookie: 6-inch Black Forest Ham + water, skip extras. 490 calories; add the cookie another day
5. The philly: 6-inch Steak Philly as built. 510 calories, 28g protein

Five highest-protein orders

1. Footlong Grilled Chicken: 510 x 2 = 1,020 calories, 62g protein
2. Footlong Steak Philly: 510 x 2 = 1,020 calories, 56g protein
3. Footlong Turkey: 480 x 2 = 960 calories, 52g protein
4. 6-inch Grilled Chicken + 6-inch Turkey: 510 + 480 = 990 calories, 57g protein
5. 6-inch Grilled Chicken alone: 510 calories, 31g protein, the best single-item ratio on the menu

Real-world orders, broken down

The lean order: "six-inch turkey on multigrain, mustard, no cheese"

The official 480 figure is the default build; ordering lean (mustard, no cheese) trims it meaningfully, and the exact number depends on what the default included, so log what you actually ordered.

Component	Calories
6-inch Oven-Roasted Turkey, as officially built	480
Total (upper bound)	480

The standard order: "footlong BMT with a chocolate chip cookie"

Component	Calories
Footlong B.M.T. (610 x 2)	1,220
Chocolate Chip Cookie	210
Total	1,430

54g protein, and most of a day's calories in one bag.

The indulgent order: "footlong meatball with extra mayo and the footlong cookie"

Component	Calories
Footlong Meatball Marinara (570 x 2)	1,140
Mayonnaise, footlong portion	200
Footlong Chocolate Chip Cookie	1,330
Total	2,670

More than a full day for most people, and half of it is the cookie.

How to log this in Nouri

Subway is a build, and builds are exactly what database logging punishes: bread entry, meat entry, cheese entry, sauce entry, four searches for one sandwich. In Nouri the build is the sentence: "footlong turkey on multigrain with provolone and mustard." It comes back itemized, so the sauce and cheese are visible line items instead of forgotten ones, which matters here more than anywhere, because Subway's sauce line spans 0 to 100 calories in identical-looking splotches. Nouri is iPhone (iOS only), and you can try it free.

FAQ

How many calories in a 6-inch Subway turkey sub?

480 calories with 26g protein as officially built on the current menu. Note this default build includes more than the old stripped-down turkey sub did; order lean and the real number drops.

How many calories in a footlong from Subway?

Exactly double the 6-inch, per Subway's own guide: 640 for a footlong Veggie Delite up to 1,220 for a footlong B.M.T.

How many calories in Subway tuna?

570 for a 6-inch, 27g protein. It surprises people, but tuna salad's mayo makes it one of the heavier subs.

What is the lowest-calorie Subway sandwich?

The Veggie Delite at 320 for a 6-inch. Among meat subs, Oven-Roasted Turkey at 480 leads the current menu.

What Subway sauce has the least calories?

Buffalo and red wine vinegar are 0, yellow mustard is 10. Mayo is 100 and ranch 80 per 6-inch portion, so the sauce choice can matter more than the cheese.

How many calories in Subway bread?

200 to 240 for a 6-inch depending on choice: Hearty Multigrain 200, Artisan Italian 210, Jalapeño Cheddar 240. A wrap is 300.

What happened to the Italian B.M.T. and Steak & Cheese?

Subway revamped its US menu; the current official guide lists B.M.T. and Steak Philly instead, with new default builds. Older names no longer appear in Subway's current nutrition document, so we do not list numbers for them.

What is the highest-protein Subway order?

Grilled Chicken: 31g per 6-inch, 62g as a footlong, the best ratio on the current menu. Steak Philly follows at 28g per 6-inch.

How many calories in a Subway chocolate chip cookie?

210 calories. The Footlong Chocolate Chip Cookie is 1,330, more than most footlong subs.

Is Subway healthy for weight loss?

It can be one of the easier menus: a 6-inch with a zero-calorie sauce is a genuine 300-to-500-calorie meal. The traps are the footlong default, the sauce line, and the cookie, all fixable by ordering deliberately and logging honestly.

Why are Subway's calories higher than they used to be?

The current official guide lists Subway's new default chef-built recipes, which include cheese and sauce in the listed number. The sandwich did not necessarily change; what the listed build includes did.

Do footlongs really have double the calories?

Yes, by Subway's own definition in the official guide: footlong values are double the 6-inch values.

Build your order from the tables, then log it in Nouri as the sentence you said at the counter, sauce included. For the general method, see How to Log Restaurant Meals, and if sauces are your leak, Common Food Logging Mistakes.

Sources

• Subway official U.S. Nutrition Information PDF, January 2026 edition, linked from subway.com's nutrition page: media.subway.com (checked September 26, 2026)
• All combo totals are sums of the official per-item values above; footlongs computed as double the 6-inch per the guide's own rule