Subway Nutrition Calculator

Build your Subway sandwich ingredient by ingredient and see calories, protein, carbs, fat, fiber and sodium update as you go. Every number comes from Subway's own U.S. nutrition guide, and a footlong is exactly two 6-inch servings, the way Subway counts it.

365 cal26g protein41g carbs13g fat

1Size

2Bread

3Protein, pick any

4Cheese

5Extras

6Veggies and seasonings

7Sauces and toppings

8Cookies and sides

365

Calories

26g

Protein

41g

Carbs

13g

Fat

3g

Fiber

1,190mg

Sodium

5g

Sugar

What is in it

• Hearty Multigrain bread 71 g200 cal · 9g P
• Oven-Roasted Turkey 57 g60 cal · 11g P
• Provolone cheese 25 g90 cal · 6g P
• Lettuce 21 g0 cal · 0g P
• Tomatoes 3 wheels, 35 g5 cal · 0g P
• Onions 7 g0 cal · 0g P
• Green peppers 3 strips, 7 g0 cal · 0g P
• Cucumbers 3 slices, 14 g0 cal · 0g P
• Yellow mustard 14 g10 cal · 0g P

Copy as a Nouri log:

subway 6 inch turkey sub on hearty multigrain with provolone, lettuce, tomatoes, onions, green peppers, cucumbers and mustard

Copy sentence

Paste it into Nouri or say it out loud, and you get calories and macros for each item with the reasoning shown. Yes, the sauce counts, even the "just a little" kind.

Opens on a 6-inch turkey sub on Hearty Multigrain with provolone, five veggies and mustard. Values: Subway's U.S. Nutrition Information (January 2026), checked October 8, 2026. Items marked * are at participating locations only. Full list in Sources below.

How it works

Subway's nutrition guide lists every bread, protein, cheese, vegetable and sauce separately, each as the amount that goes on a 6-inch sandwich. A sub is the sum of what goes in it, so the calculator adds Subway's official values for each pick. For a footlong it doubles every sandwich ingredient, because Subway's guide says to "double values for footlong nutrition information (one footlong=two 6" servings)." Cookies and sides are counted once.

Subway's menu subs are listed separately as whole sandwiches built to Subway's own recipes, so a build here will not always match the menu number. The 6-inch Grilled Chicken sub on the menu is 510 calories with 31g protein, while one 6-inch portion of grilled chicken in the ingredient table is 80 calories with 16g. Build what you actually ordered and the total follows. Want the menu-sub view instead? Read the full Subway calories guide.

Subway builds under 500 calories

All 6-inch. Each total is the sum of Subway's published per-ingredient values.

Highest protein Subway builds

All footlong, so every sandwich ingredient counts twice. Grilled chicken gives the most protein per calorie of any Subway protein: 16g for 80 calories per 6-inch portion.

To compare Subway with other chains on protein per calorie, use the high protein fast food finder or the Fast Food Protein Index. Building a bowl instead? Try the Chipotle nutrition calculator.

Subway menu subs, as Subway builds them

Subway's official totals for each 6-inch sub on its own recipe, with the footlong at double. Use these when you order a menu sub as is; use the calculator when you change it.

What Subway publishes, and what it does not

• Footlong: Subway's guide states a footlong is two 6-inch servings, so the calculator doubles bread, protein, cheese, extras, veggies and sauces.
• Double meat and extra cheese: the guide has no double or extra rows, so the calculator does not offer them. You can stack different proteins, each counted at Subway's 6-inch portion.
• Wraps, protein bowls, salads and Protein Pockets: Subway lists these only as finished items with their own portions (a wrap carries a footlong meat portion), not as a base you can build on, so they are not in the builder.
• Drinks and chips: not in Subway's U.S. nutrition guide, so they are left out rather than estimated.

FAQ

Sources

• Subway U.S. Nutrition Information, January 2026 edition, the PDF linked from subway.com's nutrition page: us-nutrition-en.pdf. Source of every bread, protein, cheese, vegetable, sauce, cookie, side and menu sub value on this page, and of the footlong rule. Checked October 8, 2026.
• Every ingredient row is the amount on a 6-inch sandwich. Footlong values are those rows doubled, per the guide's own note. Values the guide lists as under 1g are counted as 0.
• Left out because Subway does not publish them as buildable rows: double meat, extra cheese, wraps, protein bowls, salads, Protein Pockets, drinks and chips. Kids' Mini Subs, breakfast sandwiches, pizza and sliders are listed by Subway only as whole items and are not part of the builder. Items marked * are at participating locations only.