Subway Low Calorie Options
Calories by bread, protein and size — 6-inch and Footlong.
Subway Nutrition & Calories
Subway bread calories
Bread is the biggest single variable in a Subway order — and the Footlong column is locked to the 6-inch figure by Subway's own rule: "Double values for footlong nutrition information (one footlong=two 6" servings)."
| Bread (6-inch) | 6-inch cal | Footlong cal | Protein |
|---|---|---|---|
| 6" Artisan Italian Bread | 210 | 420 | 8g |
| 6" Hearty Multigrain Bread | 200 | 400 | 9g |
| 6" Italian Herbs & Cheese Bread | 250 | 500 | 10g |
| 6" Jalapeño Cheddar Bread | 240 | 480 | 9g |
| 6" Artisan Flatbread | 220 | 440 | 6g |
Footlong is exactly double the 6-inch — Subway states this directly on the official chart, so the Footlong column here is the 6-inch value × 2, not an estimate.
The regular breads sit within 200–250 cal at 6 inches; choosing multigrain over Herbs & Cheese saves 50 cal (double it for a Footlong).
Subway menu by calories
Every 6-inch sandwich on the official chart, sorted lowest to highest, with the Footlong column computed by the official doubling rule. Protein is the 6-inch figure.
| Sandwich | 6-inch | Footlong | Protein |
|---|---|---|---|
| 6" Veggie Delite ® | 310 | 620 | 16g |
| 6" Rotisserie-Style Chicken | 310 | 620 | 24g |
| 6" Sweet Onion Chicken Teriyaki® | 430 | 860 | 29g |
| 6" Buffalo Chicken** | 460 | 920 | 29g |
| 6" Oven-Roasted Turkey & Ham ** | 460 | 920 | 26g |
| 6" Oven-Roasted Turkey | 470 | 940 | 25g |
| 6" Veggie Patty ** | 470 | 940 | 19g |
| 6" Honey Mustard Chicken | 480 | 960 | 30g |
| 6" Black Forest Ham | 480 | 960 | 25g |
| 6" B.L.T. ** | 480 | 960 | 18g |
| 6" Pizza Sub ** | 480 | 960 | 21g |
| 6" Chipotle Philly | 490 | 980 | 30g |
| 6" Roast Beef | 490 | 980 | 30g |
| 6" Subway Club® | 500 | 1000 | 31g |
| 6" Steak Philly | 510 | 1020 | 28g |
| 6" Grilled Chicken | 510 | 1020 | 31g |
| 6" Cold Cut Combo® | 520 | 1040 | 24g |
| 6" All American Club® | 540 | 1080 | 28g |
| 6" Meatball Marinara | 550 | 1100 | 26g |
| 6" Tuna | 560 | 1120 | 27g |
| 6" Chicken & Bacon Ranch | 580 | 1160 | 35g |
| 6" Steak & Bacon | 590 | 1180 | 36g |
| 6" B.M.T.® | 590 | 1180 | 26g |
| 6" Big Hot Pastrami ** | 620 | 1240 | 27g |
| 6" Spicy Italian | 660 | 1320 | 26g |
| 6" 5 Meat Italian | 660 | 1320 | 39g |
| 6" Meatball Pepperoni | 670 | 1340 | 32g |
Standard recipes as published (bread, meat, cheese and the standard vegetable build). Sauces and dressings are counted separately — see the next table. Rotisserie-Style Chicken is the one row Subway publishes as a Fresh Fit build (multigrain bread + fresh vegetables); it appears here so the item exists in exactly one place.
Sauces and cheese
The second hidden variable. Sauce values are per 14 g serving on a 6-inch sandwich (the salad dressing portion is double); cheese values are the amount on a 6-inch sandwich.
| Sauce (per serving) | Cal |
|---|---|
| Frank's RedHot® Buffalo Sauce | 0 |
| Red Wine Vinegar | 0 |
| Mustard, Yellow | 10 |
| BBQ Sauce | 25 |
| Hot Honey Sauce | 30 |
| Sweet Onion Teriyaki | 30 |
| Olive Oil Blend | 45 |
| Olive Oil Blend & Vinegar | 45 |
| Honey Mustard | 60 |
| MVP Parmesan Vinaigrette® | 60 |
| Baja Chipotle | 70 |
| Giardiniera | 80 |
| Peppercorn Ranch | 80 |
| Roasted Garlic Aioli | 80 |
| Mayonnaise | 100 |
| Cheese (6-inch amount) | Cal |
|---|---|
| Parmesan Grated | 5 |
| American | 80 |
| Provolone | 90 |
| Pepperjack | 100 |
| Monterey Cheddar, Shredded | 110 |
Mayonnaise (100 cal) versus yellow mustard (10 cal) is the single biggest sauce swap on the line.
Lowest-calorie Subway orders
Eight orders built from the main table above. Every card prints its arithmetic — the main-table value plus or minus chart-listed adjustments — so you can re-check it line by line.
6" Rotisserie-Style Chicken, no cheese
The best protein-per-calorie sandwich on the chart, lightened further by skipping the cheese.
310 (main table) − 80 (American cheese, chart value 80) = 230 cal
6" Veggie Delite, no cheese
The lowest-calorie sandwich on the main table, made lighter still.
310 (main table) − 80 (American cheese, chart value 80) = 230 cal
6" Oven-Roasted Turkey & Ham, no cheese
Two lean deli meats; skip the cheese and it still clears 20 g of protein.
460 (main table) − 80 (American cheese, chart value 80) = 380 cal
6" Oven-Roasted Turkey, no cheese
The classic lean turkey build.
470 (main table) − 80 (American cheese, chart value 80) = 390 cal
6" Black Forest Ham, no cheese
Lean ham at the same price as the turkey build.
480 (main table) − 80 (American cheese, chart value 80) = 400 cal
6" Roast Beef, no cheese
The highest-protein cold cut on the chart.
490 (main table) − 80 (American cheese, chart value 80) = 410 cal
6" Grilled Chicken, no cheese
The most protein of any 6-inch sandwich here.
510 (main table) − 80 (American cheese, chart value 80) = 430 cal
6" Sweet Onion Chicken Teriyaki, no added sauce
The teriyaki glaze is already inside the published figure — adding another sauce is what pushes it up.
430 (main table) = 430 cal
Calculate your exact order
If you also eat at Chipotle, this calculator totals an order the way the line works — pick a base, a protein and your toppings, and calories and protein add up as you go. Every figure comes from Chipotle's official nutrition chart, with a shareable link to your exact build.
Chipotle calorie calculator →Practical ordering tips
- The Footlong doubles everything: Subway's own rule is one footlong = two 6-inch servings, so a Footlong is never a small order.
- Pick the bread deliberately: multigrain (200 cal) over Herbs & Cheese (250 cal) saves 50 cal at 6 inches.
- Swap mayo for mustard: 100 cal versus 10 cal per serving.
- Cheese is optional everywhere — dropping it saves 80–110 cal depending on the type.
- Add the free vegetables (lettuce, spinach, tomatoes, onions, peppers, cucumbers — all 0–5 cal) for volume.
- If you order a salad, remember the published salad values exclude dressing; the MVP Parmesan Vinaigrette adds 60 cal per serving.
Frequently Asked Questions
Is a Subway Footlong exactly double a 6-inch sandwich?
Yes — Subway says so on its own nutrition chart: "Double values for footlong nutrition information (one footlong=two 6" servings)." So a 6" Veggie Delite at 310 cal is 620 cal as a Footlong. The Footlong column on this page applies that same official rule to every sandwich.
What is the lowest-calorie Subway sandwich?
The 6" Veggie Delite at 310 cal on the main table, which is the figure used everywhere on this page. Skip the cheese (80 cal for the 6-inch portion) and it drops to 230 cal.
How many calories is Subway bread?
A 6-inch loaf runs 200–250 cal depending on the type: Hearty Multigrain 200, Artisan Italian 210, Artisan Flatbread 220, Jalapeño Cheddar 240, Italian Herbs & Cheese 250. Footlong bread follows the same doubling rule.
Compare with
Source: Subway's official US Nutrition Information PDF ("October 2026" edition), retrieved on 2026-10-26. All sandwich, bread, sauce and cheese figures are Subway's published values; Footlong figures apply Subway's own instruction that one footlong equals two 6-inch servings. Regional menus vary — check your store before ordering.