How many calories are in a Subway turkey sandwich?

Depends on every topping. Default on this calculator — 6″ Wheat + Turkey + Swiss + lettuce/tomato/onion/cucumber + mustard = 328 kcal, 26g protein, 46g carbs, 6g fat, 5.4g fiber, 957mg sodium, health score 100/100. Same build footlong (2× multiplier) → 656 kcal. Drop cheese only → 293 kcal (−35 kcal).

How do you calculate Subway nutrition facts?

Add each component’s estimated macros, then multiply by size. Formula: (210+60+35+18+5 kcal) × 1 (6 inch) = 328 kcal Macro calories split ≈ 30% protein / 54% carbs / 16% fat (from 4 kcal/g protein & carbs, 9 kcal/g fat). Breakdown on default: bread 210 · protein 60 · cheese 35 · vegetables 18 · sauces 5 kcal (6″).

What is the healthiest Subway sandwich option?

Lower calorie, higher fiber builds score best here. Light 6″ turkey, multigrain, no cheese, extra veggies: 310 kcal, 7g fiber, 830mg sodium, 100/100. Veggie Delite on flatbread: 212 kcal. Avoid stacking footlong + tuna + mayo + ranch — that build hits 1026 kcal, 57g fat, health 35/100.

How many calories is a Subway footlong vs 6 inch?

This model doubles all ingredients for footlong (2× multiplier). Default 6″ turkey build: 328 kcal → footlong same toppings: 656 kcal. Footlong chicken + mayo example: 836 kcal, 1890mg sodium (often over 1,500mg). Footlong roast beef + honey mustard: 836 kcal, 57g protein but 2312mg sodium.

Which Subway bread is healthiest?

By fiber and sodium in this data: Multigrain 5g fiber, 420mg sodium, 220 kcal; Wheat 4g fiber; Flatbread lowest calories (180 kcal) but less fiber than multigrain. White bread is lowest fiber (1g). Default uses Wheat (210 kcal per 6″ serving in the model).

Which Subway protein has the most calories?

Per 6″ portion here: Veggie Delite 0 kcal; Turkey 60 cal / 12g protein; Chicken 70 cal; Tuna 120 cal with 8g fat (drives up calories fast on footlongs). Footlong tuna + mayo + ranch: 1026 kcal total sandwich.

How do sauces affect Subway calories?

Sauces are often the biggest “hidden” calories. Per serving in this tool: mustard 5 kcal; honey mustard 50 kcal (+6g sugar); ranch 60 kcal; mayo 90 kcal. Default uses mustard only (+5 kcal). Adding mayo on a footlong chicken sub contributes ~175 kcal vs mustard-only 6″ — and triggers −5 on the health heuristic.

How much sodium is in a Subway sandwich?

Sodium stacks from bread, deli meat, cheese, pickles/olives, and sauces. Default 6″: 957mg. Light turkey build: 830mg. Footlong chicken + mayo: 1890mg; footlong roast beef: 2312mg — both exceed typical 1,000mg penalty threshold on our health score. Many adults target ~2,300mg/day (FDA general reference).

What is the Subway calculator health score?

Educational 0–100 heuristic: start at 100, subtract for sodium >1,000mg (−20), fat >20g (−15), sugar >15g (−10), fiber <5g (−15), fewer than 3 vegetables (−10), mayo or ranch (−5). Default scores 100/100 (Excellent). Footlong tuna + creamy sauces: 35/100 (Needs improvement). Not medical advice — a high-sodium but protein-rich footlong can still fit some goals.

Can I make a low-carb Subway sandwich?

Choose more protein and vegetables, lighter bread, and avoid sweet sauces. Veggie Delite flatbread: 40g carbs on 212 kcal. Default turkey 6″: 46g carbs (~54% of macro calories). Removing bread (salad/bowl style) isn’t modeled here — use official Subway salad nutrition for exact carbs. Skip honey mustard (−8g carbs per serving in this data).

How does Subway compare to Chipotle or Qdoba for calories?

All are build-your-own — totals depend on portions, not brand alone. A lean 6″ turkey sub here is 328 kcal; typical chicken fast-casual bowls often land 650–900 kcal when rice, beans, and cheese are included. Use our Chipotle macro calculator or Qdoba calorie calculator for side-by-side meal math.

Are these Subway nutrition facts official?

No — rounded ingredient estimates for planning before you order. Subway publishes nutrition on subway.com; in-store meat and sauce portions vary ±10–20%. Use this tool to compare builds (6″ vs footlong, mayo vs mustard), then confirm critical numbers on Subway’s menu nutrition PDF if you have allergies or clinical diet needs.

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Q: Can I make a low-carb Subway sandwich?

Choose more protein and vegetables, lighter bread, and avoid sweet sauces. Veggie Delite flatbread: 40g carbs on 212 kcal. Default turkey 6″: 46g carbs (~54% of macro calories). Removing bread (salad/bowl style) isn’t modeled here — use official Subway salad nutrition for exact carbs. Skip honey mustard (−8g carbs per serving in this data).

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Bread	Calories	Fiber	Sodium
Flatbread	180 cal	2g	350mg
White	190 cal	1g	360mg
Italian	200 cal	2g	380mg
Wheat	210 cal	4g	400mg
Multigrain	220 cal	5g	420mg

Sauce	Calories
Vinegar	0 cal
Mustard	5 cal
Honey Mustard	50 cal
Oil	40 cal
Ranch	60 cal
Mayo	90 cal

Bread	Calories	Fiber	Sodium
Flatbread	180 cal	2g	350mg
White	190 cal	1g	360mg
Italian	200 cal	2g	380mg
Wheat	210 cal	4g	400mg
Multigrain	220 cal	5g	420mg

Sauce	Calories
Vinegar	0 cal
Mustard	5 cal
Honey Mustard	50 cal
Oil	40 cal
Ranch	60 cal
Mayo	90 cal

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Subway Nutrition Calculator — Sandwich Calories & Macros

Default snapshot (6″ turkey on wheat)

How calories are summed

Bread calories (6″ serving)

Protein & sauce reference (6″)

Worked sandwich scenarios

Step-by-step: default 6″ turkey build

Limitations

Sources & references

Frequently Asked Questions

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Subway Nutrition Calculator — Sandwich Calories & Macros

Default snapshot (6″ turkey on wheat)

How calories are summed

Bread calories (6″ serving)

Protein & sauce reference (6″)

Worked sandwich scenarios

Step-by-step: default 6″ turkey build

Limitations

Sources & references

Frequently Asked Questions

Found this helpful?

Related Calculators

Protein	Cal	Protein (g)
Veggie Delite	0	0g
Turkey	60	12g
Chicken	70	13g
Ham	80	14g
Roast Beef	90	15g
Tuna	120	8g