Subway Menu Calories
Introduction
In today’s fast-paced digital world, finding quick, nutritious, and low-calorie meal options can be quite challenging, especially when faced with the temptation of high-calorie junk food. Over time, regular consumption of fast food can lead to various health issues, including type 2 diabetes, cardiovascular disease, high blood pressure, high cholesterol, and obesity.
When it comes to fast-food, particularly sandwiches, one name that stands out is Subway. Renowned for its fresh and customizable sandwiches, Subway offers a solution to those seeking healthier meal options on the go. They provide a wide range of ingredients, allowing you to create meals that fit your dietary needs. Whether your goal is to lose weight, gain weight, or manage a health condition, the Subway menu nutrition can help you make smarter food choices.
This comprehensive guide will help you navigate the Subway menu calories, And give you basic understanding of the nutritional content of its offerings, and make informed choices to meet your dietary needs. From detailed menu descriptions and pricing to nutritional facts and meal planning tips, By the end of this guide, you will have all the information you need to enjoy delicious and nutritious meals at Subway without compromising your health goals.
Subway Menu Overview

Subway offers a diverse selection of sandwiches, salads, and breakfast items, allowing you to customize your meal to suit your taste and nutritional requirements. This section provides an overview of the menu, highlighting the variety and flexibility that Subway provides.
Subway Menu with Prices
Sandwich | Size | Price (USD) | Calories |
Black Forest Ham | 6″ | $5.29 | 280 |
Footlong | $8.29 | 560 | |
Buffalo Chicken | 6″ | $7.29 | 380 |
Footlong | $10.29 | 750 | |
B.L.T. | 6″ | $4.99 | 370 |
Footlong | $8.09 | 730 | |
Cold Cut Combo | 6″ | $4.89 | 320 |
Footlong | $7.89 | 650 | |
Grilled Chicken | 6″ | $7.29 | 290 |
Footlong | $10.29 | 590 | |
Italian B.M.T. | 6″ | $5.79 | 400 |
Footlong | $8.89 | 800 | |
Meatball Marinara | 6″ | $4.99 | 440 |
Footlong | $7.99 | 880 | |
Oven-Roasted Turkey | 6″ | $5.79 | 270 |
Footlong | $8.89 | 540 | |
Oven-Roasted Turkey & Ham | 6″ | $5.79 | 280 |
Footlong | $8.89 | 550 | |
Pizza Sub | 6″ | $4.89 | 440 |
Footlong | $7.99 | 890 | |
Roast Beef | 6″ | $7.59 | 310 |
Footlong | $11.29 | 620 | |
Rotisserie-Style Chicken | 6″ | $7.29 | 310 |
Footlong | $10.29 | 620 | |
Spicy Italian | 6″ | $5.19 | 470 |
Footlong | $8.19 | 930 | |
Steak & Cheese | 6″ | $7.75 | 380 |
Footlong | $10.50 | 760 | |
Subway Club | 6″ | $7.39 | 500 |
Footlong | $10.99 | 1000 | |
Sweet Onion Chicken Teriyaki | 6″ | $7.75 | 370 |
Footlong | $10.50 | 740 | |
Tuna | 6″ | $6.75 | 480 |
Footlong | $9.50 | 960 | |
Turkey Breast | 6″ | $5.79 | 270 |
Footlong | $8.89 | 540 | |
Turkey Breast & Black Forest Ham | 6″ | $5.79 | 280 |
Footlong | $8.89 | 550 | |
Veggie Delite | 6″ | $4.99 | 230 |
Footlong | $7.99 | 460 |
Subway offers a wide range of items at different price points to cater to various preferences and budgets. Below is a detailed table listing some of the popular items on the Subway menu along with their prices and calorie counts.
Subway Breakfast Menu
Subway’s breakfast options are designed to provide a nutritious start to your day. Here’s an overview of the available breakfast items, including their pricing and nutritional information.
Breakfast Item | Price | Calories | Protein | Carbs | Fat |
Bacon, Egg & Cheese | $4.00 | 450 | 20g | 42g | 21g |
Black Forest Ham, Egg & Cheese | $4.25 | 410 | 19g | 41g | 18g |
Egg & Cheese | $3.75 | 380 | 17g | 39g | 16g |
Steak, Egg & Cheese | $5.00 | 450 | 21g | 43g | 20g |
Nutritious and Convenient Breakfast Options
Subway’s breakfast sandwiches provide a balance of protein, carbohydrates, and fats to fuel your day. Whether you opt for the protein-packed Bacon, Egg & Cheese or the lighter Egg & Cheese, these meals are designed to keep you satisfied and energized. Customize your sandwich with fresh veggies for added nutrients and enjoy a wholesome start to your morning.
Nutrition Information of Subway Meals

Understanding the nutritional content of Subway meals is crucial for making informed and healthier meal choices. This section will focus on popular Subway items, highlighting their macronutrient content and overall health benefits.
Subway Menu Nutrition Facts
This subsection provides an in-depth look at the nutritional content of Subway’s most popular items, explaining the benefits of macronutrients such as carbohydrates, proteins, and fats.
Menu Item | Calories | Protein | Carbs | Fat |
Italian B.M.T. | 410 | 20g | 40g | 18g |
Turkey Breast | 280 | 18g | 46g | 3.5g |
Veggie Delight | 230 | 8g | 44g | 2.5g |
Chicken & Bacon Ranch | 610 | 32g | 50g | 30g |
Proteins are essential for muscle repair and growth, carbohydrates provide energy, and fats are necessary for hormone production and brain health. Understanding this balance can help you make smarter choices when selecting your Subway meal.
Nutrition in Subway Sandwiches
Subway sandwiches offer numerous nutritional benefits. Here are some comparisons to help you make healthier choices.
Sandwich | Calories | Protein | Carbs | Fat |
Turkey Breast | 280 | 18g | 46g | 3.5g |
Tuna | 480 | 20g | 44g | 25g |
Roast Beef | 320 | 25g | 46g | 5g |
Veggie Delight | 230 | 8g | 44g | 2.5g |
When choosing a sandwich, consider the balance of calories, protein, carbs, and fat to meet your dietary goals. If you need help customizing your meal, check out our Subway Calories Calculator for more accurate information.
Subway Meal Planning for Different Dietary Needs

Subway’s customizable menu makes it easy to plan meals that fit different dietary requirements. Whether you’re looking to lose weight, gain muscle, or simply eat healthier, this section provides guidance on creating a balanced Subway meal.
Low-Calorie Options at Subway
If you are health conscious and mindful of your calorie intake, Subway offers several low-calorie sandwich and meal options. The following information will help you identify these low-calorie items.
Low-Calorie Option | Calories |
Veggie Delight | 230 |
Turkey Breast | 280 |
Black Forest Ham | 290 |
Oven Roasted Chicken | 320 |
The Veggie Delight, Turkey Breast, Black Forest Ham, and Oven Roasted Chicken are some of the best low-calorie sandwich options at Subway, providing essential nutrients while keeping your calorie intake low.
High-Protein Options for Fitness Enthusiasts
Subway offers a variety of high-protein choices for those looking to lose weight, gain muscle, or simply increase their protein intake. Here are some top protein-packed options:
High-protein choices are essential for fitness enthusiasts
Double Chicken Protein Bowl: Packed with protein and essential nutrients.
Steak & Cheese Sub: High in protein, but be mindful of the cheese.
Roast Beef Sandwich: Another excellent source of lean protein. Building a Protein-Packed Meal at Subway.
To maximize your protein intake customize your Subway sandwiches with following option
Add Extra Meat: Double the meat portions for a protein boost.
Include Eggs: Egg whites or whole eggs can be added to sandwiches and salads.
Use Beans and Legumes: Great for added protein in salads. To customized your subway meal your can try Subway calories calculator.
Vegetarian and Vegan Meal Planning
Vegetarian are love subway because of the customization of the meal Friendly Options are available at Subway. In short if a individuals are vegetarian and want eat sandwiches subway is its first choice. Following are the option are available.
Veggie Delight: A classic filled with a variety of fresh vegetables.
Falafel Sandwich: A flavorful protein-packed vegetarian option.
Egg and Cheese Breakfast Sandwich: Available all day for vegetarian diners.
How to Create a Vegan Meal at Subway
Before choosing must Ensure your meal fits vegan needs:
Choosing Bread and Wraps: Opt for those that are vegan-friendly (like the Italian or 9-Grain Wheat).
Loading Up on Veggies: Include all fresh veggies are available.
Vegan Protein Options: Falafel and certain veggie patties.
Gluten-Free Choices for Celiac Sufferers
If you are gluten-sensitive individuals, Gluten-Free Bread and Wrap Options are available for you.
For gluten-sensitive individuals:
Gluten-Free Bread: Subway offers gluten-free bread in many locations.
Salads: Naturally gluten-free if you skip croutons and certain dressings.
How to Avoid Cross-Contamination at Subway
Important steps include:
Clean Prep Services: Request the staff to use clean gloves and prep areas.
Packaging: Ensure your sandwich is prepared in a separate, clean place.
Recommended Gluten-Free Meals at Subway
If you are Gluten sensitive individuals Following are the Safe choices for you:
Grilled Chicken Salad: Fresh, light, and gluten-free.
Gluten-Free Turkey Breast Sandwich: On gluten-free bread with your choice of veggies.
Tuna Salad: High in protein and gluten-free.
Tips for Eating Healthy at Subway

Subway’s menu allows you for numerous healthy customization options. This section provides practical tips on how to make the healthiest choices when ordering
Customizing Your Subway Order for Health
When customizing your Subway order, consider these tips:
- Opt for Smaller Portions: Choose a 6-inch sub instead of a footlong to control portion size.
- Go for the Salad: Consider turning your sandwich into a salad to cut down on carbs and increase your vegetable intake.
- Limit Processed Meats: Avoid processed meats like salami or pepperoni, which can be high in sodium and fat.
- Add Avocado: Avocado is a healthy fat that can add creaminess and flavor without the need for high-calorie dressings.
- Skip the Mayo: Mayonnaise can add a lot of extra calories. Opt for lighter options like mustard or skip it altogether.
- Choose Grilled Options: If available, choose grilled chicken over fried or breaded options.
- Hydrate Wisely: Drink water or unsweetened beverages instead of sugary sodas or juices.
- Customize Your Bread: If you’re watching your carb intake, ask if they have a lower-carb bread option or consider an open-faced sandwich.
Portion Control at Subway
Portion control is key to maintaining a healthy diet. This subsection offers strategies for managing portion sizes when eating at Subway:
- Load Up on Veggies: Fill your sandwich with plenty of vegetables. They add volume and nutrients without a lot of extra calories.
- Choose Lean Proteins: Opt for lean meats like turkey or chicken breast. Avoid high-fat options like meatballs or bacon.
- Skip the Cheese: Cheese can add a lot of extra calories and fat. If you do want cheese, ask for a smaller amount.
- Watch the Sauces: Sauces and dressings can be high in calories. Ask for them on the side so you can control how much you use.
- Whole Grain Bread: Choose whole grain or whole wheat bread instead of white bread for added fiber and nutrients.
- Avoid Extras: Skip extras like cookies or sugary drinks. Opt for water or unsweetened tea instead.
- Mindful Eating: Eat slowly and pay attention to your hunger cues. Stop eating when you feel satisfied, not stuffed.
Frequently Asked Questions (FAQs)
Get answers to common questions about eating healthy at Subway. This section addresses topics like the healthiest menu options, how to read Subway’s nutrition information, and whether you can lose weight while eating at Subway.
What are the healthiest sandwich options at Subway?
Healthier options include the Veggie Delight, Turkey Breast, and Rotisserie-Style Chicken sandwiches. Opt for whole-grain bread, plenty of vegetables, and lean proteins.
What types of bread does Subway offer?
Subway offers a variety of bread options including Italian, 9-Grain Wheat, Multi-Grain Flatbread, Italian Herbs & Cheese, and more. Availability may vary by location.
Are there gluten-free options available?
Yes, some Subway locations offer gluten-free bread. It’s best to check with your local Subway to confirm availability.
Can I customize my sandwich?
Absolutely! You can customize your sandwich with your choice of bread, proteins, vegetables, and condiments. For more information check out our Subway Calories Calculator.
Does Subway offer vegetarian or vegan options?
Yes, Subway offers vegetarian options like the Veggie Delight. Some locations also offer vegan options like the Beyond Meatball Marinara.
Are there low-calorie condiment options?
Yes, Subway offers low-calorie condiments such as mustard, vinegar, and various fat-free dressings.
Does Subway have any meal deals or combos?
Yes, Subway often has meal deals and combos that include a sandwich, a side, and a drink. Check with your local Subway for current promotions.
Are there any allergen-free options?
Subway provides allergen information for all their menu items. You can ask for this information at the restaurant or check it online to make informed choices based on your dietary needs.
Can I order online or through an app?
Yes, you can order Subway online or through their mobile app for pickup or delivery, depending on your location.