Subway Nutrition Information: Calories, Protein and Allergens (2026)

How many calories are in a Subway footlong?

A Subway footlong has exactly twice the calories of the six-inch version, because Subway counts one footlong as two six-inch servings. That puts standard footlongs between 620 calories for a Veggie Delite and 1,340 for a Meatball Pepperoni.

Most popular footlongs land between 900 and 1,200 calories. An Oven-Roasted Turkey footlong is 940, a Black Forest Ham footlong is 960 and an Italian B.M.T. footlong is 1,180. Sweet Onion Chicken Teriyaki is the lightest meat footlong in the main lineup at 860 calories, though it carries 40 grams of sugar.

Remember that Subway's numbers describe the standard build in its guide. Extra cheese, bacon, mayo or a heavier bread change the total, which we cover below. The table after the next section lists the most-ordered subs side by side.

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

A standard six-inch Subway sub has 310 to 670 calories in Subway's October 2026 guide. The Veggie Delite is lowest at 310, and the Meatball Pepperoni is highest at 670, just ahead of the Spicy Italian and the 5 Meat Italian at 660 each.

The middle of the menu is fairly tight. Turkey, ham, roast beef, grilled chicken and the Steak Philly all fall between 470 and 510 calories as six-inch subs. That makes the choice of meat matter less than people think; cheese, sauce and bread often swing the total more. Sodium has the bigger spread: from 580 mg for a six-inch Veggie Delite to 1,910 mg for a six-inch 5 Meat Italian, and 1,990 mg for the Big Hot Pastrami sold at some shops.

What are the highest-protein options at Subway?

Subway's protein bowls carry the most protein, because they use a footlong's worth of meat over salad with no bread. The 5 Meat Italian bowl has 65 grams, the Chicken & Bacon Ranch and Steak & Bacon bowls have 55 and 54 grams, and the Grilled Chicken bowl has 48 grams at 620 calories.

If you want protein with fewer calories, the Subway Club bowl stands out at 45 grams and 410 calories, and the Sweet Onion Chicken Teriyaki bowl has 42 grams at 470 calories. Bowl numbers leave out dressing and cheese unless noted, so add those yourself.

Among sandwiches, the highest-protein six-inch is the 5 Meat Italian at 39 grams, followed by Steak & Bacon at 36 and Chicken & Bacon Ranch at 35. As wraps, which also use a footlong meat portion, the 5 Meat Italian has 65 grams and the Steak & Bacon 58. For a cheap protein snack, the $3.99 Protein Pockets give 21 to 24 grams. Our high-protein fast food guide compares other chains.

What is on Subway's Fresh Fit menu?

Fresh Fit is Subway's lighter line of six-inch subs, made on hearty multigrain bread with the full set of fresh vegetables. Subway relaunched it in September 2025 with four subs it said came in under 500 calories with at least 20 grams of protein.

In the October 2026 guide, the Fresh Fit six-inch subs run from 220 calories for a Veggie Delite to 390 for a Veggie Patty. The Grilled Chicken has 300 calories and 26 grams of protein, the Roast Beef 300 calories and 25 grams, and the Oven Roasted Turkey 270 calories and 20 grams. The guide's Fresh Fit numbers count the multigrain bread, the protein and the vegetables, so any cheese or sauce you add comes on top. Subway's Fresh Fit for Kids menu is a separate kids' line. For lower-calorie picks at other chains, see our healthiest fast food orders guide.

How much do bread, cheese and sauce add?

Bread is the biggest single part of most Subway subs. A six-inch roll has 200 to 250 calories, from Hearty Multigrain to Italian Herbs & Cheese, and the 12-inch wrap has 300. Our Subway bread choices page lists them all.

Cheese adds 80 to 110 calories per six-inch portion: American is 80, provolone 90, Pepper Jack 100 and shredded Monterey cheddar 110. Sauces range widely. Mayonnaise adds 100 calories and Roasted Garlic Aioli and Peppercorn Ranch 80 each, while yellow mustard is 10, Sweet Onion Teriyaki 30 and red wine vinegar 0. Two strips of bacon add 80 calories, and sliced avocado adds 45.

All of these double on a footlong. On a footlong, swapping mayo for mustard and skipping American cheese saves about 340 calories.

Does Subway have vegetarian, vegan or gluten-free options?

Subway has clear vegetarian options and a gluten-free bread, but vegan and gluten-free orders need care.

For vegetarians, the Veggie Delite is on every menu, and the Veggie Patty sub is sold at participating shops. A six-inch Veggie Delite has 310 calories as a standard build, or 220 as a Fresh Fit build. Salads and protein bowls can be built with no meat.

For a vegan order, you need to check every part. Subway's allergen chart lists milk and egg for each bread, sauce and topping, so use it to choose a bread and sauce, and skip cheese. We could not confirm which breads and sauces are vegan, so we do not list a vegan build.

For gluten, Subway says its gluten-free bread is made in a gluten-free facility, but other foods in the shop contain gluten and share equipment, so no item is guaranteed 100% gluten-free.

Where can you find Subway nutrition information and the allergen menu?

Subway publishes a U.S. allergen chart on subway.com, alongside its nutrition guide. The January 2026 edition covers egg, fish, milk, peanuts, sesame, shellfish, soy, tree nuts, wheat and gluten, sulfites, and added nitrites or nitrates.

Because sandwiches are assembled on a shared line, Subway asks you to tell the sandwich artist about any food allergy before they start your order. The chart and the nutrition guide are updated during the year, so check the dates on each before relying on an older printout. Back on the Subway menu you can see prices next to calories, and our Subway sandwiches page has calories for each Sub of the Day.