Ultimate Guide to Subway Calories

I’m a fan of Subway and think it’s one of the healthier fast food options out there (maybe that’s not saying much!).

But is Subway really healthy? And what does healthy fast food even mean?

I guess it all depends on your diet goals: low calorie, low carb, low fat, etc…but most people look at calories first, so I made this guide to the Subway menu to quickly find the lowest calorie options.

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Lowest Calorie Subway Sandwiches:

Subway offered mini subs for a time, which were of course the lowest calorie options on the menu (never mind that they were never going to be enough food for an adult!) but those have been phased out now.

Without silly mini subs to deal with anymore, we’ll focus on the 6-inch subs (just double the numbers if you fancy a footlong!), and that means the lowest calorie Subway sandwich is the 6″ Veggie Delite®, at 230 calories. If you want meat on your sandwich, (of course you do, this is America after all!) the 6″ Turkey Breast is the lowest calorie sandwich with meat.

Important note about the nutrition info from Subway:

Cheese and condiments are not included and the default calorie counts include whole wheat, lettuce, tomatoes, onions, green peppers, and cucumbers.

Subway Sandwich Calories Carbs (g)
6″ Veggie Delite® 230 44
6″ Turkey Breast 280 46
6″ Black Forest Ham 290 46
6″ Subway Club® 310 46
6″ Oven Roasted Chicken 320 45
6″ Roast Beef 320 44
6″ Carved Turkey 330 45
6″ Rotisserie-Style Chicken 350 44
6″ Cold Cut Combo 360 46
6″ Sweet Onion Chicken Teriyaki 370 57
6″ Steak and Cheese 380 48
6″ Italian B.M.T.® 410 46
6″ Meatball Marinara 480 59
6″ Spicy Italian 480 46
6″ Tuna 480 44
6″ Turkey Italiano Melt 490 47
6″ Chicken Bacon Ranch 610 47
Source: http://www.subway.com/nutrition/nutritionlist.aspx

Lowest Calorie Subway Bread:

The most important part of a sandwich—the thing that separates a sandwich from a salad—is the bread. Sadly, the bread is also where most of the sandwich calories come from.

If your goal is to save calories, start with this list. Subway currently offers 5 standard bread choices (in bold) plus a few more that vary by location (source).

Subway Sandwich Bread Calories Carbohydrate
6″ Sourdough** 190 36
6″ Italian (White) 200 38
6″ 9-Grain Wheat 210 40
6″ Hearty Italian** 210 41
6″ Parmesan Oregano 210 40
6″ Flatbread, Multigrain** 220 37
6″ 9-Grain Honey Oat 230 43
6″ Flatbread, White 230 39
6″ Roasted Garlic** 230 45
6″ Monterey Cheddar** 240 38
6″ Italian Herbs & Cheese 240 41
**Available at participating locations
nutrition information source

Subway Flatbread Calories:

No longer just bread, Subway now has flatbread to choose from as well:

Subway’s flatbread options sound like lower calorie and carbohydrate options, but is that so?

The 6-inch flatbread, multigrain is the lowest calorie flatbread, at 220 calories, but it isn’t available at all locations. The lowest calorie flatbread available at all locations is the 6″ white, at 230 calories.

Yes, that’s right, I noticed too, the flatbreads actually have more calories than the regular bread choices!

Subway Flatbread Calories
6” Flatbread, Multigrain** 220
6” Flatbread, White 230
Footlong Flatbread, Multigrain** 440
Footlong Flatbread, White 460
**Available at participating locations
nutrition information source

How many carbs in Subway flatbread?

Turns out, at least, that Subway flatbreads have fewer carbs than regular bread, despite having more calories. So, if you must have bread, and you want to cut carbs, flatbread is going to be the way to go.

(of course, this is still way more carbs than a salad)

Subway Flatbread Carbohydrates (g) Fiber (g) Net Carbs
6” Flatbread, Multigrain** 37 6 31
6” Flatbread, White 39 1 38
Footlong Flatbread, Multigrain** 74 12 62
Footlong Flatbread, White 78 2 76
**Available at participating locations
nutrition information source

Lowest Calorie Subway Salads

Subway salads are basically the sandwiches, minus the bread. Of course this means far fewer calories and carbohydrates.

But will a salad be as filling?

I think that will depend on the amount of veggies, extras, and dressing you choose.

Also, be aware that a couple of the salads have just as many calories and carbs as a sandwich. The Sweet Onion Chicken Teriyaki Salad and Ensalada – Autumn Carved Turkey Salad are the worst offenders.

Salad Calories Carbs (g)
Veggie Delite® Salad 50 9
Black Forest Ham Salad 110 11
Turkey Breast Salad 110 11
Oven Roasted Chicken Salad 130 9
Roast Beef Salad 140 10
Subway Club® Salad 140 11
Carved Turkey Salad 160 10
Rotisserie-Style Chicken Salad 170 10
Cold Cut Combo Salad 180 11
Steak & Cheese Salad 210 14
Italian B.M.T.® Salad 230 11
Sweet Onion Chicken Teriyaki Salad 230 32
Ensalada – Autumn Carved Turkey Salad 300 26
Spicy Italian Salad 300 11
Meatball Marinara Salad 310 25
Tuna 310 9
Chicken & Bacon Ranch Salad 540 13

Lowest Calorie Subway Breakfast

Breakfast Sandwich Calories Fat (g) Carbs (g) Fiber (g)
Egg & Cheese 370 13 44 4
Black Forest Ham, Egg & Cheese 400 14 45 4
Steak, Egg & Cheese 440 15 46 4
Bacon, Egg & Cheese 450 18 44 4

How many calories in Subway cookies?

In general, Subway cookies have between 200 and 230 calories

Cookie Calories
Apple Pie Cookie 200
Chocolate Chip 200
Oatmeal Raisin 200
Raspberry Cheesecake Cookie 200
Chocolate Chunk 210
Double Chocolate Chip 210
M & M Cookie 210
Pumpkin Spice Cookie 210
Peanut Butter Cookie 220
White Chip Macadamia Nut 220
Sugar Cookie 230

A Few More Tips for Saving Calories at Subway

  1. Load up your sandwich with vegetables. The fiber will help with feeling hunger and the calories are minimal.
  2. Mustard and vinegar are the lowest calorie condiments. Vinegar is 0 calories per serving. Yellow and Deli Brown Mustard are 10 calories each.
  3. Mayo and ranch dressing are the highest calorie condiments at 110 calories each.
  4. The lowest calorie sandwiches are the 6-inch Veggie Delite®, at 230 calories, and the 6-inch Turkey Breast, at 280 calories (*note that these values don’t include cheese or condiments)
  5. The highest calorie Subway sandwich is the 610 calorie 6″ Chicken Bacon Ranch.
  6. Note that the nutrition values for the sandwiches on the ‘6 grams of fat or less‘ menu do not include cheese or condiments.
  7. The lowest calorie Subway bread is the 6-inch sourdough** at 190 calories, followed by the 6-inch Italian (white) at 200 calories.
  8. The highest calorie Subway breads are the Italian Herbs & Cheese and Monterey Cheddar** at 240 calories each.
  9. Flatbreads must be healthier, right? Surprisingly, the lowest calorie Subway flatbread is the 220 calorie 6” Flatbread, Multigrain**, which is actually higher than the lowest calorie regular bread.
  10. The 6 Grams of Fat or Less menu sounds like the healthy option, and promises low calories, but be aware that these numbers do not include cheese or condiments—just adding mayo and cheese will add over 200 calories!

**Available at participating locations
nutrition information source

How To Build The Lowest Calorie Subway Sandwich

Subway bread choices: Sourdough is the lowest calorie Subway sandwich bread (6″ is 190 calories). But it’s only available at select locations. Italian (white) bread is the lowest calorie choice available at all locations (6″ is 200 calories).

Subway cheese options: Be aware that cheese isn’t included in Subway’s default nutrition info! The lowest calorie choices are American and Mozzarella (40 calories) and the rest range between 50 and 60 calories.

Veggies: vegetables don’t tend to have a lot of calories (most don’t make a difference when using Subway’s nutrition calculator), so load up on vegetables to feel more full while keeping calories low.

Sauces: choosing sauces will make a huge difference in the total calories for your sandwich. Vinegar is the best condiment choice at 0 calories, followed by yellow or brown mustard at 10. The highest calorie condiments are ranch and mayonnaise at 110 calories each.

List of Subway condiments by lowest calories:

  • Vinegar: 0 calories
  • Yellow or Deli Brown Mustard: 10 calories
  • Honey Mustard: 30 calories
  • Subway® Vinaigrette: 40 calories
  • Sweet Onion: 40 calories
  • Light Mayonnaise: 50 calories
  • Olive Oil Blend: 50 calories
  • Chipotle Southwest Sauce: 100 calories
  • Ranch: 110 calories
  • Regular Mayonnaise: 110 calories

Extras: Obviously, these are all going to increase the total calories. Whether they are worth adding for flavor and/or just feeling more full is up to you.

  • Avocado: 60 calories
  • Bacon: 80 calories
  • Pepperoni: 80 calories

So, the lowest calorie ‘typical sandwich’ (includes cheese and a sauce) I could build is the 6-inch Veggie Delite on Italian bread, with American Cheese, all the vegetable options, and mustard.

  1. Choose Italian Bread (saves 10 calories over the default whole wheat)
  2. Choose American Cheese (adds 40 calories)
  3. Add all the vegetables you like (calories are negligible and don’t make a difference on Subway’s nutrition calculator)
  4. Choose mustard (add 10 calories); optionally add vinegar (0 calories) too if you like
  5. Skip the extras

Following these steps brought the calorie total to 270:

Building a low calorie Subway sadwich

If you like some meat on your sandwich (I sure do!), follow the above steps but start with the 6″ turkey breast sandwich—the lowest calorie meat option—with just 50 calories more than the Veggie Delite.

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