Subwaynutrition: calories, macros & the healthiest picks
Every Subway menu item we track — 16 items, averaging 558 calories — checked against Subway's own published nutrition data. The picks below are computed, not guessed: ranked by actual protein-per-calorie and calories-per-item across the full menu.
Healthiest picks
Computed from the full nutrition table below — not a hand-picked opinion.
Best protein per calorie
Ham & Turkey Stacker
20g protein for 290 cal — 6.9g protein per 100 cal
Turkey & Ranch Delite
26g protein for 380 cal — 6.8g protein per 100 cal
Veggie Delite Salad
10g protein for 150 cal — 6.7g protein per 100 cal
Lowest-calorie, still filling
Subway Club
500 cal with 31g protein
Grilled Chicken
510 cal with 31g protein
Chicken & Bacon Ranch
580 cal with 35g protein
Watch out for
Italian B.M.T. Footlong — 1220 cal, 72g fat — the single biggest item on the menu.
Full Subway nutrition table
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16 items
Veggie Delite Salad Full-size salad bowl: lettuce, spinach, tomatoes, onions, green peppers, cucumbers, olives and cheese per Subway's standard official salad build (no meat, since Veggie Delite; dressing not included unless noted); 316g serving. | 150 | 10 | 10 | 9 |
Ham & Turkey Stacker 6-inch Fresh Fit build: multigrain bread, deluxe (reduced-fat) ham & turkey portion, and all fresh vegetables (lettuce, tomato, onion, green pepper, etc.) per Subway's official Fresh Fit table, 226g serving. | 290 | 20 | 42 | 5 |
Veggie Delite 6-inch sub, Italian (white) bread, with standard lettuce/tomato/onion/green pepper build, no meat/cheese; Subway's official per-sandwich total, 191g serving. | 320 | 17 | 41 | 10 |
Turkey & Ranch Delite 6-inch Fresh Fit build: multigrain bread, deluxe turkey portion, and all fresh vegetables (lettuce, tomato, onion, green pepper, etc.) per Subway's official Fresh Fit table, 254g serving. | 380 | 26 | 41 | 13 |
Turkey Breast 6-inch sub, Italian (white) bread, with standard lettuce/tomato/onion/green pepper build; Subway's official per-sandwich total (no cheese, no added sauce), 233g serving. | 480 | 26 | 42 | 23 |
Subway Club 6-inch sub (turkey, ham, roast beef), Italian (white) bread, with standard lettuce/tomato/onion/green pepper build; Subway's official per-sandwich total, 263g serving. | 500 | 31 | 43 | 24 |
Grilled Chicken 6-inch sub, Italian (white) bread, with standard lettuce/tomato/onion/green pepper build; Subway's official per-sandwich total, 247g serving. | 510 | 31 | 43 | 24 |
Steak & Cheese 6-inch sub (listed as "Steak Philly" on current US menu), Italian (white) bread, with standard lettuce/tomato/onion/green pepper build and cheese as part of the named item's standard build; Subway's official per-sandwich total, 192g serving. | 510 | 28 | 43 | 25 |
Cold Cut Combo 6-inch sub, Italian (white) bread, with standard lettuce/tomato/onion/green pepper build; Subway's official per-sandwich total, 240g serving. | 530 | 25 | 43 | 29 |
Tuna 6-inch sub, Italian (white) bread, with standard lettuce/tomato/onion/green pepper build; Subway's official per-sandwich total, 236g serving. | 570 | 27 | 42 | 33 |
Meatball Marinara 6-inch sub, Italian (white) bread, with standard lettuce/tomato/onion/green pepper build; Subway's official per-sandwich total, 239g serving. | 570 | 27 | 53 | 28 |
Chicken & Bacon Ranch 6-inch sub, Italian (white) bread, with standard lettuce/tomato/onion/green pepper build; Subway's official per-sandwich total (includes bacon, cheese, ranch as part of the named item's standard build), 262g serving. | 580 | 35 | 44 | 29 |
Italian B.M.T. 6-inch sub, Italian (white) bread, with standard lettuce/tomato/onion/green pepper build; Subway's official per-sandwich total, 240g serving. | 610 | 27 | 44 | 36 |
Spicy Italian 6-inch sub, Italian (white) bread, with standard lettuce/tomato/onion/green pepper build; Subway's official per-sandwich total, 239g serving. | 680 | 27 | 44 | 44 |
Steak & Cheese Footlong Footlong (12-inch) version of the Steak Philly, Italian (white) bread, with standard lettuce/tomato/onion/green pepper build and cheese; values per Subway's official instruction to double the 6-inch total for footlong (footlong = two 6-inch servings), 384g serving. | 1020 | 56 | 86 | 50 |
Italian B.M.T. Footlong Footlong (12-inch) sub, Italian (white) bread, with standard lettuce/tomato/onion/green pepper build; values per Subway's official instruction to double the 6-inch total for footlong (footlong = two 6-inch servings), 480g serving. | 1220 | 54 | 88 | 72 |
FAQ
What's the healthiest thing to order at Subway?
Based on verified nutrition data across Subway's full menu, the Ham & Turkey Stacker has the best protein-to-calorie ratio on the menu — 20g protein for 290 cal — 6.9g protein per 100 cal. If you want the lowest-calorie option that still fills you up, the Subway Club comes in at 500 calories with 31g of protein.
How many calories are in a typical Subway order?
Across the 16 menu items we track for Subway, the average is about 558 calories per item. Individual items range widely, so check the table on this page for the exact item you're ordering.
What has the most protein per calorie at Subway?
The Ham & Turkey Stacker is the most protein-efficient item on the Subway menu: 20g protein for 290 cal — 6.9g protein per 100 cal. AutoCal ranks every item this way automatically when you scan the menu in person.
What should I watch out for at Subway?
The Italian B.M.T. Footlong is the single biggest item on the Subway menu we track — 1220 cal, 72g fat — the single biggest item on the menu. It's not off-limits, just worth knowing before you order if you're watching calories.
Is this Subway nutrition data accurate?
Yes — every item is checked against Subway's own published nutrition information, not crowd-sourced estimates. It's the same verified dataset AutoCal uses when you scan a Subway menu in the app.
AutoCal for iPhone
Scan the Subway menu with AutoCal.
Point the camera at any menu and AutoCal ranks every dish against your goals — best match, hungrier, and honest-indulgence picks in seconds, backed by the same verified nutrition data as this page.
Compare nutrition at other chains
Jimmy John's
17 items · avg 692 cal
Jersey Mike's Subs
17 items · avg 851 cal
Panera Bread
17 items · avg 652 cal
Want your daily target first? Use the free calorie calculator to find your maintenance, cut, and bulk numbers, then come back and pick your order.