Subway Macros: Complete Nutrition Guide for Every Menu Item

Subway’s “build your own” format makes it one of the most customizable fast food options for macro tracking. You control the bread, protein, cheese, veggies, and sauces — which means you can build anything from a 300-calorie protein-packed meal to a 1,000-calorie indulgence.

This guide breaks down every Subway component so you can build your perfect sub.

Why Subway Works for Macro Tracking

Subway offers several advantages for macro trackers:

• Complete customization — control every ingredient
• Protein options — multiple meats that can be doubled
• Vegetable loaded — unlimited free veggies
• Clear nutrition info — available for every combination
• Bread alternatives — wraps and bowls available

Subway 6-inch Sub Base Macros

Bread Options (6-inch)

Bread	Calories	Protein (g)	Carbs (g)	Fat (g)
Italian White	200	7	38	2.5
9-Grain Wheat	210	8	40	2.5
Italian Herbs & Cheese	250	9	40	5
Artisan Italian	210	8	40	3
Artisan Flatbread	220	7	44	3
Wrap	300	8	51	8
Salad (no bread)	0	0	0	0

Best for cutting: Salad (no bread, 0 cal) or Italian White (200 cal) Skip: Wrap has more calories than 6-inch bread

Protein Options

Protein	Calories	Protein (g)	Carbs (g)	Fat (g)
Turkey Breast	50	9	1	1
Ham	60	9	2	2
Roast Beef	90	15	1	3
Rotisserie Chicken	80	16	0	1.5
Oven Roasted Chicken	80	16	0	1.5
Grilled Chicken	110	19	3	2.5
Steak	110	16	5	3.5
Italian B.M.T. (meats)	180	14	1	13
Subway Club (meats)	90	16	2	2
Cold Cut Combo (meats)	140	10	2	10
Tuna	250	16	0	21
Meatballs (6)	240	12	10	17
Veggie Patty	150	7	17	6

Best protein-to-calorie: Turkey (9g protein, 50 cal) and Rotisserie Chicken (16g protein, 80 cal) Watch out: Tuna (250 cal, 21g fat) and Meatballs (240 cal)

Cheese Options

Cheese	Calories	Protein (g)	Fat (g)
American	40	2	3.5
Provolone	50	4	4
Pepper Jack	50	4	4
Swiss	50	4	4
Shredded Mozzarella	45	4	3.5
No Cheese	0	0	0

Tip: Skip cheese to save 40-50 calories, or choose it strategically for extra protein (4g).

Free Vegetables (Per Serving)

Vegetable	Calories
Lettuce	5
Tomatoes	5
Cucumbers	5
Green Peppers	5
Onions	5
Jalapeños	0
Pickles	0
Black Olives	5
Spinach	0
Banana Peppers	0

Load up! Veggies are essentially free calories (5-10 total). They add volume and nutrition.

Sauce Options

Sauce (per serving)	Calories	Fat (g)
Mustard	5	0
Vinegar	0	0
Oil	45	5
Light Mayo	50	5
Regular Mayo	110	12
Chipotle Southwest	100	10
Ranch	110	11
Honey Mustard	30	0.5
Sweet Onion	40	0
Buffalo	10	0.5

Best low-cal sauces: Mustard (5 cal), Vinegar (0 cal), Buffalo (10 cal) Calorie bombs: Mayo and Ranch (100-110 cal each)

Complete 6-Inch Sub Macros

6-inch Sub (as served)	Calories	Protein (g)	Carbs (g)	Fat (g)
Turkey Breast	270	18	40	4
Oven Roasted Chicken	280	21	41	4
Rotisserie Chicken	310	25	40	6
Subway Club	310	24	42	5
Ham	280	18	41	4
Roast Beef	310	23	40	5
Steak & Cheese	370	24	44	10
Italian B.M.T.	400	22	42	16
Meatball Marinara	480	21	53	20
Tuna	470	23	40	24
Veggie Delite	220	8	41	2
Cold Cut Combo	360	18	43	13

Best for macros: Turkey Breast (270 cal, 18g protein) and Oven Roasted Chicken (280 cal, 21g protein)

Subway Salad Macros

Subway salads use the same proteins without bread:

Salad (base + protein)	Calories	Protein (g)	Carbs (g)	Fat (g)
Turkey Breast Salad	110	12	12	2
Oven Roasted Chicken Salad	130	19	10	3
Rotisserie Chicken Salad	140	21	9	4
Subway Club Salad	140	20	11	4
Steak Salad	160	19	14	5
Italian B.M.T. Salad	230	17	11	14
Tuna Salad	300	20	11	22

Note: Salad macros are BEFORE dressing. Add dressing calories separately.

Salad Dressings

Dressing (per packet)	Calories	Fat (g)
Oil & Vinegar	90	9
Ranch	220	22
Caesar	210	22
Balsamic Vinaigrette	100	8
Sweet Onion	60	0
Honey Mustard	100	6

Best dressing: Sweet Onion (60 cal) or request vinegar only

Best Subway Orders by Goal

Best High-Protein Subway Order

Protein Stack Sub

• 6-inch 9-Grain Wheat
• Double Rotisserie Chicken
• Provolone cheese
• All vegetables
• Mustard and vinegar

Macros: 420 calories | 47g protein | 44g carbs | 9g fat

Or:

Protein Salad Bowl

• Rotisserie Chicken Salad
• Double meat
• All vegetables
• Balsamic vinaigrette

Macros: 340 calories | 43g protein | 17g carbs | 12g fat

Best Low-Calorie Subway Order (Under 400 Cal)

Lean Sub

• 6-inch Italian White
• Turkey Breast
• No cheese
• All vegetables
• Mustard only

Macros: 260 calories | 17g protein | 40g carbs | 3g fat

Or:

Salad Meal

• Oven Roasted Chicken Salad
• All vegetables
• Sweet Onion dressing

Macros: 190 calories | 19g protein | 16g carbs | 3g fat

Best Keto Subway Order

Bunless Protein Bowl

• Double steak
• Provolone cheese
• All low-carb vegetables (lettuce, spinach, peppers)
• Oil and vinegar

Macros: ~350 calories | 36g protein | 12g carbs | 20g fat

Best Value Macro Order

$5 Footlong Protein Hack

• Footlong Turkey Breast
• Double meat (+$2)
• All vegetables
• Mustard

Macros: 540 calories | 36g protein | 80g carbs | 8g fat Cost: ~$7

How to Build the Perfect Macro Sub

Step 1: Choose Your Base

Goal	Best Bread Choice
Cutting	Salad bowl (no bread)
Low-carb	Salad bowl or protein bowl
Balanced	Italian White or 9-Grain
Bulking	Footlong on any bread

Step 2: Select Your Protein

Goal	Best Protein
Max protein/calorie	Turkey, Rotisserie Chicken
Highest protein	Double Grilled Chicken
Keto	Steak, Roast Beef
Budget	Turkey, Ham

Step 3: Add Cheese Strategically

• Cutting: Skip cheese (saves 40-50 cal)
• Protein boost: Add cheese (+4g protein, +50 cal)
• Keto: Double cheese for extra fat

Step 4: Load Up on Vegetables

Always add: Lettuce, tomatoes, onions, peppers, spinach, pickles Total veggie calories: 15-25 (essentially free) Benefit: Volume, fiber, micronutrients

Step 5: Choose Sauces Wisely

Goal	Best Sauce
Cutting	Mustard, vinegar, buffalo
Balanced	Honey mustard, sweet onion
Keto	Oil, light mayo
Avoid	Regular mayo, ranch, chipotle southwest

Subway Footlong Macros (Double 6-inch)

Footlong	Calories	Protein (g)	Carbs (g)	Fat (g)
Turkey Breast	540	36	80	8
Oven Roasted Chicken	560	42	82	8
Rotisserie Chicken	620	50	80	12
Subway Club	620	48	84	10
Ham	560	36	82	8
Italian B.M.T.	800	44	84	32
Meatball Marinara	960	42	106	40
Tuna	940	46	80	48

Best footlong value: Turkey Breast (540 cal, 36g protein)

Subway Protein Per Dollar

Order	Protein	Est. Cost	Protein/$1
6” Turkey Breast	18g	$6.49	2.8g
Footlong Turkey	36g	$8.49	4.2g
6” Rotisserie Chicken	25g	$7.49	3.3g
Footlong with double meat	54g	~$12	4.5g
Chicken salad (double meat)	42g	~$11	3.8g

Best value: Footlong with double meat (4.5g protein per dollar)

Subway vs Other Fast Food

Restaurant	Best Protein Option	Protein	Calories
Subway	6” Double Rotisserie Chicken	41g	390
Chipotle	Chicken Bowl	54g	665
Chick-fil-A	12pc Grilled Nuggets	38g	200
McDonald’s	McDouble	22g	400
Wendy’s	Grilled Chicken Sandwich	35g	370

Verdict: Subway offers solid protein for a fresh alternative to burgers, but Chick-fil-A beats it on protein-to-calorie ratio.

Common Subway Mistakes to Avoid

Mistake 1: Choosing Tuna or Meatballs

Tuna (250 cal) and Meatballs (240 cal) are protein options, but they’re loaded with fat. Stick to turkey, chicken, or roast beef.

Mistake 2: Heavy Sauces

Mayo (110 cal), Ranch (110 cal), and Chipotle Southwest (100 cal) add up fast. Choose mustard, vinegar, or buffalo instead.

Mistake 3: Skipping Vegetables

Veggies are free and add volume, fiber, and micronutrients. Load up on everything.

Mistake 4: Footlong by Default

A footlong doubles everything. If you don’t need the calories, stick to 6-inch or order a salad.

Mistake 5: Ignoring the “Double Meat” Option

For $1-2 more, you can double your protein. This is often better value than adding cookies or chips.

Frequently Asked Questions

How many calories are in a Subway sandwich?

A standard 6-inch turkey sub has about 270 calories. Subs range from 220 (Veggie Delite) to 480 (Meatball Marinara) depending on protein and toppings. Footlongs are double.

What is the healthiest sub at Subway?

The healthiest subs are Turkey Breast (270 cal, 18g protein) and Oven Roasted Chicken (280 cal, 21g protein) on 6-inch Italian bread with all vegetables and mustard.

Is Subway actually healthy?

Subway can be healthy if you order wisely. Stick to lean proteins (turkey, chicken), skip heavy sauces (mayo, ranch), load up on vegetables, and choose 6-inch over footlong. Avoid Meatball Marinara and Tuna.

How much protein is in a Subway sub?

Standard 6-inch subs have 18-25g of protein. Double meat adds 10-16g more. A 6-inch double rotisserie chicken has about 41g of protein.

Can I eat Subway on keto?

Yes! Order any protein as a salad bowl without bread. Add cheese, low-carb vegetables (lettuce, spinach, peppers), and oil or vinegar dressing. Most salads are under 15g net carbs.

What’s the best Subway order for weight loss?

6-inch Turkey Breast or Oven Roasted Chicken on Italian bread, all vegetables, mustard only. This gives you 260-280 calories with 18-21g of protein.

The Bottom Line

Subway’s build-your-own format makes it highly customizable for macro tracking. Focus on lean proteins (turkey, chicken, roast beef), skip heavy sauces, and load up on free vegetables.

Key takeaways:

• Turkey and Rotisserie Chicken offer the best protein-to-calorie ratio
• Salad bowls eliminate bread calories entirely
• Vegetables are essentially free — always load up
• Mayo, ranch, and chipotle southwest add 100+ calories
• Double meat is worth the upcharge for protein
• Avoid Tuna (high fat) and Meatball Marinara (high calorie)

With smart choices, Subway can absolutely fit your macros.

More Restaurant Guides:

• Chipotle Macros — Bowl builder breakdown
• Chick-fil-A Macros — Grilled nuggets guide
• All Restaurant Guides — Browse all dining guides