Subway Nutrition Menu

Subway Nutrition Menu

This page gives you clear nutrition information and local, real-time prices so you can order with confidence. The menu filter was updated 1/21/2026 to reflect availability and calorie options, while numeric prices may vary by store.

You’ll find practical values for sandwiches, salad bowls, wraps and breakfast items. We organize items by size and build—6-inch vs footlong, bread choice, and add-ons like cheese, bacon, or sauces—to match how you think when you order.

Expect quick best-bet guidance for lower fat, higher protein, lighter calories, and smarter sodium choices. The tables show item name, size, calories, total fat, saturated fat, sodium, carbs/sugars, protein, and a “Real-Time Price (Your Store)” column.

Remember: salads and bowls can look lighter, but dressings change fat and sodium fast. Breakfast choices—egg white versus regular egg, English muffin versus flatbread—also shift values more than many expect.

Subway Nutrition Menu: Nutrition Facts and Real-Time Prices

Quickly match calories, saturated fat, sodium, and price to choose a satisfying sandwich, wrap, bowl, or salad.

“Real-time prices” reflect what your selected store charges right now. Location, franchise pricing, delivery fees, and promos change the total. The Real-Time Price column shows live cost at the store you pick.

How to use the information

Pick a category—sandwiches, salad, wrap, or bowl—then compare the standard-build values side-by-side. Remember swapping bread, adding cheese, or double chicken will change totals.

Quick 30-second comparison

Start with calories. Then check saturated fat and sodium. Finally, confirm protein so your meal keeps you full. Use the 2,000-calorie guideline to spot high values quickly.

Item Calories Saturated Fat (g) Sodium (mg) Real-Time Price
6-inch ham & cheese 320 5 900 $4.99
6-inch chicken teriyaki 370 3.5 980 $5.49
Salad with grilled chicken 250 2 640 $6.29

Keep an eye on two quiet numbers: saturated fat (recommend ≤20 g/day) and sodium (≤2,300 mg/day). If you compare a 6-inch and a footlong, nutrition often doubles. Use the table to see patterns, not exact final totals.

Low-Fat Sandwich Picks That Still Feel Like a Full Meal

A delicious low-fat chicken sandwich sitting on a rustic wooden table. The sandwich features a perfectly grilled, juicy chicken breast, topped with fresh, vibrant green lettuce, sliced ripe tomatoes, and a light drizzle of tangy mustard sauce, all nestled within a whole grain bun. The background showcases a cozy café setting with soft natural lighting, enhancing the freshness of the sandwich. A few whole grain crackers and a small bowl of mixed fruit are placed nearby for a balanced meal appearance. The image is captured at a 45-degree angle, emphasizing the layers of the sandwich. The mood is warm and inviting, ideal for health-conscious diners looking for satisfying meal options.

Light on fat but filling in flavor: low-fat options that feel like a proper meal. Below are easy picks you can order and tweak to stay under 6 grams of total fat for a 6-inch build.

6-inch low-fat choices (≤6 g fat)

Try these as a standard build for solid protein and plenty of veggies:

  • 6″ Turkey Breast — 280 cal, 3.5 g fat, 810 mg sodium.
  • 6″ Black Forest Ham — 290 cal, 4.5 g fat, 830 mg sodium.
  • 6″ Oven Roasted Chicken — 320 cal, 5 g fat, 640 mg sodium.
  • 6″ Veggie Delite — 230 cal, 2.5 g fat, 310 mg sodium.
  • 6″ Sweet Onion Chicken Teriyaki — 380 cal, 4.5 g fat, 900 mg sodium.

Footlong ranges and doubling

Footlong values often approximate double the 6-inch numbers. For example, a footlong Turkey Breast is about 560 cal and 7 g fat. Use 6-inch numbers as a quick estimate, then check the exact values if you need precise totals.

Item (6″) Calories Total Fat (g) Sat. Fat (g) Sodium (mg)
Turkey Breast 280 3.5 1 810
Black Forest Ham 290 4.5 1.5 830
Sweet Onion Chicken Teriyaki 380 4.5 1.5 900
Veggie Delite 230 2.5 0.5 310

Higher-sodium watchlist and quick swaps

Some lighter subs pack sodium. The sweet onion and Subway Club-style picks can hit 880–900 mg even before sides. Watch sauces and cheese.

  • Keep sauces light. A drizzle of vinaigrette cuts fat and sat. fat.
  • Skip extra cheese to control saturated fat.
  • Load up on raw veggies for volume and fiber.
  • If you choose a wrap, compare the wrap build to the 6-inch sandwich—wraps can raise calories and fat.

Calories, Fat, and Protein Across Popular Subs, Melts, and Footlongs

Small add-ons often cause the biggest jumps in calories and fat — here’s how to spot them.

Classic 6-inch drivers

Cheese, bacon, mayonnaise, and a drizzle of oil are the usual suspects. One tablespoon of mayonnaise adds about 110 calories and 12 g fat. A teaspoon of olive oil adds roughly 45 calories. Those little choices add up fast.

Melts and premium builds

Compare builds: a 6″ Chicken & Bacon Ranch Melt is 570 cal and 28 g fat. A 6″ Steak & Cheese is 380 cal and 10 g fat. The melt stacks more saturated fat through extra cheese and sauce.

Sweets, tuna, and portion choices

Sweet Onion Chicken Teriyaki lists 18 g sugars and 380 calories. Sweet onion sauce adds 40 cal and 85 mg sodium per serving. Tuna jumps fat because the filling is richer even when bread carbs stay similar.

Item (6″) Calories Fat (g) Sat Fat (g) Real-Time Price
Chicken & Bacon Ranch Melt 570 28 10 $6.99
Big Philly Cheesesteak 500 17 9 $6.49
Steak & Cheese 380 10 4.5 $5.79

Use the 6-inch size as your baseline. Then check footlong or double-meat options. Watch slices of cheese and extra bacon. A simple swap can cut fat and keep the sandwich satisfying.

Salads, Bowls, and Veggie-Forward Options for Lighter Nutrition Values

A vibrant and fresh salad displayed elegantly on a wooden table. In the foreground, a large, round bowl filled with a colorful mix of leafy greens, cherry tomatoes, cucumbers, bell peppers, and shredded carrots. Yellow and orange pansy flowers are artfully scattered on top, adding a pop of color. In the middle ground, a clean white plate holding a small serving of quinoa, adorned with avocado slices. In the background, softly blurred elements like a rustic kitchen setting with natural light filtering through a window, casting a warm glow. The atmosphere is healthy and inviting, evoking a sense of freshness and vitality, ideal for showcasing nutritious salad options. The shot is taken from a slightly elevated angle, focusing on the textures and colors of the ingredients.

A well-built salad can deliver the comfort of a sandwich while trimming calories and saturated fat. Choose a bowl to skip bread and keep protein front and center.

What the listed values include

Nutrition values for a salad usually count the vegetable base and protein. They do not include dressing or croutons.

That means your final plate can change a lot depending on extras. Keep this in mind when you check totals.

Protein profiles to compare

Chicken breast salads offer solid protein with moderate sodium. Turkey breast is similar and often slightly lower in fat. Ham-based salads give familiar flavor but can raise sodium.

Veggie-forward salads keep calories low and add fiber. Add cheese or bacon and those numbers climb fast.

Dressing impact

Pick a dressing that matches your goals. Ranch adds fat and sat. fat. Fat-free Italian and fat-free red wine vinaigrette keep fat low but can add sodium.

Dressing Calories Total Fat (g) Sat. Fat (g) Sodium (mg)
Ranch 110 10 4.5 540
Fat Free Italian 57 0 0 720
Red Wine Vinaigrette (fat free) 30 0 0 340

Crunch without the calories

  • Peppers
  • Onions
  • Cucumbers
  • Banana peppers

Turning a salad idea into a bowl removes bread and usually trims carbs. A wrap can add calories and fat depending on the tortilla and cheese choice.

For a quick guide to lighter choices, see these healthy options.

Breakfast Nutrition: Egg, Cheese, Bacon, Ham, and Flatbread Choices

Eggs set the base, but bread and slices of cheese decide how heavy a morning meal feels.

Choose egg white to cut calories and fat. An egg white & cheese on an English muffin runs about 150 calories, 3.5 g fat, and 480 mg sodium. Add bacon or ham and sodium jumps quickly.

Pick your bread with care. English muffin, 9-grain wheat, and mornin’ flatbreads change totals more than you think. Treat a wrap like a bread choice and compare the full build before you swap.

Footlong breakfast sandwiches climb fastest. A footlong Egg & Cheese hits 730 calories and 1,780 mg sodium. Premium footlongs reach 1,000–1,310 calories and can top 3,000 mg sodium.

Item Calories Total Fat (g) Saturated Fat (g) Sodium (mg) Real-Time Price
Egg white & cheese on English muffin 150 3.5 1.5 480 $3.49
Footlong Egg & Cheese (regular egg) 730 24 — 1,780 $7.29
Footlong Breakfast B.M.T. Melt 1,000 44 — 3,270 $10.49
Hash browns (4 pc) / 8″ Cheese pizza 150 / 680 9 / 22 — / — 440 / 1,070 $2.49 / $6.99

Keep extras minimal. One extra slice of cheese or an added bacon strip tips saturated fat fast. If you want the full breakdown for breakfast builds, see the full nutrition sheet for detailed values and store prices: full nutrition sheet.

Build Your Best Subway Order: Bread, Cheese, Sauces, Cookies, and Smart Swaps

Make each bite count with simple swaps that cut fat and keep flavor. Start with bread choice: Italian (200 cal), 9-grain (210), or flatbread (220) set your baseline.

Limit cheese to one portion or skip extra slices. Cheese raises saturated fat faster than calories. Add lots of vegetables and a splash of vinegar for crunch and brightness.

Watch sauces. Mayo and creamy dressings add big fat per spoon. Mustard or a light vinaigrette keeps calories down. If you pick a wrap, compare its baseline to a 6″ sandwich.

Cookie reality check: most cookies are ~200–220 cal with 4.5–6 g sat fat. For chocolate options, expect similar calories across chocolate chip, double-chocolate, and chocolate chunk. Plan cookies with your sides and check nutrition information and real-time prices to finish smart.

FAQ

What does "real-time prices" mean for Subway in the United States?

Real-time prices reflect the cost you see at the register for your local restaurant. They may vary by state, city, or franchise. Use the restaurant’s ordering app or website to check the current price for a specific sandwich, wrap, or salad before you go.

How can I use the nutrition information to compare sandwiches, salads, wraps, and bowls?

Look at calories, fat, saturated fat, protein, and sodium per portion. Compare similar builds side by side — for example, chicken breast on 9-grain wheat versus a wrap with double meat. Watch additions like cheese, mayonnaise, and oil; they raise calories and fat quickly. Choose vegetables and vinaigrettes to keep calories lower while maintaining flavor.

What daily nutrition reference points are used on the nutrition charts?

Charts typically use a 2,000-calorie daily guideline for percent daily values. They highlight calories, total fat, saturated fat, sodium, carbohydrates, and protein. Use those figures to gauge how an item fits into your daily plan, especially if you track sodium or saturated fat closely.

What recommended limits should I keep in mind for saturated fat and sodium?

For general guidance, aim to keep saturated fat below 10% of daily calories and sodium under 2,300 mg per day. Many sandwiches with cheese, bacon, or mayo can push saturated fat and sodium high, so consider swaps like no cheese, reduced-oil dressings, or extra veggies.

Which 6-inch sandwiches are low in fat (around 6 grams or less) but still feel filling?

Look for varieties built with lean proteins — turkey breast, grilled chicken (when not drenched in sauce), or egg whites — on whole-grain bread with lots of vegetables and mustard or fat-free dressing. Avoid added cheese, bacon, and creamy sauces to stay under 6 grams of fat.

How do footlong low-fat ranges compare to 6-inch options?

A footlong often doubles the serving size, so calories and fat roughly double too. If a 6-inch has 6 grams of fat, a footlong similar build will be near 12 grams. Consider splitting a footlong or choosing a 6-inch plus a side salad to control intake.

Which “lighter” subs can still be high in sodium?

Even lighter builds with lean meats like turkey or ham can have elevated sodium because deli meats are cured and salted. Tuna and some chicken preparations with sauces also add sodium. Check the sodium column and choose lower-salt proteins or ask for sauces on the side.

What typically drives calories in classic 6-inch subs?

Cheese, bacon, mayonnaise, and oil are the main calorie drivers. Bread type and portion size matter too. A sandwich with double meat or extra cheese will add calories and saturated fat faster than extra vegetables.

How do melts and premium builds differ nutritionally (for example, Chicken & Bacon Ranch Melt or Philly Cheesesteak)?

Melts and premium sandwiches usually include extra cheese, bacon, and richer sauces. They have higher calories, saturated fat, and sodium compared with basic builds. Choose smaller sizes, skip cheese, or request lighter dressings to reduce the impact.

Do sweet sauces like sweet onion increase sugar significantly?

Yes. Sweet onion-style sauces add sugar and calories without much protein or fiber. If you’re watching sugars, ask for a lighter drizzle, a half-portion, or swap to a vinegar-based dressing.

Why can seafood and tuna options have higher fat even when carbs stay similar?

Tuna is often mixed with mayonnaise, which raises total fat and saturated fat. Oils used in some seafood preparations also add fat. Carbohydrate counts stay tied to bread, but protein mixes and dressings shift fat totals.

Which portion choices matter most: bread size, footlong vs 6-inch, or double meat?

All three matter. Bread size determines carbs and calories. Choosing a footlong usually doubles most nutrients. Double meat increases protein but also calories, fat, and sodium. Select the combination that fits your goals — a 6-inch with single protein and extra veggies is often the safest choice.

What counts as a low-fat salad and what is often left out of that value?

Low-fat salads typically include lean proteins like grilled chicken or turkey, a mix of greens, and raw vegetables. Nutrition panels often exclude added dressings, croutons, and extra cheese. Add those and calories and fat can rise quickly.

How do salad proteins compare: chicken, turkey breast, ham, and veggie?

Turkey breast and grilled chicken generally offer high protein with lower fat. Ham is leaner than some cured meats but still salty. Veggie salads are low in fat and calories but also lower in protein unless you add beans or eggs.

How much does dressing choice change a salad’s nutrition?

Dressing can be the biggest calorie and fat contributor. Ranch and creamy dressings are high in fat. Fat-free Italian or red wine vinaigrette usually have fewer calories. Ask for dressings on the side and use sparingly to control totals.

Which vegetables add crunch with minimal calories?

Peppers, onions, cucumbers, and banana peppers add bulk, texture, and flavor with very few calories. They boost fiber and volume so the meal feels larger without adding much fat or sugar.

How do egg white builds compare to regular egg in breakfast nutrition?

Egg whites remove most of the saturated fat and cholesterol while keeping protein. Swapping to egg whites lowers calories and fat, making sandwiches leaner, especially when paired with whole-grain bread and vegetables.

How do breakfast sandwiches differ by bread: English muffin, 9-grain wheat, and flatbread?

English muffins are moderate in carbs and calories. 9-grain wheat often adds fiber and slightly more calories. Flatbreads and mornin’ flatbreads can be higher in calories and carbs. Choice of bread affects total calories more than the egg or meat inside.

When do footlong breakfast sandwiches push calories and sodium highest?

Footlong breakfast builds with multiple eggs, bacon or sausage, cheese, and creamy sauces add substantial calories, saturated fat, and sodium. Opt for smaller sizes or simpler proteins to keep values reasonable.

What should I watch for with breakfast sides like hash browns or pizza slices?

Sides such as hash browns and pizza add calories, fat, and sodium quickly. Treat them as extras rather than staples. If you choose a side, balance by trimming cheese or skipping high-fat sauces on your main item.

What are smart swaps when building an order: bread, cheese, sauces, cookies?

Choose whole-grain bread, skip or reduce cheese, use mustard or vinegar-based dressings, and request oil on the side. For dessert, opt for fruit or a single cookie rather than multiple cookies. These swaps cut calories, fat, and sodium while keeping comfort and flavor.

How can I lower sodium without losing taste?

Ask for no added salt where possible, choose grilled proteins over cured meats, add extra vegetables for bulk, and use acid-based dressings like red wine vinaigrette. Fresh lemon or pepper also brightens flavor without sodium.

Where can I find the most current nutrition facts and prices for a specific location?

Use the brand’s official app or website and enter your zip code or select your restaurant. The app shows updated prices, calories, fat, and ingredient details so you can make decisions before you order.

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