Subway 6-inch sandwich calories vary widely depending on bread, meat, cheese, and sauces:

• Low-Calorie (e.g., 6-inch Veggie Delite): As low as 200 calories (without cheese/sauce)
• Mid-Range (e.g., 6-inch Turkey Breast): Typically 280-400 calories
• Higher-Calorie (e.g., 6-inch Meatball Marinara or Italian B.M.T.): Can range from 450-600+ calories

Pro Tip: Bread choice makes a big difference! A 6-inch 9-Grain Wheat is around 210 calories, while Italian Herbs & Cheese is 240 calories. Use our Subway calorie calculator to see the impact of each ingredient.

For the healthiest, low-calorie Subway meal, focus on these choices:

• Bread: 9-Grain Wheat or Artisan Italian (least calories) or skip the bread for a salad bowl.
• Protein: Turkey Breast (110 cal, 18g protein for 6-inch), Chicken Breast, or Veggie Patty.
• Veggies: Load up on all fresh vegetables (lettuce, spinach, tomatoes, cucumbers, onions, peppers, olives, pickles, jalapeños).
• Sauces: Mustard, Vinegar, or light amounts of Low-Fat Sweet Onion Sauce or Red Wine Vinaigrette. Avoid mayo-based sauces.
• Cheese: Skip or use a single slice of Provolone or Swiss.

Best Healthy Combo: 6-inch Turkey Breast on 9-Grain Wheat with all veggies, mustard, and vinegar = ~300 calories, high in protein and fiber!

Bread is a major source of calories and carbohydrates at Subway:

• 9-Grain Wheat (6-inch): ~210 calories, 40g carbs
• Artisan Italian (6-inch): ~210 calories, 40g carbs
• Hearty Multigrain (6-inch): ~240 calories, 44g carbs
• Italian Herbs & Cheese (6-inch): ~240 calories, 40g carbs
• White Italian (6-inch): ~200 calories, 38g carbs

For comparison, a Footlong contains roughly double the calories and carbs of a 6-inch serving. If you’re managing carbs or calories, opting for a salad bowl or choosing thinner breads can make a significant difference.

Low-Carb Tip: Ordering any sandwich “as a salad” (without bread) can save over 200 calories and 40g+ carbs, making it suitable for keto or very low-carb diets.

Sauces can dramatically change your sandwich’s nutrition. (Values for a 6-inch portion, typically 2-3 lines of sauce):

• Highest Calorie/Fat:
  • Mayonnaise: 100-120 calories, 10-12g fat
  • Ranch: 100-120 calories, 10-12g fat
  • Chipotle Southwest: 100 calories, 10g fat
• Lowest Calorie/Fat:
  • Mustard: 5 calories, 0g fat
  • Vinegar: 0 calories, 0g fat
  • Sweet Onion Sauce: 40 calories, 0g fat
  • Red Wine Vinaigrette: 30 calories, 2.5g fat

Sauce Strategy: For a lighter meal, stick to mustard, vinegar, or a single line of Sweet Onion/Vinaigrette. Requesting “light sauce” for any option can also save calories.

Absolutely! Subway is one of the easiest fast-food options to customize for weight loss:

• Portion Control: Stick to a 6-inch sandwich or a salad. Avoid Footlongs.
• Lean Protein: Opt for turkey, chicken, or lean roast beef.
• Maximize Veggies: Fill your sandwich or salad with as many non-starchy vegetables as possible for fiber and fullness.
• Mindful of Add-ons: Go easy on cheese, bacon, and oily/creamy sauces.
• No Sides: Skip chips, cookies, and sugary drinks.

Subway even highlights its “Fresh Fit” menu items, which are typically 6-inch sandwiches under 400 calories. Building your own meal with our calculator ensures it aligns with your specific calorie goals.

Weight Loss Tip: Pair your meal with water or unsweetened iced tea. A 6-inch Oven Roasted Chicken on 9-Grain Wheat with all veggies and a light touch of Sweet Onion sauce is a satisfying, lean meal for around 350-400 calories.

Subway salads can be significantly healthier, primarily by removing the bread:

A salad bowl replaces the bun (approx. 200-240 calories, 40g+ carbs) with a base of lettuce and other veggies, instantly saving you a significant amount of calories and carbohydrates. The key to keeping a salad healthy is still choosing lean proteins and light sauces.

Salad Customization: Fill your salad bowl with grilled chicken or turkey, plenty of fresh vegetables, and a low-calorie dressing like Red Wine Vinaigrette or a light Sweet Onion. Avoid adding excessive cheese or bacon to keep it light and nutrient-dense.