Free tool

Subway Calorie & Macro Calculator

Build your exact Subway order and watch the calories, protein, carbs, and fat add up live. Compare a 6-inch against a footlong, turkey against tuna, and know your numbers before the 'anything else on that?'

Oven-Roasted Turkey (6-inch)

280 cal · 18p / 46c / 3.5f

Italian B.M.T. (6-inch)

360 cal · 19p / 44c / 15f

Tuna (6-inch)

480 cal · 19p / 40c / 28f

Black Forest Ham (6-inch)

290 cal · 18p / 46c / 4.5f

Roast Beef (6-inch)

290 cal · 23p / 43c / 4.5f

Subway Club (6-inch)

310 cal · 22p / 44c / 5f

Sweet Onion Chicken Teriyaki (6-inch)

370 cal · 25p / 57c / 4.5f

Meatball Marinara (6-inch)

480 cal · 21p / 51c / 22f

Steak & Cheese (6-inch)

340 cal · 26p / 41c / 9f

Spicy Italian (6-inch)

450 cal · 18p / 44c / 23f

Chicken & Bacon Ranch (6-inch)

540 cal · 34p / 44c / 26f

Rotisserie-Style Chicken (6-inch)

350 cal · 29p / 41c / 8f

Cold Cut Combo (6-inch)

340 cal · 16p / 45c / 11f

Veggie Delite (6-inch)

200 cal · 9p / 39c / 2f

Oven-Roasted Turkey (Footlong)

560 cal · 36p / 92c / 7f

Italian B.M.T. (Footlong)

720 cal · 38p / 88c / 30f

Spicy Italian (Footlong)

900 cal · 36p / 88c / 46f

Meatball Marinara (Footlong)

960 cal · 42p / 102c / 44f

Chicken & Bacon Ranch (Footlong)

1080 cal · 68p / 88c / 52f

Tuna (Footlong)

960 cal · 38p / 80c / 56f

Steak & Cheese (Footlong)

680 cal · 52p / 82c / 18f

Oven-Roasted Turkey Wrap

430 cal · 25p / 47c / 16f

Oven-Roasted Turkey Chopped Salad (no dressing)

110 cal · 12p / 12c / 2.5f

Rotisserie-Style Chicken Chopped Salad (no dressing)

170 cal · 20p / 10c / 6f

Chocolate Chip Cookie

210 cal · 2p / 30c / 10f

White Chip Macadamia Nut Cookie

220 cal · 2p / 29c / 11f

Oatmeal Raisin Cookie

200 cal · 3p / 30c / 8f

Double Chocolate Chip Cookie

210 cal · 2p / 30c / 10f

Coca-Cola Classic (20 oz fountain)

240 cal · 0p / 65c / 0f

Your meal

Add items from the menu — totals appear here.

Published US nutrition data; recipes vary by location. Not sure what your day’s numbers should be? Set your daily targets.

The nutrition calculator on this page is an independent tool and is not affiliated with, endorsed by, or sponsored by Subway IP LLC. Logos are shown to identify the restaurant only. This tool is intended for informational purposes and should not be relied upon as official nutritional guidance from Subway.

How it works

Honest numbers, no shame.

How does this Subway calculator work?

Add items from the menu and the totals update instantly — calories, protein, carbs, fat, saturated fat, sugar, and sodium. Every number comes from Subway's published US nutrition data for standard builds. Your toppings and sauces shift the totals, so treat them as accurate estimates.

How many calories in a footlong?

It varies enormously by sandwich. An Oven-Roasted Turkey footlong is 560 calories with 36 g protein on a standard build; meatball or tuna footlongs can nearly double that. The 6-inch versions halve everything — often the easiest portion lever on the menu.

What's the healthiest order at Subway?

The Oven-Roasted Turkey line is the benchmark: the chopped salad version is just 110 calories with 12 g protein before dressing, and the 6-inch is 280 calories with 18 g protein. Watch the sauces — ranch or mayo can add 200+ calories quietly.

Is Subway okay if I'm tracking macros?

Usually, yes — lean-protein subs on standard builds are easy to track. Aim for around 5 g protein per 100 calories; turkey, ham, and roast beef clear it, while tuna and meatball sit well under. The calculator grades your order on exactly that.

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