Patrons dining at Subway restaurants enjoy myriad choices for breakfast, lunch, and dinner. The international sandwich shop offers cold and hot selections featuring fresh-cut meats, crisp veggies, assorted cheeses, various sauces, and dressings to create personalized orders. Though individual franchises may alter menu options slightly, a majority of locations boast similar offerings and bake the breads used as sandwich bases in house every day. Customers place orders in assembly line fashion, which provides the ability to alter any menu item as desired.

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Health Tips:

  • Breakfast Sub – A six-inch egg and cheese sandwich contains around 360 calories, while a six-inch egg white and cheese sandwich holds only 320.
  • Subs – Depending on the ingredients selected or types of subs ordered, diners may ingest anywhere from 160 calories to 500 calories for six-inch sandwiches.
  • Customers should also take into consideration the carbohydrate profiles of Subway sandwiches. As six-inch subs, the sandwiches still boast around 50 grams of carbs. Doubling the orders increases the nutrition charts for each item accordingly.
  • Diets – Vegan and vegetarian diners may choose any of the breads without cheese to create sandwiches or find multiple options on the salad menus suited to personal dietary needs. Vegetarians may also order basic options off the breakfast menus, such as egg and cheese selections.
  • Cookies – Each cookie contains around 200 calories and 10 grams of fat. The use of butter to make the doughs results in 10mg to 15mg of cholesterol per cookie.
  • Gluten free – Individuals with gluten sensitivities may opt for salads, which omit the breads used in the sandwiches yet still provide the same ingredients and abilities to hand-select additional ingredients as desired.

FAQs

Calories Protein (g) Total Carbs (g) Sodium (mg) Sugars (g) Weight Watchers

Sandwiches

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6″ Applewood Pulled Pork 430 25 58 960 20 11
6″ B.L.T. 320 15 43 650 6 8
6″ B.L.T. with Avocado 370 16 46 660 6 11
6″ Big Philly Cheesesteak 500 38 51 1280 8 14
6″ Chicken & Bacon Ranch Melt (includes cheese) 570 35 47 1050 8 16
6″ Chipotle Steak & Cheese 480 26 49 1250 8 13
6″ Chipotle Steak & Cheese with Avocado 550 28 53 1140 8 15
6″ Cold Cut Combo 360 17 46 1030 7 10
6″ Italian B.M.T.® 410 20 46 1260 8 11
6″ Meatball Marinara 480 21 59 920 12 13
6″ Spicy Italian 480 20 46 1490 8 13
             
6″ Steak & Bacon Melt 500 38 51 1550 9 13
6″ Steak and Cheese 380 26 48 1030 8 10
6″ Subway Melt® (includes cheese) 370 23 47 1180 8 10
6″ Tuna 480 20 44 600 6 13
6″ Turkey Jalapeno Melt 430 21 48 1220 7 12
6″ Tuscan Chicken Melt 380 27 52 1050 11 10
6″ Chicken Teriyaki with Spinach 380 26 59 840 16 10
6″ Ham (Black Forest, without cheese) 290 18 46 800 8 8
6″ Ham (Black Forest, without cheese) 290 18 46 800 8 8
6″ Ham (Black Forest, without cheese) 290 18 46 800 8 8
6″ Ham (Black Forest, without cheese) 290 18 46 800 8 8
6″ Ham (Black Forest, without cheese) 290 18 46 800 8 8
6″ Oven Roasted Chicken 320 23 47 610 8 9
6″ Roast Beef 320 24 45 660 7 9
6″ Subway Club® 310 23 46 850 7 8
6″ Sweet Onion Chicken Teriyaki 370 26 59 840 16 10
6″ Turkey and Black Forest Ham with Spinach 290 18 46 800 8 8
6″ Turkey Breast 280 18 46 780 7 8
6″ Turkey Breast & Ham 280 18 46 790 8 8
6″ Veggie Delite® 230 8 44 280 6 6
Black Forest Ham Mini Sub 180 10 30 450 5 5
Roast Beef Mini Sub 200 14 30 390 5 5
Turkey Breast Mini Sub 180 10 30 440 5 5
Veggie Delite® Mini Sub 150 6 29 190 4 4
6″ Turkey Breast with Avocado and Spinach 340 19 49 790 7 10
6″ Turkey Melt 320 20 47 980 7 9

Salads

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Calories Protein (g) Total Carbs (g) Sodium (mg) Sugars (g) Weight Watchers
Applewood Pulled Pork Salad 250 19 23 690 18 6
B.L.T. with Avocado Salad 260 11 16 410 5 8
Big Philly Cheesesteak Salad 330 32 17 1080 6 9
Chipotle Steak & Cheese Salad 300 20 15 1000 6 8
Chipotle Steak & Cheese with Avocado Salad 470 20 21 1020 6 14
Double Chicken Salad 220 36 10 490 4 6
Smokehouse Barbecue Chicken 190 26 22 660 6 6
Steak & Bacon Melt Salad 270 29 16 1110 6 7
Subway Club® with Avocado Salad 260 21 18 730 6 8
Turkey & Bacon with Avocado Salad 270 17 18 770 5 8
Turkey & Spinach with Avocado Salad 260 21 19 920 6 8
Black Forest Ham Salad 110 12 12 600 6 3
Chicken Teriyaki with Spinach 230 27 24 670 14 6
Oven Roasted Chicken Salad 140 19 10 280 4 4
Roast Beef Salad 140 19 11 460 5 4
Subway Club® Salad 160 20 13 780 6 4
Sweet Onion Chicken Teriyaki Salad 240 20 34 720 22 6
Turkey Breast & Ham Salad 110 12 12 590 5 3
Turkey Breast Salad 110 12 12 580 5 3
Veggie Delite® Salad 60 3 10 75 4 2

Salad Dressing

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Calories Protein (g) Total Carbs (g) Sodium (mg) Sugars (g) Weight Watchers
Fat Free Italian 2 oz 35 1 7 720 4 1
Ranch (2 oz) 320 0 3 560 2 9

Condiments and Extras

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Calories Protein (g) Total Carbs (g) Sodium (mg) Sugars (g) Weight Watchers
6″ Flatbread 220 7 38 340 2 6
6″ 9-Grain Wheat Bread 210 8 40 280 5 6
6″ Hearty Italian Bread 210 7 41 280 5 6
6″ Honey Oat 260 9 48 300 9 7
6″ Italian (White) Bread 200 7 38 280 5 5
6″ Italian Herbs & Cheese 250 9 40 470 5 7
6″ Monterey Cheddar 240 10 38 340 5 7
6″ Parmesan Oregano Bread 220 8 40 420 5 6
6″ Roasted Garlic 230 8 45 1240 7 6
6″ Sourdough Bread 210 8 41 210 2 6
Mini Italian (White) Bread 130 5 25 180 3 4
Mini Wheat Bread 140 5 27 180 3 4
Bacon (2 strips) 45 3 0 190 0 1
Cheddar Cheese (2 triangles) 60 4 0 95 0 2
Chipotle Southwest 100 0 1 220 0 3
Fat Free Honey Mustard 30 0 7 120 6 1
Fat Free Sweet Onion 40 0 9 85 8 1
Light Mayonnaise (1 T) 50 0 1 100 0 1
Mayonnaise (1 T) 110 0 0 80 0 3
Mustard, Yellow & Deli Brown (2 tsp) 5 0 1 115 0 0
Olive Oil Blend (1 tsp) 45 0 0 0 0 1
Pepperjack Cheese (2 triangles) 50 2 0 140 0 1
Pepperoni 80 4 1 410 1 2
Processed American Cheese (2 triangles) 40 2 1 200 0 1
Provolone Cheese (2 half circles) 50 4 0 125 0 1
Ranch (amount on 6″ sub) 110 0 1 200 1 3
Shredded Monterey Blend 50 3 1 90 0 2
Swiss Cheese (2 triangles) 50 4 0 30 0 2
Vinegar (1 tsp) 0 0 0 0 0 0

Vegetables

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Calories Protein (g) Total Carbs (g) Sodium (mg) Sugars (g) Weight Watchers
Avocado 60 1 3 0 0 2
Banana Peppers (3 rings) 0 0 0 20 0 0
Cucumbers (3 slices) 0 0 1 0 0 0
Green Peppers (3 strips) 0 0 0 0 0 0
Jalapeno Peppers (3 rings) 0 0 0 70 0 0
Lettuce 0 0 0 0 0 0
Olives (3 rings) 0 0 0 25 0 0
Onions 0 0 1 0 0 0
Pickles (3 chips) 0 0 0 125 0 0
Spinach 0 0 0 0 0 0
Tomato (3 wheels) 5 0 1 0 1 0

Beverages

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Calories Protein (g) Total Carbs (g) Sodium (mg) Sugars (g) Weight Watchers
1% Low Fat Milk – 12 oz 160 12 19 180 17 4
Minute Maid® Fruit Punch (100% Juice) 100 0 24 15 21 3
Coca Cola® Classic (21 oz, no ice) 260 0 71 15 71 8
Diet Coke® (21 oz, no ice) 0 0 0 25 0 0
FUZE Black Tea with Lemon Sweet (21 oz, no ice) 170 0 43 0 43 5
FUZE Green Tea (21 oz, no ice) 140 0 37 0 36 4
FUZE Raspberry Tea (21 oz, no ice) 150 0 58 0 58 6
FUZE Sweet Tea (21 oz, no ice) 170 0 44 0 44 5
FUZE Unsweetened Tea (21 oz, no ice) 0 0 1 0 1 0
Milk, Chocolate Flavored Reduced Fat (12 oz) 300 15 43 300 43 8
Milk, Low Fat (12 oz) 160 12 19 180 17 4
Milk, Strawberry Flavored Reduced Fat (12 oz) 300 15 44 220 42 8
Minute Maid® Light Lemonade (21 oz, no ice) 15 0 3 15 3 0
Sprite® (21 oz, no ice) 260 0 68 60 68 7

Cookies and Desserts

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Calories Protein (g) Total Carbs (g) Sodium (mg) Sugars (g) Weight Watchers
Apple Slices – 1 package 35 0 9 0 7 1
Birthday Berry Cookie 200 2 32 130 19 6
Chocolate Chip 220 2 30 130 18 6
Chocolate Chunk 220 2 30 100 17 6
Double Chocolate 210 2 30 130 20 6
M & M™ 210 2 32 100 18 6
Oatmeal Raisin 200 3 30 130 16 6
Peanut Butter 220 4 26 130 16 6
Raspberry Cheesecake 200 2 29 120 16 6
Sugar 220 2 28 130 14 6
White Macadamia Nut 220 2 29 130 18 6
YoCrunch® Yopa!™ Greek Strawberry Yogurt Parfait 190 13 29 100 18 5

Soup (1 Bowl)

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SOUP (1 BOWL) Calories Protein (g) Total Carbs (g) Sodium (mg) Sugars (g) Weight Watchers
Beef Chili (8 oz) 630 27 31 1310 13 17
Chicken Noodle (8 oz) 100 10 12 720 1 3
Chili Con Carne (10 oz) 350 15 17 730 7 10
Chipotle Chicken Corn Chowder (8 oz) 100 4 18 700 3 3
Clam Chowder (8 oz) 200 5 20 850 3 6
Creamy Chicken and Dumplings (8 oz) 150 8 20 740 3 4
Creamy Wild and Brown Rice (8 oz) 180 6 16 820 4 5
Golden Broccoli and Cheese (8 oz) 150 5 15 710 6 4
Green Chili and Tomato (8 oz) 90 2 14 680 5 2
Loaded Baked Potato (8 oz) 220 7 23 840 4 6
Minestrone (8 oz) 90 4 17 740 4 3
Poblano Corn Chowder (8 oz) 150 5 18 560 7 4
Vegetable Beef (8 oz) 90 4 15 730 3 3

Egg White 3” Flatbread

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EGG WHITE 3″ FLATBREAD Calories Protein (g) Total Carbs (g) Sodium (mg) Sugars (g) Weight Watchers
Bacon, Egg (white) & Cheese with Avocado 220 11 23 580 1 6
Bacon, Egg (White) and Cheese 190 11 21 580 1 5
Black Forest Ham, Egg White & Cheese 180 12 22 620 1 5
Breakfast B.M.T. ® Melt (with Egg White) 230 14 22 860 2 6
Egg (White) & Cheese 170 9 21 490 1 4
Egg White with Cheese and Avocado 200 10 23 490 1 6
Egg White with Cheese and Avocado 200 10 23 490 1 6
Steak, Egg (White) and Cheese 190 13 22 620 1 5
Sunrise Subway Melt® (with Egg White) 220 16 23 840 2 6

Omelet Sandwich

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Calories Protein (g) Total Carbs (g) Sodium (mg) Sugars (g) Weight Watchers
6″ Bacon, Egg (white) & Cheese with Avocado 430 23 48 1100 5 12
6″ Bacon, Egg (White) and Cheese 370 23 45 1090 5 10
6″ Breakfast B.M.T.® Melt (with Egg White) 450 28 46 1650 6 12
6″ Egg (White) & Cheese 320 19 44 910 5 9
6″ Egg White & Cheese (with ham) 350 24 45 1170 6 10
6″ Egg White with Cheese and Avocado 380 20 47 910 5 10
6″ Steak, Egg (White) & Cheese 390 28 47 1240 6 10
6″ Sunrise Subway Melt ® (with Egg White) 430 32 48 1610 7 12
6″ Western, Egg (White) & Cheese 350 24 46 1170 6 10
6″ Bacon, Egg & Cheese 410 23 45 1050 6 11
6″ Bacon, Egg & Cheese with Avocado 470 23 48 1050 7 13
6″ Black Forest Ham, Egg & Cheese 390 24 45 1120 7 11
6″ Breakfast B.M.T.® Melt 490 28 46 1600 8 13
6″ Egg & Cheese 360 19 44 860 6 10
6″ Steak, Egg & Cheese 430 28 47 1190 7 12
6″ Sunrise Subway Melt ® 470 32 48 1560 8 13
6″ Western, Egg & Cheese 390 24 46 1120 7 11

Regular Egg on 3” Flatbread

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Calories Protein (g) Total Carbs (g) Sodium (mg) Sugars (g) Weight Watchers
Bacon, Egg & Cheese with Avocado 240 11 23 560 2 7
Bacon, Egg and Cheese 210 11 21 560 2 6
Black Forest Ham, Egg & Cheese 200 12 22 590 2 6
Breakfast B.M.T. ® Melt (with regular egg) 250 14 22 830 2 7
Egg & Cheese 190 9 21 460 2 5
Steak, Egg and Cheese 210 13 22 590 2 6
Sunrise Subway Melt® 240 16 23 810 3 7

6 Grams of Fat or Less: Salads

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Calories Protein (g) Total Carbs (g) Sodium (mg) Sugars (g) Weight Watchers
Black Forest Ham Salad 110 12 12 600 6 3
Oven Roasted Chicken Salad 140 19 10 280 4 4
Roast Beef Salad 140 19 11 460 5 4
Subway Club® Salad 160 20 13 780 6 4
Turkey Breast & Ham Salad 110 12 12 590 5 3
Turkey Breast Salad 110 12 12 580 5 3
Veggie Delite® Salad 60 3 10 75 4 2
6″ Ham (Black Forest, without cheese) 290 18 46 800 8 8
6″ Ham (Black Forest, without cheese) 290 18 46 800 8 8
6″ Ham (Black Forest, without cheese) 290 18 46 800 8 8
6″ Ham (Black Forest, without cheese) 290 18 46 800 8 8
6″ Ham (Black Forest, without cheese) 290 18 46 800 8 8
6″ Oven Roasted Chicken 320 23 47 610 8 9
6″ Roast Beef 320 24 45 660 7 9
6″ Subway Club® 310 23 46 850 7 8
6″ Sweet Onion Chicken Teriyaki 370 26 59 840 16 10
6″ Turkey Breast 280 18 46 780 7 8
6″ Turkey Breast & Ham 280 18 46 790 8 8
6″ Veggie Delite® 230 8 44 280 6 6
Black Forest Ham Mini Sub 180 10 30 450 5 5
Roast Beef Mini Sub 200 14 30 390 5 5
Turkey Breast Mini Sub 180 10 30 440 5 5
Veggie Delite® Mini Sub 150 6 29 190 4 4

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  1. Neha says:

    This has been really helpful!

  2. Doloras Watts says:

    Thank you, very helpful!!

  3. Jeana says:

    How many calories are in a chicken teriyaki without the sweet oinon?

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