Subway Nutrition & Macro Calculator
Build your own sub from scratch or pick any menu item to see full macros. Covers subs, wraps, salads, protein bowls, breakfast, and sides.
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Macro Ratio
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Ratio is estimated using 4/4/9 calories per gram (P/C/F).
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Bread
6" Artisan Italian
Calories: 210Protein: 8gCarbs: 39gFat: 2g
6" Hearty Multigrain
Calories: 200Protein: 9gCarbs: 36gFat: 3g
6" Jalapeño Cheddar
Calories: 240Protein: 9gCarbs: 39gFat: 5g
6" Artisan Flatbread
Calories: 220Protein: 7gCarbs: 40gFat: 4g
12" Wrap
Calories: 300Protein: 8gCarbs: 50gFat: 8g
9" Wrap (Pocket)
Calories: 150Protein: 4gCarbs: 26gFat: 3g
Subway Macro Calculator FAQ
The 6" Veggie Delite is the lightest at 320 calories with 17g of protein. Among the Fresh Fit options, the Ham & Turkey Stacker is 290 calories with 20g of protein -- the lowest calorie sandwich on the entire menu. The Turkey & Ranch Delite is 380 calories with 26g of protein.
The 6" 5 Meat Italian and 6" Chicken & Bacon Ranch both deliver 35--40g of protein. The Fresh Fit options Grilled Chicken & Smashed Avocado and Grilled Chicken & Fresh Avocado each hit 35g of protein at under 470 calories, making them the best protein-per-calorie sandwiches on the menu.
A footlong is double the 6" values. For example, a footlong Grilled Chicken is around 1,020 calories with 62g of protein, and a footlong Veggie Delite is 640 calories. Use the Build Your Own tab to add up your exact footlong order.
The Veggie Delite Wrap is the lightest at 400 calories with 17g of protein. Among protein wraps, the Sweet Onion Teriyaki Chicken Wrap is 620 calories with 45g of protein, and the Spicy Nacho Chicken Wrap is 610 calories with 40g of protein.
Subway protein bowls are the closest keto-friendly option -- they use a footlong meat portion with vegetables and no bread. The Grilled Chicken Protein Bowl is 620 calories with 12g of carbs and 48g of protein. The Steak Philly and Subway Club protein bowls are also under 20g of carbs.
The 5 Meat Italian Salad leads at 35g of protein. The Chicken & Bacon Ranch Salad delivers 30g of protein at 490 calories. Salad values include protein, cheese, and vegetables but no dressing -- add dressing calories separately using the Build Your Own tab.
