Calories in a Subway Sandwich Calculator

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Reviewed by Sarah Miller, RDN

Registered Dietitian & Nutrition Specialist

Tracking your nutritional intake at Subway? Use our Calories in a Subway Sandwich Calculator to estimate the total energy content of your custom sub or find out the caloric weight of specific ingredients.

Calories in a Subway Sandwich Calculator

Calculated Result
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Calories in a Subway Sandwich Calculator Formula:

Total Calories ($T$) = $B + P + C + A$

Where: $B$=Bread, $P$=Protein, $C$=Cheese, $A$=Add-ons/Sauces

Formula Sources: Subway Official Nutrition Guide | USDA FoodData Central

Variables:

  • Bread Base: The caloric value of your choice (e.g., Italian, 9-Grain Wheat).
  • Protein: The main filling (e.g., Turkey Breast, Steak, Roasted Chicken).
  • Cheese: Slices of American, Monterey Cheddar, or Provolone.
  • Add-ons: Includes fresh vegetables, oils, and signature sauces.
  • Total Calories: The sum of all selected sandwich components.

Related Calculators:

What is Calories in a Subway Sandwich Calculator?

A Subway sandwich calorie calculator is a specialized tool designed to help health-conscious diners estimate the total energy content of their personalized meals. Because Subway offers a “build-your-own” model, the calorie count can vary significantly—from a lean 250-calorie Veggie Delite to a hearty 1,000+ calorie Footlong with double meat and extra sauce.

This tool is essential for those following specific dietary plans like CICO (Calories In, Calories Out), keto, or low-carb diets, allowing users to make informed choices before they even reach the counter.

How to Calculate Calories in a Subway Sandwich (Example):

  1. Identify your bread (6″ 9-Grain Wheat is typically 210 kcal).
  2. Add your protein (Turkey Breast is roughly 110 kcal).
  3. Add your cheese (American cheese is usually 40 kcal).
  4. Sum up your veggies and sauces (Mayo can add 100 kcal, while mustard is near 0).
  5. Total: 210 + 110 + 40 + 100 = 460 kcal.

Frequently Asked Questions (FAQ):

Does a Footlong have exactly double the calories of a 6-inch? Generally, yes, as the portions of meat, bread, and cheese are doubled for the 12-inch version.

Which Subway bread has the fewest calories? The 6-inch Sourdough or Italian White bread usually ranks among the lowest, typically around 190–210 calories.

Are Subway sauces high in calories? Some are. While vinegar and mustard are low, sauces like Creamy Sriracha or Peppercorn Ranch can add 80–110 calories per serving.

How many variables do I need to enter? You should enter at least three variables to solve for the missing fourth or fifth component accurately.

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