Calories in Subway: All the Subs, Lowest to Highest!
Have you ever wondered what happens when you take a list of all the sub sandwiches from Subway and arrange them by calories from lowest to highest? Well, wonder no more because that’s exactly what we’ve done here! Now you can see how your favourite footlong or 6 Inch compares to the others. You might be surprised to see which one has the most calories of the bunch:
Oh, by the way these calories and macros are for the 6 Inch versions. To get the numbers for the footlongs, simply double them!
Subway Leg Ham 256 Calories
The lowest calorie sub sandwich at Subway is the Leg Ham sub. Subway Leg Ham sub has 256 calories, equal to 1070 kilojoules. It has 3.7g fat (including 0.90g saturated fat), 15.5g protein, and 39.2 grams of carbohydrates. When made with standard sauces, the Leg Ham contains 683mg of sodium.
Turkey 263 Calories
Next up is Subway Turkey sub with 263 calories, equal to 1100 kilojoules. It has 3.2g fat (including 0.696g saturated fat), 17.1g protein, and 39.1 grams of carbohydrates. When made with standard sauces, the Turkey contains 548mg of sodium.
Subway BLT 262 Calories
Perhaps surprisingly (because it has bacon in it!), Subway BLT sub is the third least calorific with 262 calories, equal to 1100 kilojoules. It has 7.2g fat (including 2.2g saturated fat), 10.9g protein, and 36.7 grams of carbohydrates. When made with standard sauces, the BLT contains 452mg of sodium.
Roast Beef 267 Calories
Subway Roast Beef sub has 267 calories, equal to 1120 kilojoules. It has 3.7g fat (including 1g saturated fat), 16.6g protein, and 39.2 grams of carbohydrates. When made with standard sauces, the Roast Beef contains 510mg of sodium. Remember to ask for the standard 6 Inch roast beef sub if you want to stay under 270 calories!
Veggie Delite with Avo 271 Calories
Not sure if you need to hear this, but avocado is calorie-dense because of all of the oil (fat) in it. Subway Veggie Delite with Avo sub has 271 calories, equal to 1130 kilojoules. It has 7.56g fat (including 1g saturated fat), 9.5g protein, and 41.3 grams of carbohydrates. When made with standard sauces, the Veggie Delite with Avo contains 249mg of sodium.
Chicken Strips 281 Calories
Lots of protein in this one, so it is a good choice to stave off the hunger pangs. Subway Chicken Strips sub has 281 calories, equal to 1170 kilojoules. It has 4g fat (including 0.90g saturated fat), 22.8g protein, and 38.5 grams of carbohydrates. When made with standard sauces, the Chicken Strips contains 517mg of sodium.
Buffalo Chicken 296 Calories
Subway Buffalo Chicken sub has 296 calories, equal to 1240 kilojoules. It has 4.06g fat (including 1g saturated fat), 23.1g protein, and 41.3 grams of carbohydrates. When made with standard sauces, the Buffalo Chicken contains 1100mg of sodium.
Chicken Teriyaki 310 Calories
Subway Chicken Teriyaki sub has 310 calories, equal to 1300 kilojoules. It has 4.06g fat (including 0.90g saturated fat), 22.8g protein, and 45.5 grams of carbohydrates. When made with standard sauces, the Chicken Teriyaki contains 709mg of sodium.
Tuna & Mayo 325 Calories
Subway Tuna & Mayo sub has 325 calories, equal to 1360 kilojoules. It has 9.9g fat (including 1.7g saturated fat), 18.6g protein, and 38.8 grams of carbohydrates. When made with standard sauces, the Tuna & Mayo contains 498mg of sodium.
Subway Seafood Sensation 338 Calories
Is it still available? Did they cancel it? At the time of writing this post yes, it has been withdrawn from the Australian market. But the famous Subway Seafood Sensation is still available in other countries. To our mind, that means it will soon be back. That’s why we’ve kept it on this list! Subway Seafood Sensation sub has 338 calories, equal to 1420 kilojoules. It has 10.6g fat (including 2g saturated fat), 11.4g protein, and 47 grams of carbohydrates. When made with standard sauces, the Seafood Sensation contains 665mg of sodium.
Chicken Classic 350 Calories
Subway Chicken Classic sub has 350 calories, equal to 1460 kilojoules. It has 11g fat (including 3.10g saturated fat), 18g protein, and 43.1 grams of carbohydrates. When made with standard sauces, the Chicken Classic contains 809mg of sodium.
Steak Melt 364 Calories
Subway Steak Melt sub has 364 calories, equal to 1520 kilojoules. It has 10.4g fat (including 4.4g saturated fat), 24.1g protein, and 40.3 grams of carbohydrates. When made with standard sauces, the Steak Melt contains 850mg of sodium.
Subway Italian B.M.T. 376 Calories
Subway Italian B.M.T. sub has 376 calories, equal to 1570 kilojoules. It has 14.8g fat (including 5.2g saturated fat), 20.1g protein, and 39.7 grams of carbohydrates. When made with standard sauces, the Italian B.M.T. contains 1010mg of sodium. That’s a lot of sodium! Probably because of all the salt-preserved pepperoni sausage.
Smashed Falafel 375 Calories
Subway Smashed Falafel sub has 375 calories, equal to 1570 kilojoules. It has 8.13g fat (including 1.3g saturated fat), 15g protein, and 55.5 grams of carbohydrates. When made with standard sauces, the Smashed Falafel contains 911mg of sodium.
Chicken Schnitzel 395 Calories
Subway Chicken Schnitzel sub has 395 calories, equal to 1650 kilojoules. It has 11.8g fat (including 2g saturated fat), 25.6g protein, and 45 grams of carbohydrates. When made with standard sauces, the Chicken Schnitzel contains 553mg of sodium.
Veggie Patty 404 Calories
Remember, fellow calcounters, vegetable-based patties are hardly ever low-calorie. They’re not made from pressed spinach and kale after all. Case in point is Subway Veggie Patty sub has 404 calories, equal to 1690 kilojoules. It has 11.6g fat (including 2.2g saturated fat), 16g protein, and 54.3 grams of carbohydrates. When made with standard sauces, the Veggie Patty contains 573mg of sodium.
Subway Pizza Melt 415 Calories
Subway Pizza Melt sub has 415 calories, equal to 1730 kilojoules. It has 18.1g fat (including 7.56g saturated fat), 19.8g protein, and 41.3 grams of carbohydrates. When made with standard sauces, the Pizza Melt contains 929mg of sodium.
Chicken and Bacon Ranch Melt 440 Calories
Subway Chicken and Bacon Ranch Melt sub has 440 calories, equal to 1840 kilojoules. It has 18.6g fat (including 5.9g saturated fat), 29g protein, and 39.8 grams of carbohydrates. When made with standard sauces, the Chicken and Bacon Ranch Melt contains 947mg of sodium.
Meatball Melt 458 Calories
The sandwich with the most calories at Subway is the truly tasty Meatball Melt. The 6 Inch version has calories comparable to the big burgers of famous burger joints. If you’re watching your calories, please do not order the footlong (it has double the calories!). Subway Meatball Melt sub has 458 calories, equal to 1920 kilojoules. It has 19.3g fat (including 8.3g saturated fat), 22g protein, and 48.2 grams of carbohydrates. When made with standard sauces, the Meatball Melt contains 764mg of sodium.
Subway Calories: The 6 Inch Subs are Okay!
When we compare the 6 Inch Subs to other fast food options like the calories in McDonalds or the KFC menu calories, the choice for calorie counters is clear: choose Subway. But. Do not order the footlongs! If you opt for footlong subs over their 6 Inch options, you might as well tear up any 1500 calorie meal plan or weight-loss calorie target for the day. Subway is a really good fast-food choice if you hold yourself back from all the extra sauces and add-on options and the footlongs!
Did we miss your favourite Subway menu choice? Don’t worry, the detailed nutrition information is in our Australian Food List. Just use the calcount Food Search Box to find it:
