Subway Nutrition Calculator

How to Use the Subway Nutrition Calculator

Choose a meal type — 6-inch Sub, Wrap, Salad, Protein Bowl, or Breakfast — then click any menu item to add it to your meal. Your total calories, macros, and detailed nutrition update instantly as you build.

Want to see the impact of add-ons? Use the Add-Ons & Extras section to include individual proteins, cheeses, sauces, and vegetables for a fully custom nutrition breakdown.

Subway Nutrition Facts at a Glance

Subway 6-inch subs range from around 310 calories (Veggie Delite) to over 570 calories (Steak Philly). The popular B.M.T. 6-inch has 480 calories with 24g protein. For the highest protein-per-calorie ratio, the Grilled Chicken Protein Bowl stands out at ~290 calories and 46g protein.

Wraps are the most calorie-dense format — expect 540–850 calories — because the flour wrap itself adds over 300 calories. Salads and protein bowls skip the bread entirely, keeping carbs low while preserving the full protein serving.

Lowest Calorie Subway Options

Subway Fresh Fit Menu

Subway's Fresh Fit menu highlights six subs that meet specific nutritional guidelines — each under 400 calories with balanced macros. Top Fresh Fit choices include the Grilled Chicken & Smashed Avocado (470 cal, 35g protein) and the Rotisserie-Style Chicken (350 cal, 26g protein). These are among the best options for fitness goals that require controlled calories with solid protein.