Subway calories: best orders by goal (high-protein, low-cal, keto, vegan)

Subway calories: the best order for every goal

At Subway you build the meal, so you control the macros. A 6-inch sub ranges from a 320-calorie Veggie Delite to a 31g-protein Grilled Chicken (510 cal), per Subway's official 2026 data. Bread choice and sauces swing the numbers most; ordering it as a salad with no bread is the simplest low-carb lever.

The best Subway order for every goal

Every figure is calculated from Subway’s own published nutrition. Portions and recipes change, so confirm against the live Subway nutrition calculator before you order.

The best Subway order for every goal, with calories and protein
Goal	Order	Kcal	Protein
Most protein	Most protein 6-inch Grilled Chicken Most protein of any standard 6-inch sub. A footlong doubles it.	510	31g
Low calorie	Low calorie 6-inch Veggie Delite A full sub with bread under 320 calories.	320	17g
Keto	Keto Grilled Chicken Salad (no bread) About 12g carbs. Ordering any sub as a salad is the main carb lever; skip the sweet sauces.	~440	~26g
Vegetarian	Vegetarian 6-inch Veggie Delite (vegan with no cheese or mayo) The Veggie Patty sub is vegetarian but higher carb (58g).	320	17g
Under 400 cal	Under 400 cal Ham & Turkey Stacker (Fresh Fit) 20g protein under 300 cal. Standard turkey (480) and chicken (510) subs exceed 400.	290	20g

Subway nutrition by item

The published numbers behind every order above, so you can build your own.

Subway nutrition by item
Item	Kcal	Protein	Carbs
6-inch Grilled Chickenhighest-protein sub	510	31g	43g
6-inch Steak Philly	510	28g	43g
6-inch Tuna	570	27g	42g
6-inch B.M.T. (Italian)	610	27g	44g
6-inch Oven-Roasted Turkey	480	26g	42g
6-inch Veggie Patty	470	19g	58g
6-inch Veggie Delitelowest-cal sub	320	17g	41g
Turkey, as a salad (no bread)no-bread carb lever	410	21g	11g
Tuna, as a salad (no bread)	410	22g	10g
Veggie Delite, as a salad (no bread)lowest-cal item	150	10g	10g
Bread: Artisan Italian (6-inch)	210	8g	39g
Bread: Hearty Multigrain (6-inch)3g fiber, lowest-carb bread	200	9g	36g
Protein: Grilled Chicken (portion)best protein/cal	80	16g	1g
Protein: Rotisserie-Style Chicken (portion)	90	15g	0g
Protein: Oven-Roasted Turkey (portion)leanest meat	60	11g	0g

What Subway publishes

The most reliable answer to “how many calories is this?” comes from Subway’s own nutrition data. Chains revise recipes and portions, so every figure on this page is anchored to the chain’s current publication, with a direct link so you can check before you order.

Subway publishes a full US Nutrition Information document, updated quarterly, with calories, protein, carbs, fat, sodium, and fiber for every sub, salad, bread, protein, sauce, and veggie.
Footlong values are double the 6-inch; individual proteins, breads, and toppings are listed a la carte so any custom build can be calculated.
Separate official allergy and ingredient guides cover the 9 major allergens plus gluten and wheat.
Values reflect a standard build and may vary by season, supplier, region, and assembly.

Subway nutrition calculator

Ordering somewhere without these numbers

This page is the worked-out version for Subway: the numbers are theirs and the math is done. Most restaurants don’t publish anything like it. That is where Forkiee comes in: point your camera at the menu and it checks every dish against your goals and allergies, then tells you what to order, with the calories and macros as estimates.

Questions about Subway

How many calories are in a 6-inch turkey sub at Subway?

A 6-inch Oven-Roasted Turkey sub has 480 calories, 26g protein, and 42g carbs per Subway's official 2026 US data (standard build on Artisan Italian bread). Order it as a salad with no bread to drop to about 410 calories and just 11g carbs.

What is the highest-protein sub at Subway?

Among standard 6-inch subs, Grilled Chicken leads at 31g protein (510 calories), per Subway's official 2026 data. Steak Philly follows at 28g, and Tuna and Oven-Roasted Turkey hit 27g and 26g. A footlong doubles these values.

What is the best low-carb or keto order at Subway?

Order any sub as a salad with no bread: that is the main carb lever. A Grilled Chicken Salad runs about 440 calories, 26g protein, and only 12g carbs per Subway's 2026 figures. Skip teriyaki, honey-mustard, and BBQ sauces, which add sugar.

Is Subway good for weight loss?

It can be, because it is build-your-own. A 6-inch Veggie Delite is 320 calories and a Grilled Chicken sub is 510 with 31g protein, per official 2026 data. Watch sauces and cheese, pick lean meats and multigrain bread (or a salad), and load the free veggies.