Subway Nutrition & Calorie Calculator
Build your Subway sandwich, wrap, salad, or protein bowl and see real-time calories, macros, sodium, and allergen info. Fully customizable and mobile-friendly.
Healthy Choice Recommendation
- 6-inch Veggie Delite®230 cal
- 9-Grain Wheat Bread180 cal
- All Veggies25 cal
- Sweet Onion Sauce40 cal
Start Now — Free Subway Calorie Calculator. Pick your items, customize toppings, and get nutrition totals instantly.
Build Your Custom Subway Meal
Select Your Meal Type
Select Size
Why Use Our Subway Calorie Calculator?
Calculate calories in your Subway meal
Whether you’re counting macros or just curious, our Subway sandwich calorie calculator is built for you.
Count carbs, protein, and fat
Whether you’re counting macros or just curious, our Subway sandwich calorie calculator is built for you.
Analyze macro breakdown
Whether you’re counting macros or just curious, our Subway sandwich calorie calculator is built for you.
Customize bread, protein, cheese, veggies
Whether you’re counting macros or just curious, our Subway sandwich calorie calculator is built for you.
Size selector for 6-inch & Footlong
Whether you’re counting macros or just curious, our Subway sandwich calorie calculator is built for you.
Print & share results
Whether you’re counting macros or just curious, our Subway sandwich calorie calculator is built for you.
Complete Menu Coverage for Every Subway Option
Bread Options
Italian, multigrain, flatbread, wraps
Proteins
Turkey, chicken, tuna, veggie patty
Toppings
A variety of fresh vegetables
Sauces
From classic mustard to chipotle
Every selection updates your meal’s nutrition facts in real time, ensuring accuracy for every customization.
Build Your Subway Sandwich Online
Popular Subway Menu Categories
Low-Calorie Subway Options
- Discover sandwich and salad builds under ~500 calories
- Turkey breast & Veggie Delite are great starts
- Use wheat bread to boost fiber and satiety
- Wedge sides like soup or salad for balance
High-Protein Subway Meals
- Best for fitness: double meat or lean poultry
- Oven Roasted Chicken packs 19g per portion
- Pair with Super Veg mix to add volume
- Subway Club and steak builds for higher protein
Keto-Friendly Subway Options
- Go low-carb: salad bowls and wrap alternatives
- Favor lean proteins and cheeses
- Pick oil & vinegar over sugary sauces
- Create custom no-bread combinations
Advanced Nutrition Features
Allergen Information
- See allergen flags for each ingredient
- Identify eggs, milk, soy, wheat/gluten
- Navigate cross-contact considerations
- Clear visibility for safer choices
Sodium Tracking
- Spot high-sodium sauces and proteins
- Compare add-ons to reduce totals
- Find heart-healthy pairings
- Balance flavor and daily limits
Sugar Content Analysis
- Identify sauces with added sugars
- Swap toward lighter dressings
- Track dessert and drink impacts
- Build lower-sugar combinations
🥗🥪 Popular Subway Menu Categories
Low-Calorie Subway Options
- Discover sandwich/salad builds under ~500 calories
- Turkey Breast & Veggie Delite are great starts
- Use wheat bread to boost fiber and satiety
- 6-inch builds under ~320 calories are possible
High-Protein Subway Meals
- Best for fitness: double meat or lean poultry
- Oven Roasted Chicken packs 19g per portion
- Double Meat boosts protein to 40g+
- Subway Club and steak builds for higher protein
Keto-Friendly Subway Options
- Low-carb salad bowls or “no bread” builds
- Favor lean proteins and cheeses
- Choose oil & vinegar over sugary sauces
- Create custom wrap or bowl combinations
🧪🧂🍭 Advanced Nutrition Features
Allergen Information
- See allergen flags across ingredients
- Identify eggs, milk, soy, wheat/gluten
- Understand cross-contact considerations
- Clear visibility for safer choices
Sodium Tracking
- Spot high-sodium sauces and proteins
- Compare add-ons to reduce totals
- Find heart-healthy pairings
- Balance flavor and daily limits
Sugar Content Analysis
- Identify sauces with added sugars
- Swap toward lighter dressings
- Track dessert and drink impacts
- Build lower-sugar combinations
🏆📚📱 Why Our Calculator Stands Out
Real-Time Updates
As you customize, we update calories, macros, and key nutrients instantly for your chosen combination.
Comprehensive Database
Bread, proteins, toppings, sauces, sides—covering calories, macros, sodium, sugar, fiber, and more.
Mobile-Optimized Design
Fast and responsive layout for any device, with touch-friendly cards and controls.
📅🧾📈 Track Your Subway Journey
Daily Meal Planning
Plan your day with lighter or protein-focused builds and complementary sides or drinks.
Weekly Meal Prep
Compare builds through the week to stay consistent with calories and macros.
Progress Monitoring
Track how your Subway choices align to a calorie or macro goal over time.
⭐️🌿⏱️ Pro Tips for Healthier Subway Meals
Maximize Nutrition
- Load up on vegetables for volume and fiber
- Choose mustard instead of mayo
- Opt for lean proteins like turkey or chicken
- Pick wheat bread to increase fiber
Portion Control
- Use size selector to compare calories by size
- Split Footlongs or share sides
- Balance higher-fat sauces
- Choose single-slice cheese options
Meal Timing
- Go lighter earlier in the day
- Balance carbs and protein pre-/post-workout
- Limit sweet drinks with meals
- Pair veggies and protein for staying power
Start Now — Free Subway Calorie Calculator
Just pick your items, customize your toppings, and instantly get comprehensive nutrition information!
Whether you’re tracking Subway sandwich calories, Subway salad nutrition, or calculating your Subway macros, our calculator is the easiest way to get accurate results.
Transform your Subway experience from guesswork to precision with the most comprehensive Subway nutrition calculator available online. Build your perfect meal and take control of your nutrition journey.
Subway Nutrition Calculator FAQ
Get answers to common questions about our Subway Calorie Calculator and nutrition information.
Don’t see your question? View our complete FAQ or contact us for more information.