Subway Nutrition Calculator | Build, Customize & Track Your Meal Nutrition
The Subway Nutrition Calculator helps you customize any sandwich, salad, wrap, or protein bowl and get a complete nutrition breakdown in seconds.
Whether you’re counting calories, tracking macros, or comparing ingredients, this tool gives you clear and accurate data for every Subway combination.
Simply choose your menu item, adjust your bread, protein, veggies, cheese, and sauces, and get real-time nutrition facts including:
- Calories
- Carbs
- Protein
- Fat
- Fiber
- Sugar
- Sodium
- Vitamins & minerals (where available)
Perfect for healthy meal planning, weight management, or making smarter Subway choices.
How the Subway Nutrition Calculator Works
This calculator reflects Subway’s real customization flow, making it simple to create your perfect order.
Step 1: Select Your Menu Category
Choose from:
- Sandwiches
- Protein Bowls
- Wraps
- Salads
- Fresh Melts
Step 2: Pick Your Base
Select the bread or wrap (Italian, Wheat, Multigrain, Spinach Wrap, etc.), or choose a salad base.
Step 3: Choose Your Protein
Options include:
- Turkey Breast
- Chicken Teriyaki
- Steak & Cheese
- Roasted Chicken
- Tuna
- Meatball Marinara
- Black Forest Ham
- Veggie Patty
- Veggie Delight
Step 4: Add Veggies, Cheese & Sauces
Customize your build just like in-store:
- Lettuce, onions, tomatoes, spinach, cucumbers, pickles, jalapeños
- Cheddar, American, Swiss, Pepper Jack
- Sauces: chipotle, mayo, oil, vinaigrette, sweet onion, ranch, mustard, etc.
Step 5: View Your Nutrition Facts
Instantly see the full nutrient breakdown, plus a macro ratio chart to match your fitness or diet goals.
Example of Use
Subway Meal Builder Selections Close-Up
This shot shows exactly what I clicked: 6″ Hearty Multigrain Bread, Tuna as protein, Pepper Jack Cheese, Mayonnaise as the sauce, and a medium Coca-Cola the panels for veggies, extras, sides, and desserts are still collapsed because I was testing how light I could go calorie-wise before the nutrition summary yelled at me for having basically no protein.
Subway Dietary Filters Dropdown
I opened the dietary filters in the Subway Nutrition Calculator to quickly narrow down options. I was curious what would show up if I toggled Vegan, Vegetarian, Gluten-Free, Low Sodium, or High Protein, so I could instantly see only the ingredients that fit my mood or goals without scrolling through everything.
Subway 300-Calorie Light Meal Summary
After picking just a few items (basically a 6″ Hearty Multigrain with tuna, Pepper Jack, mayo, and a medium Coke), the calculator showed me this super-low 300-calorie total with only 3g protein, 41g carbs, 14g fat, and a pie chart that’s almost all carbs and fat the summary made me laugh because I realized I’d accidentally built the world’s saddest “sub” and immediately knew I needed to pile on veggies or double the tuna to make it a real meal.
Features of the Subway Nutrition Calculator
This tool is designed to simplify your decision-making and provide accurate guidance for every diet type.
Complete Subway Menu Coverage
Explore nutrition for:
- Classic 6-inch & Footlong sandwiches
- Signature wraps
- Fresh bowls
- Subway salads
- Melts & protein bowls
- Limited-time items
Fully Customizable
Every ingredient counts:
- Bread
- Cheese
- Veggies
- Sauces
- Double meat
- Extra cheese
- Add-ons
The calculator updates totals instantly.
Macro Breakdown Included
See clear values for:
- Protein
- Fat
- Carbs
Ideal for keto, high-protein diets, weight loss, or balanced meal planning.
Compare Different Builds
Quickly compare:
- 6-inch vs Footlong
- Chicken vs Turkey
- Light sauces vs high-calorie sauces
- Salad vs Sandwich versions
Suitable for All Goals
Great for:
- Calorie deficit
- Bodybuilding
- High-fiber diets
- Low-sodium meals
- Diabetes-friendly planning
- Healthy eating
Popular Subway Nutrition Examples
Here are examples you can recreate with the calculator:
Turkey Breast 6-Inch on Wheat
- Calories: ~260
- Protein: 18g
- Carbs: 34g
- Fat: 4g
- Sodium: Moderate
A lean, clean option perfect for daily meals.
Chicken Teriyaki Wrap
- Calories: ~530
- Protein: 36g
- Carbs: 55g
- Fat: 15g
Sweet, flavorful, higher in calories due to the wrap.
Steak & Cheese Protein Bowl
- Calories: ~400
- Protein: 35–40g
- Carbs: Low
- Fat: Moderate
Ideal for low-carb or high-protein diets.
Footlong Italian B.M.T.
- Calories: ~820
- Protein: 40g
- Carbs: 90g
- Fat: 35g
A large, filling option is good to check sauce amounts if watching calories.
Healthy Tips for Ordering at Subway
Use these strategies to make better choices every time:
Choose whole wheat or multigrain bread
Higher in fiber and more nutrient-dense.
Load up on vegetables
They add volume and micronutrients without extra calories.
Be careful with sauces
Many Subway sauces are high in sugar or fat. Choose mustard, sweet onion (light), or vinaigrette for fewer calories.
Double protein for better macros
Adding extra turkey, chicken, or steak increases protein without too many carbs.
Try salads or bowls if you’re cutting carbs
A great alternative for keto, diabetics, or low-carb diets.
Compare before you order
Small changes like switching bread or choosing a lighter sauce can save 100–300 calories.
Frequently Asked Questions
Does the calculator include Subway’s full menu?
Yes, sandwiches, wraps, bowls, salads, melts, and limited-time items.
Are the nutrition values accurate?
Values are based on Subway’s official nutrition data and ingredient standards.
Can I calculate both 6-inch and Footlong?
Yes, portion size is included in all calculations.
Does it support custom ingredients?
Absolutely, you can add, remove, or modify any ingredient.
Can this help with dieting?
Yes, it shows calories, macros, and key nutrients to help you choose better meal options.
Conclusion
The Subway Nutrition Calculator is the easiest and most accurate way to explore nutrition for any Subway meal. Whether you’re ordering a simple turkey sandwich or building a custom double-protein bowl, this tool helps you understand every ingredient and make confident, goal-aligned choices.
Use it to compare builds, track calories, monitor macros, and find healthier options all within seconds.