BeslySubway Nutrition: Calories & Macros for Every Menu Item (2026)
Last checked October 6, 2026
These numbers come from Subway's official nutrition information (Subway U.S. Nutrition Information (PDF, January 2026)), pulled on September 23, 2026 and last checked on October 6, 2026. 143 items are listed below with calories, protein, carbs and fat. Menus and recipes change, so check Subway directly if you have an allergy or need exact figures.
Subway's U.S. nutrition PDF is the January 2026 edition. All items below come from that source; nothing is estimated. Combos, catering, limited-time and seasonal items are generally not listed, and a row is left out when its figures could not be checked against the source.
Highest protein per calorie at Subway
Items of at least 100 calories, ranked by grams of protein per 100 calories (standard serving).
- Subway Club Bowl — Bowl (418 g): 410 calories, 44 g protein · 10.7 g protein per 100 calories
- Sweet Onion Teriyaki Chicken Bowl — Bowl (432 g): 470 calories, 42 g protein · 8.9 g protein per 100 calories
- Seasoned Steak & Fresh Avocado — 6-inch sub (290 g): 430 calories, 35 g protein · 8.1 g protein per 100 calories
- Roast Beef Bowl — Bowl (415 g): 610 calories, 48 g protein · 7.9 g protein per 100 calories
- Grilled Chicken & Fresh Avocado — 6-inch sub (304 g): 450 calories, 35 g protein · 7.8 g protein per 100 calories
Subway items under 500 calories
Items between 100 and 499 calories (standard serving), highest protein first.
- Subway Club Bowl — Bowl (418 g): 410 calories, 44 g protein
- Sweet Onion Teriyaki Chicken Bowl — Bowl (432 g): 470 calories, 42 g protein
- Seasoned Steak & Fresh Avocado — 6-inch sub (290 g): 430 calories, 35 g protein
- Grilled Chicken & Fresh Avocado — 6-inch sub (304 g): 450 calories, 35 g protein
- Seasoned Steak & Smashed Avocado — 6-inch sub (297 g): 460 calories, 35 g protein
Full Subway menu nutrition
| Item | Serving | Calories | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|---|
| Steak Philly | 6-inch sub (192 g) | 510 | 28 | 43 | 25 |
| Steak Philly | Footlong (384 g) | 1020 | 56 | 86 | 50 |
| Chipotle Philly | 6-inch sub (198 g) | 490 | 30 | 44 | 22 |
| Chipotle Philly | Footlong (396 g) | 980 | 60 | 88 | 44 |
| Cheesy Garlic Steak | 6-inch sub (199 g) | 510 | 26 | 49 | 23 |
| Cheesy Garlic Steak | Footlong (398 g) | 1020 | 52 | 98 | 46 |
| Grilled Chicken | 6-inch sub (247 g) | 510 | 31 | 43 | 24 |
| Grilled Chicken | Footlong (494 g) | 1020 | 62 | 86 | 48 |
| Chicken & Bacon Ranch | 6-inch sub (262 g) | 580 | 35 | 44 | 29 |
| Chicken & Bacon Ranch | Footlong (524 g) | 1160 | 70 | 88 | 58 |
| Spicy Nacho Chicken | 6-inch sub (203 g) | 440 | 24 | 49 | 17 |
| Spicy Nacho Chicken | Footlong (406 g) | 880 | 48 | 98 | 34 |
| Honey Mustard BBQ Chicken | 6-inch sub (273 g) | 510 | 30 | 53 | 20 |
| Honey Mustard BBQ Chicken | Footlong (546 g) | 1020 | 60 | 106 | 40 |
| Sweet Onion Teriyaki Chicken | 6-inch sub (256 g) | 430 | 29 | 55 | 11 |
| Sweet Onion Teriyaki Chicken | Footlong (512 g) | 860 | 58 | 110 | 22 |
| B.M.T. | 6-inch sub (240 g) | 610 | 27 | 44 | 36 |
| B.M.T. | Footlong (480 g) | 1220 | 54 | 88 | 72 |
| Spicy Italian | 6-inch sub (239 g) | 680 | 27 | 44 | 44 |
| Spicy Italian | Footlong (478 g) | 1360 | 54 | 88 | 88 |
| 5 Meat Italian | 6-inch sub (303 g) | 680 | 40 | 46 | 37 |
| 5 Meat Italian | Footlong (606 g) | 1360 | 80 | 92 | 74 |
| Meatball Marinara | 6-inch sub (239 g) | 570 | 27 | 53 | 28 |
| Meatball Marinara | Footlong (478 g) | 1140 | 54 | 106 | 56 |
| Meatball Pepperoni | 6-inch sub (268 g) | 690 | 33 | 56 | 38 |
| Meatball Pepperoni | Footlong (536 g) | 1380 | 66 | 112 | 76 |
| Oven-Roasted Turkey | 6-inch sub (233 g) | 480 | 26 | 42 | 23 |
| Oven-Roasted Turkey | Footlong (466 g) | 960 | 52 | 84 | 46 |
| Black Forest Ham | 6-inch sub (233 g) | 490 | 25 | 44 | 23 |
| Black Forest Ham | Footlong (466 g) | 980 | 50 | 88 | 46 |
| Roast Beef | 6-inch sub (247 g) | 500 | 31 | 44 | 23 |
| Roast Beef | Footlong (494 g) | 1000 | 62 | 88 | 46 |
| Cold Cut Combo | 6-inch sub (240 g) | 530 | 25 | 43 | 29 |
| Cold Cut Combo | Footlong (480 g) | 1060 | 50 | 86 | 58 |
| Tuna | 6-inch sub (236 g) | 570 | 27 | 42 | 33 |
| Tuna | Footlong (472 g) | 1140 | 54 | 84 | 66 |
| Veggie Delite | 6-inch sub (191 g) | 320 | 17 | 41 | 10 |
| Veggie Delite | Footlong (382 g) | 640 | 34 | 82 | 20 |
| All American Club | 6-inch sub (242 g) | 540 | 27 | 45 | 28 |
| All American Club | Footlong (484 g) | 1080 | 54 | 90 | 56 |
| Subway Club | 6-inch sub (263 g) | 500 | 31 | 43 | 24 |
| Subway Club | Footlong (526 g) | 1000 | 62 | 86 | 48 |
| Big Hot Pastrami | 6-inch sub (232 g) | 550 | 30 | 44 | 30 |
| Big Hot Pastrami | Footlong (464 g) | 1100 | 60 | 88 | 60 |
| B.L.T. | 6-inch sub (171 g) | 480 | 18 | 42 | 26 |
| B.L.T. | Footlong (342 g) | 960 | 36 | 84 | 52 |
| Buffalo Chicken | 6-inch sub (288 g) | 510 | 31 | 55 | 19 |
| Buffalo Chicken | Footlong (576 g) | 1020 | 62 | 110 | 38 |
| Oven-Roasted Turkey & Ham | 6-inch sub (233 g) | 480 | 27 | 41 | 23 |
| Oven-Roasted Turkey & Ham | Footlong (466 g) | 960 | 54 | 82 | 46 |
| Pizza Sub | 6-inch sub (177 g) | 490 | 22 | 45 | 25 |
| Pizza Sub | Footlong (354 g) | 980 | 44 | 90 | 50 |
| Veggie Patty | 6-inch sub (263 g) | 470 | 19 | 58 | 19 |
| Veggie Patty | Footlong (526 g) | 940 | 38 | 116 | 38 |
| Grilled Chicken & Smashed Avocado | 6-inch sub (311 g) | 470 | 35 | 44 | 19 |
| Grilled Chicken & Smashed Avocado | Footlong (622 g) | 940 | 70 | 88 | 38 |
| Grilled Chicken & Fresh Avocado | 6-inch sub (304 g) | 450 | 35 | 44 | 16 |
| Grilled Chicken & Fresh Avocado | Footlong (608 g) | 900 | 70 | 88 | 32 |
| Ham & Turkey Stacker | 6-inch sub (226 g) | 290 | 20 | 42 | 5 |
| Ham & Turkey Stacker | Footlong (452 g) | 580 | 40 | 84 | 10 |
| Turkey & Ranch Delite | 6-inch sub (254 g) | 380 | 26 | 41 | 13 |
| Turkey & Ranch Delite | Footlong (508 g) | 760 | 52 | 82 | 26 |
| Seasoned Steak & Smashed Avocado | 6-inch sub (297 g) | 460 | 35 | 45 | 16 |
| Seasoned Steak & Smashed Avocado | Footlong (594 g) | 920 | 70 | 90 | 32 |
| Seasoned Steak & Fresh Avocado | 6-inch sub (290 g) | 430 | 35 | 45 | 14 |
| Seasoned Steak & Fresh Avocado | Footlong (580 g) | 860 | 70 | 90 | 28 |
| Kids' Veggie Delite | Mini sub (108 g) | 140 | 6 | 27 | 2 |
| Kids' Black Forest Ham | Mini sub (137 g) | 180 | 11 | 28 | 3 |
| Kids' Oven Roasted Turkey | Mini sub (137 g) | 170 | 12 | 27 | 3 |
| Steak Philly Wrap | Wrap (295 g) | 710 | 46 | 56 | 35 |
| Chipotle Philly Wrap | Wrap (300 g) | 700 | 47 | 56 | 32 |
| Cheesy Garlic Steak Wrap | Wrap (302 g) | 710 | 43 | 62 | 33 |
| Grilled Chicken Wrap | Wrap (349 g) | 680 | 48 | 55 | 31 |
| Chicken & Bacon Ranch Wrap | Wrap (367 g) | 830 | 56 | 56 | 42 |
| Spicy Nacho Chicken Wrap | Wrap (294 g) | 610 | 40 | 59 | 24 |
| Honey Mustard BBQ Chicken Wrap | Wrap (363 g) | 680 | 46 | 63 | 27 |
| Sweet Onion Teriyaki Chicken Wrap | Wrap (360 g) | 620 | 45 | 76 | 16 |
| Spicy Italian Wrap | Wrap (318 g) | 1010 | 39 | 57 | 69 |
| 5 Meat Italian Wrap | Wrap (450 g) | 1000 | 66 | 60 | 56 |
| Meatball Marinara Wrap | Wrap (397 g) | 890 | 40 | 76 | 49 |
| Meatball Pepperoni Wrap | Wrap (433 g) | 1050 | 47 | 77 | 63 |
| Oven-Roasted Turkey Wrap | Wrap (309 g) | 610 | 38 | 53 | 27 |
| Black Forest Ham Wrap | Wrap (309 g) | 630 | 36 | 57 | 28 |
| Roast Beef Wrap | Wrap (337 g) | 660 | 48 | 57 | 27 |
| Cold Cut Combo Wrap | Wrap (323 g) | 720 | 35 | 54 | 40 |
| Tuna Wrap | Wrap (330 g) | 900 | 41 | 52 | 59 |
| Veggie Delite Wrap | Wrap (210 g) | 400 | 17 | 53 | 13 |
| All American Club Wrap | Wrap (333 g) | 760 | 44 | 57 | 39 |
| Subway Club Wrap | Wrap (374 g) | 690 | 48 | 58 | 30 |
| Big Hot Pastrami Wrap | Wrap (365 g) | 890 | 49 | 56 | 54 |
| B.L.T. Wrap | Wrap (220 g) | 710 | 30 | 53 | 42 |
| Turkey & Ham Wrap | Wrap (309 g) | 620 | 37 | 55 | 28 |
| Pizza Sub Wrap | Wrap (232 g) | 730 | 30 | 56 | 42 |
| Veggie Patty Wrap | Wrap (367 g) | 720 | 25 | 87 | 30 |
| Baja Chicken Pocket | Pocket (184 g) | 330 | 24 | 30 | 13 |
| Italian Trio Pocket | Pocket (192 g) | 480 | 22 | 32 | 29 |
| Peppercorn Ranch Chicken Pocket | Pocket (190 g) | 330 | 24 | 30 | 13 |
| Turkey & Ham Pocket | Pocket (193 g) | 320 | 21 | 32 | 11 |
| Steak Philly Salad | Salad (409 g) | 450 | 24 | 13 | 35 |
| Chipotle Philly Salad | Salad (415 g) | 400 | 25 | 15 | 28 |
| Cheesy Garlic Steak Salad | Salad (434 g) | 460 | 23 | 21 | 32 |
| Grilled Chicken Salad | Salad (415 g) | 440 | 26 | 12 | 34 |
| Chicken & Bacon Ranch Salad | Salad (430 g) | 490 | 30 | 14 | 36 |
| Spicy Nacho Chicken Salad | Salad (420 g) | 320 | 20 | 20 | 19 |
| Honey Mustard BBQ Chicken Salad | Salad (454 g) | 420 | 25 | 31 | 24 |
| Sweet Onion Teriyaki Chicken Salad | Salad (423 g) | 300 | 23 | 33 | 10 |
| B.M.T. Salad | Salad (407 g) | 540 | 22 | 13 | 46 |
| Spicy Italian Salad | Salad (407 g) | 610 | 22 | 13 | 54 |
| 5 Meat Italian Salad | Salad (471 g) | 610 | 35 | 14 | 47 |
| Meatball Marinara with MVP Parmesan Vinaigrette Salad | Salad (484 g) | 530 | 23 | 25 | 39 |
| Meatball Pepperoni with MVP Parmesan Vinaigrette Salad | Salad (502 g) | 610 | 26 | 26 | 47 |
| Oven-Roasted Turkey Salad | Salad (400 g) | 410 | 21 | 11 | 33 |
| Black Forest Ham Salad | Salad (400 g) | 420 | 20 | 13 | 33 |
| Roast Beef Salad | Salad (415 g) | 440 | 26 | 13 | 33 |
| Cold Cut Combo Salad | Salad (408 g) | 470 | 20 | 11 | 39 |
| Tuna Salad | Salad (390 g) | 410 | 22 | 10 | 32 |
| Veggie Delite Salad | Salad (316 g) | 150 | 10 | 10 | 9 |
| All American Club Salad | Salad (410 g) | 480 | 22 | 13 | 39 |
| Subway Club Salad | Salad (430 g) | 440 | 24 | 14 | 34 |
| Big Hot Pastrami Salad | Salad (463 g) | 410 | 26 | 15 | 30 |
| B.L.T. Salad | Salad (345 g) | 420 | 13 | 11 | 36 |
| Turkey & Ham Salad | Salad (400 g) | 420 | 21 | 12 | 33 |
| Pizza Sub Salad | Salad (380 g) | 330 | 17 | 15 | 24 |
| Veggie Patty Salad | Salad (395 g) | 300 | 13 | 28 | 17 |
| Steak Philly Bowl | Bowl (403 g) | 630 | 43 | 14 | 46 |
| Chipotle Philly Bowl | Bowl (415 g) | 600 | 46 | 16 | 41 |
| Cheesy Garlic Steak Bowl | Bowl (417 g) | 630 | 39 | 27 | 42 |
| Grilled Chicken Bowl | Bowl (415 g) | 620 | 48 | 12 | 44 |
| Chicken & Bacon Ranch Bowl | Bowl (445 g) | 760 | 55 | 14 | 55 |
| Spicy Nacho Chicken Bowl | Bowl (425 g) | 510 | 35 | 26 | 30 |
| Honey Mustard BBQ Chicken Bowl | Bowl (466 g) | 620 | 45 | 31 | 36 |
| Sweet Onion Teriyaki Chicken Bowl | Bowl (432 g) | 470 | 42 | 41 | 18 |
| B.M.T. Bowl | Bowl (401 g) | 820 | 40 | 14 | 68 |
| Spicy Italian Bowl | Bowl (396 g) | 960 | 39 | 14 | 84 |
| 5 Meat Italian Bowl | Bowl (528 g) | 960 | 66 | 17 | 70 |
| Meatball Marinara with MVP Parmesan Vinaigrette Bowl | Bowl (553 g) | 880 | 42 | 37 | 65 |
| Meatball Pepperoni with MVP Parmesan Vinaigrette Bowl | Bowl (589 g) | 1040 | 48 | 38 | 79 |
| Oven-Roasted Turkey Bowl | Bowl (386 g) | 560 | 38 | 10 | 42 |
| Black Forest Ham Bowl | Bowl (386 g) | 580 | 36 | 14 | 43 |
| Roast Beef Bowl | Bowl (415 g) | 610 | 48 | 14 | 42 |
| Cold Cut Combo Bowl | Bowl (401 g) | 670 | 35 | 11 | 55 |
| Tuna Bowl | Bowl (394 g) | 750 | 41 | 9 | 62 |
| All American Club Bowl | Bowl (405 g) | 690 | 40 | 15 | 53 |
| Subway Club Bowl | Bowl (418 g) | 410 | 44 | 16 | 21 |
| Big Hot Pastrami Bowl | Bowl (512 g) | 740 | 46 | 17 | 57 |
| B.L.T. Bowl | Bowl (276 g) | 560 | 22 | 10 | 49 |
| Turkey & Ham Bowl | Bowl (386 g) | 570 | 37 | 12 | 42 |
| Pizza Sub Bowl | Bowl (372 g) | 600 | 31 | 18 | 46 |
| Veggie Patty Bowl | Bowl (404 g) | 540 | 22 | 44 | 33 |
| Bacon, Egg & Cheese | 6-inch sub (193 g) | 550 | 26 | 43 | 30 |
| Bacon, Egg & Cheese | Footlong (386 g) | 1100 | 52 | 86 | 60 |
| Black Forest Ham, Egg & Cheese | 6-inch sub (207 g) | 500 | 26 | 43 | 25 |
| Black Forest Ham, Egg & Cheese | Footlong (414 g) | 1000 | 52 | 86 | 50 |
| Egg & Cheese | 6-inch sub (178 g) | 470 | 21 | 42 | 24 |
| Egg & Cheese | Footlong (356 g) | 940 | 42 | 84 | 48 |
| Steak, Egg & Cheese | 6-inch sub (221 g) | 540 | 31 | 43 | 26 |
| Steak, Egg & Cheese | Footlong (442 g) | 1080 | 62 | 86 | 52 |
| Bacon, Egg & Cheese Wrap | Wrap (325 g) | 900 | 42 | 57 | 56 |
| Black Forest Ham, Egg & Cheese Wrap | Wrap (351 g) | 810 | 42 | 58 | 46 |
| Egg & Cheese Wrap | Wrap (295 g) | 740 | 32 | 55 | 44 |
| Steak, Egg & Cheese Wrap | Wrap (366 g) | 860 | 48 | 57 | 48 |
| Cheese Pizza | Pizza (293 g) | 700 | 29 | 95 | 22 |
| Bacon Pizza | Pizza (308 g) | 780 | 34 | 96 | 28 |
| Meatball Pizza | Pizza (330 g) | 810 | 35 | 98 | 31 |
| Pepperoni Pizza | Pizza (311 g) | 780 | 33 | 96 | 29 |
| Ham & Jack Slider | Slider (71 g) | 160 | 10 | 21 | 4 |
| Italian Spice Slider | Slider (72 g) | 250 | 9 | 21 | 15 |
| Little Cheesesteak Slider | Slider (71 g) | 180 | 8 | 21 | 7 |
| Turkey Slider | Slider (88 g) | 230 | 12 | 20 | 12 |
| Chocolate Chip Cookie | Cookie (45 g) | 210 | 2 | 30 | 10 |
| Double Chocolate Cookie | Cookie (45 g) | 210 | 2 | 29 | 9 |
| Oatmeal Raisin Cookie | Cookie (45 g) | 200 | 3 | 30 | 8 |
| Naturally Flavored Raspberry Cheesecake Cookie | Cookie (45 g) | 210 | 2 | 29 | 9 |
| White Chip Macadamia Nut Cookie | Cookie (45 g) | 210 | 2 | 28 | 10 |
| Footlong Chocolate Chip Cookie | Footlong cookie (285 g) | 1330 | 14 | 181 | 61 |
| Applesauce | Cup (90 g) | 70 | 0 | 16 | 0 |
| Hash Browns | Order (108 g) | 190 | 3 | 24 | 9 |
| Broccoli Cheddar Soup | Bowl (8 oz) (227 g) | 200 | 9 | 16 | 13 |
| Chicken Noodle Soup | Bowl (8 oz) (227 g) | 70 | 7 | 6 | 3 |
| Loaded Baked Potato with Bacon Soup | Bowl (8 oz) (227 g) | 200 | 9 | 17 | 14 |
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Besly is not affiliated with, endorsed by or sponsored by Subway. Subway is a trademark of its owner. Nutrition values are taken from the chain's published information as of the date above and are not medical advice.
Frequently asked questions
How many calories are in a 6-inch B.M.T. at Subway?
The listed serving of B.M.T. (serving: 6-inch sub (240 g)) has 610 calories, 27 g protein, 44 g carbs and 36 g fat.
How many calories are in a 6-inch Meatball Marinara at Subway?
The listed serving of Meatball Marinara (serving: 6-inch sub (239 g)) has 570 calories, 27 g protein, 53 g carbs and 28 g fat.
How many calories are in a 6-inch Turkey & Ranch Delite at Subway?
The listed serving of Turkey & Ranch Delite (serving: 6-inch sub (254 g)) has 380 calories, 26 g protein, 41 g carbs and 13 g fat.
Which Subway item has the most protein?
Among the items listed, the 5 Meat Italian Bowl has the most protein per standard serving at 66 g, with 960 calories.