Subway Nutrition Menu – Complete Calorie, Macro & Allergen Guide

Eating at Subway can be healthy, filling, and flexible — but only when you know what you’re ordering. The Subway Nutrition Menu 2026 helps you compare calories, protein, fat, carbs, sugar, breads, sauces, salads, wraps, cookies, and allergens before building your meal.

Whether your goal is weight loss, high protein, low calorie, low carb, or simply choosing a fresher fast-food option, this guide breaks everything down in simple words.

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What Is the Subway Nutrition Menu?

The Subway nutrition menu is a full nutrition guide that shows how many calories, grams of fat, carbs, sugar, and protein are in Subway menu items.

It usually includes:

• 6-inch sandwiches
• Footlong subs
• Salads and bowls
• Wraps
• Breakfast sandwiches
• Breads
• Sauces
• Vegetables
• Cookies
• Allergen details

This information helps you order smarter instead of guessing.

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Subway 6-Inch Sandwich Nutrition 2026

Most Subway nutrition values are based on a 6-inch sandwich with wheat bread, standard vegetables, and American cheese. If you order a footlong, you can usually double the calories and macros.

Subway 6-Inch Sandwich	Calories	Fat	Carbs	Sugar	Protein
Sliced Chicken	300	6.3g	41g	5g	20g
Chicken Teriyaki	362	7.3g	46g	11g	27g
Chicken Strips	324	7.1g	39g	5g	25g
Roasted Chicken Breast	331	8g	41g	6g	23g
Ham	317	7.3g	44g	6g	19g
Italian Meatballs	383	11.7g	47g	8g	20g
Roast Beef	346	7.1g	40g	6g	21g
Taco Beef	320	8.9g	42g	6g	17g
Italian B.M.T.	409	16.7g	42g	5g	22g
Subway Club	325	7.1g	41g	6g	21g
Tuna	507	29.1g	39g	5g	22g
Veggie Delight	250	5.7g	39g	5g	10g
Falafel	425	13.2g	58g	9g	16g
Spicy Chicken Strips	369	7.1g	48g	12g	28g

Best high-protein pick: Spicy Chicken Strips with 28g protein.
Lowest-calorie sandwich: Veggie Delight with around 250 calories.
Highest-calorie sandwich: Tuna with around 507 calories, mostly because of the mayo-based tuna mix.

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Subway Salad & Bowl Nutrition

Subway salads are a smart option if you want fewer carbs. Choosing a salad instead of bread can remove about 195 calories and 35g carbs from your meal.

Subway Salad / Bowl	Calories	Fat	Carbs	Sugar	Protein
Veggie Delight Salad	93	4.5g	10g	5g	5g
Sliced Chicken Salad	143	5.1g	12g	5g	14g
Ham Salad	159	6.2g	15g	5g	13g
Roast Beef Salad	189	5.9g	11g	6g	16g
Chicken Strips Salad	167	5.9g	10g	5g	20g
Chicken Teriyaki Salad	205	6.2g	17g	11g	22g
Italian B.M.T. Salad	252	15.5g	13g	5g	17g
Tuna Salad	350	28g	10g	5g	16g
Chicken Strip Energy Bowl	276	12.9g	21g	14g	21g
Falafel Energy Bowl	404	23.9g	33g	12g	13g

For a low-carb meal, choose a salad with grilled chicken, extra vegetables, and a lighter sauce.

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Subway Breakfast Nutrition

Subway breakfast items are usually smaller than regular subs but still provide a decent amount of protein.

Breakfast Item	Calories	Fat	Carbs	Protein
Egg & Cheese	276	7.6g	37g	15g
Ham & Egg	309	8.4g	39g	19g
Bacon & Egg	324	11.2g	37g	18g
Steak, Egg & Cheese	341	10.8g	39g	20g

Best breakfast for protein: Steak, Egg & Cheese.
Lowest-calorie breakfast: Egg & Cheese.

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Subway Bread Calories

Bread can change your meal quickly because it adds most of the carbs.

Subway Bread	Calories	Fat	Carbs	Sugar	Protein
White Bread	195	2.5g	35g	3g	7g
Wheat Bread	195	2.1g	35g	3g	8g
Honey Oat	210	2.3g	38g	4g	8g
Parmesan Oregano	206	2.7g	37g	3g	8g
Spinach Wrap	196	5.4g	32g	2g	5g

For fewer calories, White and Wheat are the lightest choices. For lower carbs, the Spinach Wrap is slightly better.

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Subway Sauce Calories

Sauces can turn a healthy sub into a high-calorie meal. A small serving of mayo can add around 100 calories.

Subway Sauce	Calories	Fat	Carbs	Sugar
Red Wine Vinegar	0.3	0g	0.1g	0g
Yellow Mustard	9	0.6g	1g	0g
Marinara	10	0.2g	2g	1g
Italian Dressing	14.8	0g	3.6g	3.3g
Honey Mustard	21	0.1g	5g	4g
Sweet Onion	33	0.1g	8g	7g
Chipotle Southwest	66	6.7g	1g	1g
Olive Oil	44	4.9g	0g	0g
Mayonnaise	100	11g	0g	0g

Lowest-calorie sauces: Red Wine Vinegar, Yellow Mustard, Marinara.
Highest-calorie sauce: Mayonnaise.

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Subway Vegetables Nutrition

Subway vegetables are very low in calories, so adding extra veggies is one of the easiest ways to make your meal more filling.

Vegetable	Calories	Carbs
Lettuce	3	0.4g
Tomato	6	1g
Cucumber	2	1g
Onion	3	1g
Green Pepper	1	0.3g
Pickles	1	0.2g
Olives	4	0.2g
Jalapeños	2	0.2g

Extra vegetables add volume, crunch, fiber, and freshness without adding many calories.

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Subway Cookies Calories

Cookies are tasty but calorie-dense, so they can quickly increase your meal total.

Subway Cookie	Calories	Fat	Carbs	Sugar
Oatmeal Raisin	187	7.6g	28g	11g
Double Chocolate Chip	200	8.9g	28g	19g
White Chocolate Macadamia Nut	217	10.8g	28g	18g
Chocolate Chip	220	10.4g	30g	18g

If you are watching calories, skip the cookie or share it.

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Subway Allergen Information

Subway items may contain or come into contact with allergens such as:

• Gluten
• Wheat
• Soy
• Egg
• Milk
• Fish
• Shellfish
• Sesame
• Peanuts
• Tree nuts

Common allergen notes:

Item	Possible Allergens
Tuna	Fish
Egg Mayo	Egg
Shrimp Items	Crustaceans
Subway Breads	Gluten, wheat, soy
Spinach Wrap	Gluten, sesame, soy
Cookies	Egg, gluten, possible nuts
Taco Beef Energy Bowl	Egg, soy
Falafel Energy Bowl	Egg, possible cross-contact

Always check the official Subway allergen guide before ordering, especially if you have a serious allergy.

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Best Low-Calorie Subway Orders

Here are smarter Subway combinations:

Goal	Best Order
Lowest calorie	Veggie Delight 6-inch
High protein	Spicy Chicken Strips
Low carb	Chicken salad bowl
Low fat	Sliced Chicken or Ham
More filling	Add extra vegetables
Avoid hidden calories	Choose mustard or vinegar

Read More:

Beauty and Essex New York Menu With Prices

P.F. Chang’s Menu With Prices And Calories

Subway Catering Menu

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FAQs About Subway Nutrition Menu 2026

1. Which Subway sandwich has the most protein?

The Spicy Chicken Strips sandwich has one of the highest protein counts, with around 28g protein per 6-inch serving.

2. What is the lowest-calorie Subway sandwich?

The Veggie Delight is one of the lowest-calorie options at around 250 calories.

3. Which Subway sandwich has the most calories?

The Tuna sandwich is one of the highest-calorie Subway sandwiches at around 507 calories per 6-inch serving.

4. Are Subway salads healthier than sandwiches?

Subway salads can be healthier if you want fewer carbs and fewer calories because they remove the bread.

5. Which Subway sauce is lowest in calories?

Red Wine Vinegar, Yellow Mustard, and Marinara are among the lightest sauce choices.

6. Does Subway have gluten-free options?

Most Subway breads contain gluten. Salad bowls may be better for avoiding bread, but cross-contact is still possible.

7. Is Subway good for weight loss?

Yes, Subway can fit a weight-loss diet if you choose lean protein, lots of vegetables, lighter sauces, and avoid high-calorie extras.

8. What is the healthiest Subway bread?

Wheat bread is a popular balanced choice because it has similar calories to white bread but slightly more protein.

9. Are Subway cookies high in calories?

Yes. Most Subway cookies range from about 187 to 220 calories each.

10. How can I make my Subway order healthier?

Choose a 6-inch sub or salad, add extra vegetables, pick lean protein, and use light sauces like mustard or vinegar.