Calories in a Subway Sub: Full Nutrition Breakdown

The Subway 6-Inch Turkey Breast Sub is one of the most popular sandwich choices for health-conscious fast food diners, coming in at approximately 270 calories on 9-Grain Wheat bread. Subway has long positioned itself as a lighter fast food option, and the Turkey Breast sub is a prime example with its low fat content and solid protein. Here is a full nutrition comparison of popular Subway 6-inch subs.

Calories by serving size:

All values above are based on standard recipes with 9-Grain Wheat bread, lettuce, tomatoes, onions, green peppers, and cucumbers without added sauces or cheese. Adding mayonnaise, oil, cheese, or other condiments can significantly increase the calorie count.

Frequently Asked Questions (FAQ)

How do 6-inch and Footlong Subway subs compare in calories?

A Footlong sub is essentially double the 6-inch version, so you can expect roughly twice the calories. A Footlong Turkey Breast sub comes to about 540 calories compared to 270 for the 6-inch. Ordering a 6-inch is the simplest way to keep your meal within a reasonable calorie range.

What is the lowest calorie sub at Subway?

The Veggie Delite is the lowest calorie sub at Subway, coming in at about 200 calories for a 6-inch on 9-Grain Wheat bread. It includes all the standard vegetable toppings without any meat or cheese, making it the lightest option on the menu.

How much does bread choice affect the calorie count?

Bread choice can swing your calorie count by about 20 to 60 calories. The Italian White bread has about 200 calories per 6-inch serving, while the Artisan Italian is similar. Wraps and flatbreads tend to be slightly higher at around 220 to 240 calories per serving.

How does Subway compare to other fast food in terms of calories?

Subway subs generally come in lower than burgers and fried chicken from other fast food chains. A 6-inch Turkey Breast at 270 calories is significantly lighter than a McDonald's Big Mac at 590 calories or a Wendy's Baconator at 950 calories. This makes Subway a viable option for those watching their calorie intake.

Are Subway subs actually healthy?

Subway subs can be a relatively healthy fast food choice if you make smart selections. Sticking with lean proteins like turkey or chicken, choosing whole grain bread, loading up on vegetables, and avoiding high-calorie sauces like mayonnaise and ranch keeps the calorie and fat content low. The main watch-out is sodium, as even a 6-inch Turkey Breast sub contains around 1,000 mg.