Subway Menu Calories & Nutrition Facts
Every value below comes from the nutrition database inside the TrackBiteX app, 23 Subway items with calories, protein, carbs and fat. The lightest item is Veggie Delite Protein Bowl at 170 calories; the heaviest is Steak Egg & Cheese Wrap at 680. 13 items come in at 400 calories or under.
🥗 Lowest-calorie picks
- Veggie Delite Protein Bowl, 170 cal
- Broccoli Cheddar Soup, 170 cal
- Raspberry Cheesecake Cookie, 200 cal
- Oatmeal Raisin Cookie, 200 cal
- Chocolate Chip Cookie, 210 cal
💪 Best protein per calorie
- Buffalo Chicken Protein Bowl, 32g protein / 430 cal
- Chicken Bacon Ranch Protein Bowl, 42g protein / 610 cal
- Steak & Cheese 6-inch, 26g protein / 380 cal
- Black Forest Ham 6-inch, 18g protein / 270 cal
- Sweet Onion Teriyaki Chicken 6-inch, 24g protein / 370 cal
Full nutrition table
Tap any column to sort. Values per listed serving.
| Item | Calories | Protein (g) | Carbs (g) | Fat (g) | Fiber (g) | Sodium (mg) | Sugar (g) |
|---|---|---|---|---|---|---|---|
| Titan Turkey 6-inch | 490 | 30 | 40 | 23 | 2 | 1310 | 5 |
| Garlic Roast Beef 6-inch | 500 | 32 | 41 | 22 | 3 | 1280 | 6 |
| Supreme Meats 6-inch | 570 | 28 | 43 | 32 | 2 | 1450 | 4 |
| Meatball Marinara 6-inch | 460 | 20 | 46 | 18 | 3 | 1200 | 7 |
| Oven Roasted Turkey 6-inch | 280 | 18 | 40 | 4.5 | 5 | 560 | 5 |
| Tuna 6-inch | 480 | 19 | 44 | 25 | 5 | 580 | 7 |
| Veggie Delite 6-inch | 230 | 8 | 44 | 2.5 | 5 | 280 | 6 |
| Sweet Onion Teriyaki Chicken 6-inch | 370 | 24 | 47 | 4.5 | 5 | 770 | 15 |
| Black Forest Ham 6-inch | 270 | 18 | 40 | 4 | 5 | 740 | 6 |
| Steak & Cheese 6-inch | 380 | 26 | 44 | 10 | 3 | 1190 | 5 |
| Buffalo Chicken Protein Bowl | 430 | 32 | 15 | 28 | 4 | 1250 | 2 |
| Chicken Bacon Ranch Protein Bowl | 610 | 42 | 12 | 44 | 2 | 1370 | 3 |
| Veggie Delite Protein Bowl | 170 | 7 | 13 | 9 | 3 | 280 | 5 |
| Italian BMT Salad | 240 | 14 | 7 | 17 | 3 | 1040 | 4 |
| Tuna Salad | 310 | 15 | 7 | 26 | 2 | 420 | 3 |
| Bacon Egg & Cheese Flatbread | 470 | 21 | 37 | 26 | 3 | 1100 | 3 |
| Black Forest Ham Egg & Cheese Wrap | 610 | 30 | 39 | 36 | 2 | 1360 | 3 |
| Steak Egg & Cheese Wrap | 680 | 36 | 42 | 40 | 2 | 1420 | 4 |
| Chocolate Chip Cookie | 210 | 2 | 30 | 10 | 1 | 105 | 18 |
| Raspberry Cheesecake Cookie | 200 | 2 | 28 | 9 | 1 | 95 | 17 |
| Oatmeal Raisin Cookie | 200 | 3 | 29 | 8 | 1 | 95 | 17 |
| Broccoli Cheddar Soup | 170 | 5 | 17 | 10 | 1 | 750 | 4 |
| Loaded Baked Potato Soup | 210 | 6 | 22 | 11 | 1 | 820 | 3 |
Eating at Subway today?
Log any item above in one tap. TrackBiteX tracks calories, macros, workouts and streaks, with an AI coach.
FAQ
What is the lowest-calorie item at Subway?
Veggie Delite Protein Bowl is the lightest item we track at 170 calories per serving.
What has the most protein for the fewest calories?
Buffalo Chicken Protein Bowl leads with 32g of protein at 430 calories.
How many Subway items are 400 calories or less?
13 of the 23 items we track come in at or under 400 calories, see the lowest-calorie picks above for the top five.
How do I track Subway in a calorie app?
TrackBiteX has this full menu built in: open the app, search the item, and it logs calories, protein, carbs and fat automatically, no label scanning or manual entry.