At Subway you build the meal, so you control the macros. A 6-inch sub ranges from a 320-calorie Veggie Delite to a 31g-protein Grilled Chicken (510 cal), per Subway's official 2026 data. Bread choice and sauces swing the numbers most; ordering it as a salad with no bread is the simplest low-carb lever.
By the MenuWise editorial team. Last reviewed June 1, 2026. Editorial standards.
The best Subway order for every goal
Every figure below is calculated from Subway’s own published per-ingredient nutrition. Portions and recipes change, so confirm against the live Subway nutrition calculator before you order.
Goal
Order
Cal
Protein
Highest protein
6-inch Grilled ChickenMost protein of any standard 6-inch sub. A footlong doubles it.
510
31g
Lowest calorie (still filling)
6-inch Veggie DeliteA full sub with bread under 320 calories.
320
17g
Keto / low-carb (as a salad, no bread)
Grilled Chicken Salad (no bread)About 12g carbs. Ordering any sub as a salad is the main carb lever; skip the sweet sauces.
~440
~26g
Vegetarian / vegan
6-inch Veggie Delite (vegan with no cheese or mayo)The Veggie Patty sub is vegetarian but higher carb (58g).
320
17g
Best 6-inch under 400 cal
Ham & Turkey Stacker (Fresh Fit)20g protein under 300 cal. Standard turkey (480) and chicken (510) subs exceed 400.
290
20g
Subway nutrition by ingredient
The published numbers behind every build above, so you can mix your own. Per Subway’s nutrition data.
Ingredient
Cal
Protein
Carbs
6-inch Grilled Chicken(highest-protein sub)
510
31g
43g
6-inch Steak Philly
510
28g
43g
6-inch Tuna
570
27g
42g
6-inch B.M.T. (Italian)
610
27g
44g
6-inch Oven-Roasted Turkey
480
26g
42g
6-inch Veggie Patty
470
19g
58g
6-inch Veggie Delite(lowest-cal sub)
320
17g
41g
Turkey, as a salad (no bread)(no-bread carb lever)
410
21g
11g
Tuna, as a salad (no bread)
410
22g
10g
Veggie Delite, as a salad (no bread)(lowest-cal item)
The most reliable answer to “how many calories is this?” comes from Subway’s own nutrition data. Chains revise recipes and portions, so we anchor every figure on this page to the chain’s current publication and link directly so you can verify before ordering.
Subway publishes a full US Nutrition Information document, updated quarterly, with calories, protein, carbs, fat, sodium, and fiber for every sub, salad, bread, protein, sauce, and veggie.
Footlong values are double the 6-inch; individual proteins, breads, and toppings are listed a la carte so any custom build can be calculated.
Separate official allergy and ingredient guides cover the 9 major allergens plus gluten and wheat.
Values reflect a standard build and may vary by season, supplier, region, and assembly.
Subway is surfaced in MenuWise through GPS-based nearby discovery. Once a location loads, every dish is scored against your goal and diet (calorie target, macros, gluten-free, keto, vegan, the FDA Big 9 allergens), so the best-match orders rise to the top.
The point of this page is the manual version of that: the numbers are Subway’s, the math is done, and the best order for your goal is in the table above.
Frequently asked
How many calories are in a 6-inch turkey sub at Subway?
A 6-inch Oven-Roasted Turkey sub has 480 calories, 26g protein, and 42g carbs per Subway's official 2026 US data (standard build on Artisan Italian bread). Order it as a salad with no bread to drop to about 410 calories and just 11g carbs.
What is the highest-protein sub at Subway?
Among standard 6-inch subs, Grilled Chicken leads at 31g protein (510 calories), per Subway's official 2026 data. Steak Philly follows at 28g, and Tuna and Oven-Roasted Turkey hit 27g and 26g. A footlong doubles these values.
What is the best low-carb or keto order at Subway?
Order any sub as a salad with no bread: that is the main carb lever. A Grilled Chicken Salad runs about 440 calories, 26g protein, and only 12g carbs per Subway's 2026 figures. Skip teriyaki, honey-mustard, and BBQ sauces, which add sugar.
Is Subway good for weight loss?
It can be, because it is build-your-own. A 6-inch Veggie Delite is 320 calories and a Grilled Chicken sub is 510 with 31g protein, per official 2026 data. Watch sauces and cheese, pick lean meats and multigrain bread (or a salad), and load the free veggies.
