Subway Macros & Nutrition Guide
Build-your-own submarine sandwiches and salads with fresh ingredients.
Subway Average Macros
Average macro breakdown across all 10 menu items at Subway.
Top 5 Healthiest Orders
6" Oven Roasted Chicken Sub
6" Veggie Delite Sub
6" Turkey Breast Sub
6" Chicken Teriyaki Sub
6" Steak & Cheese Sub
Best for Protein
Highest protein options at Subway — ideal for muscle building and macro tracking.
Chicken & Bacon Ranch Footlong
6" Chicken Teriyaki Sub
6" Steak & Cheese Sub
6" Meatball Marinara Sub
6" Oven Roasted Chicken Sub
GLP-1 Friendly Options
High protein, moderate calories, good fiber — ideal for Ozempic, Wegovy, or Mounjaro users.
6" Oven Roasted Chicken Sub
6" Chicken Teriyaki Sub
6" Steak & Cheese Sub
6" Meatball Marinara Sub
Under 400 Calories
6" Oven Roasted Chicken Sub
6" Veggie Delite Sub
6" Turkey Breast Sub
6" Chicken Teriyaki Sub
6" Steak & Cheese Sub
Skip These
The lowest-scoring items on the menu. Fine as an occasional treat, but not your best bet.
6" Italian BMT Sub
Turkey Breast Salad (no dressing)
Cookies (3 pack)
Complete Macro Breakdown — All 10 Items
Full nutrition data for every item on the Subway menu, sorted by Coach Score.
6" Oven Roasted Chicken Sub
6" Veggie Delite Sub
6" Turkey Breast Sub
6" Chicken Teriyaki Sub
6" Steak & Cheese Sub
6" Meatball Marinara Sub
Chicken & Bacon Ranch Footlong
Cookies (3 pack)
Turkey Breast Salad (no dressing)
6" Italian BMT Sub
Frequently Asked Questions
What are the healthiest items at Subway?
The top 5 healthiest items at Subway by Coach Score are: 6" Oven Roasted Chicken Sub (270 cal, 20g protein), 6" Veggie Delite Sub (200 cal, 8g protein), 6" Turkey Breast Sub (270 cal, 18g protein), 6" Chicken Teriyaki Sub (330 cal, 24g protein), 6" Steak & Cheese Sub (350 cal, 24g protein).
How many calories are in Subway menu items?
Subway menu items average 385 calories. The lowest calorie option is 110 calories.
What has the most protein at Subway?
The highest protein items at Subway are: Chicken & Bacon Ranch Footlong (52g protein), 6" Chicken Teriyaki Sub (24g protein), 6" Steak & Cheese Sub (24g protein). The max protein item has 52g.
What are the macros at Subway?
Average macros across Subway's menu: 385 calories, 20g protein, 47g carbs, 12g fat.
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