How to Count Subway Calories (2023)


How to Count Subway Calories

So I ended up with Subway tonight, and when I went to look online for a simple way to figure out the calories, I did't find any obvious calculators. So I was curious about How to Count Subway Calories.

Because Subway sandwiches have so many options and variations, there is no "one size fits all" calorie chart. Each person orders their food to their own liking, which means, each sandwich will have it own calorie and macro summary.

Subway actually has a calculator on their website, but they don't call it a calculator. In this video, I'll show you where to find it, how to use it, and how to add your sandwich to your calorie and macro tracker.

Link to the Subway sandwich calculator:

I am a NASM Certified Personal Trainer and Nutrition Coach.

If you find this video helpful, please subscribe to my channel and like the video.


My Macros+ App Links



Bigger, Leaner, Stronger Calorie and Macro Calculator:

IIFYM Calorie and Macro Calculator:

Check out my fitness blog at for fitness stories, advice, and blabbering. .
Check out my recent blog articles!

The Best Shaker Cups of 2022:
Build A Home Gym on Amazon for under $100: How to Build a Home Gym for $100 on Amazon
Step-By-Step Guide to Losing Weight: .
Check out my recent blog articles!

The Best Shaker Cups of 2022:

Build A Home Gym on Amazon for under $100:

Step-By-Step Guide to Losing Weight:


All right, hey, what's up everybody, I am back and I'm gonna do another food plan today, using an app called my macros, plus that I've got on my phone.

I'm gonna put two links in the description down below if you're interested in tracking your calories and your macros check that app out it cost a couple bucks but well worth it.

If it helps you stay on track, and today I've got subway.

I haven't had subway in over a year my wife just called and said: hey um.

Do you want one of these? I'm gonna get something for somebody else, and I said uh does a fat, puppy, hate, fast cars and she didn't get that and I said yeah I do want a sandwich, but a lot of people don't know how do you count your calories for subway? You know.

If you go to mcdonald's, you can look up mcdonald's online, it's like yeah, big mac's, like thousand calories or 500 or whatever it is.

But you know because of the sandwich artistes at the lovely subway shop.

You can do a bunch of different variations of things and it gets a little bit harder to just go.

Oh well.

What does this have on it? So I'm going to show you how to track and calculate the subway sandwiches there's actually a calculator on the website.

They don't call it a calculator, but I'll show you how to get to it.

So, let's take a look, so that's going to take you when you click that link to this page here you can see it says, nutrition information, it doesn't say anything about calculator, but this will get you to the calculator it's already on sandwich.

There's a drop down here where you can change and do other options, but we're doing a sandwich right now.

I'm gonna go down to the turkey breast, which is what I selected now immediately.

What it's gonna show you here is like here's like the turkey breast and this current set of numbers is the default of a six inch turkey breast right, but we obviously need to change this information because I got a foot long and I did not get whatever that thing is right there.

So we need to do our own, so we're gonna click, this calculate yours button and then what we're going to do is we're going to go through and we're going to put our options in and as we do, that these numbers here are going to change now.

This is really cool for a couple of reasons.

One is uh.

You know I ordered this sandwich and now I'm checking to see what kind of calories and the macros with what those are going to be, but you can also use this to to determine well what am I going to order right to figure out? Well, what kind of sandwich suits my goals and what I'm trying to do here and then figure your sandwich out based off of this and then order it so kind of you can use it both ways, but a couple of things is right.

Now this is a 300 or 260 calorie sandwich based off of a six inch, I'm going to go foot long.

You can see here as soon as I did, that it changed the numbers here, so we're just going to go through, and I'm going to put my information in here that I selected I did banana peppers.

I didn't do cucumbers.

I didn't do that.


Lettuce is a garbage vegetable.

It's a strong stance.

I realize in this crazy world.

I have taken the strangest of stances about lettuce, so those are the now salsas are up next.

Something I wanted to share with you very very quickly is be careful with your sauces.

Sauces are sneaky and people don't realize.

Well, I should probably count my sauces too sauces.

A lot of times are loaded with calories like watch this, so right now we're at 580 calories for a foot long.

What if I want ranch that takes me from 580 to 730, so that almost added 200 calories, just for um just for ranch, so be careful on your total calorie on your your sauces there I didn't do any sauce um, so I didn't do any extras.

I didn't do any seasoning, but I did do double meats, I'm trying to get that protein.

So I put all this stuff in and now so it has calculated.

For me here is the uh.

What my foot long is now maybe you're looking at this and you're like man- I don't I don't know if I want to do 700 calories for subway, we'll just click it over to six and see what the six does right.

Maybe this will suit you better, but I did a fill up, so we're gonna stay with that.


What we're gonna do is we're gonna.

Take this information.

We're gonna, take these totals over to the app my macros plus.

I'm gonna show you how to add this in as a custom food, so you can figure out how to do your entire day worth of calories and macro accounting.

So, let's jump over to my macros plus and right.

So let's go ahead and start the my macros app again, link's gonna be in the description down below down below to the ios and the android store.

So you can go and get yours.

I think it costs two or three bucks total it's great um, all right.

So the app has started.

You can see here and what I'm going to do is I'm going to take this information.

Now that's on the subway chart and I'm going to put it into my my macros app.

So let's go ahead and do that, I'm on the main screen, I'm at the blue button that says track now and at the very bottom, I'm gonna, I'm gonna click, add custom food for my sandwich name or my food name, I'm putting subway to make it easy.

I already have one sandy in there and now I'm just gonna put the calories, fat carbs and protein that's on here, I'm not going to worry about like the saturated fats or any of that, I'm just going by the colored headlines here or uh headline header.

Let's do that uh calories! This is a total of 700 fat.

A total of 18 carbs was 84 and the protein is a 50.

so got that in there click done.

You can go down and do your food type like what is it you're actually eating here like there's a fast food? Also that might matter hit save and it's going to ask you.

Do you want to add this in today's food plan? And yes, I do and it's going to say: okay, here's your information at the top left.

You can see it says dinner.

If you want to change it.

If it was your lunch, you just select there, but it is my dinner.

So I'm just going to hit save and now we're going to go over to the main page you can see it is now added into my overall account for the day now I can put my other food in and figure out how my day shapes up.

As far as my calories and my macros go.

So again, a lot of people don't know about the subway calculator because it's not really called a calculator on the subway app, but you know if you eat a decent amount of subway or you're very specific about counting your calories in your macros and you eat subway from time to time.

This is a good thing to know about just to make sure that you don't overestimate or underestimate your calories and your macros on any given day.

You know if you think that this in which was a 1100 calorie sandwich, and you think I have to restrict the rest of my food for the day, where you're going to be short by quite a few calories.

Conversely, if you think it's only a 500 calorie sandwich, you're going to think well, I have 200 more calories that I can eat you're, going to overeat, probably today by 200 calories, so um, you know a great thing.

I'll put the links in the description down below to this particular website and again, also for this, my macros app, it's great uh.

Do me a favor if this was helpful for you hit like on it, maybe even to subscribe.

I do these videos about calorie and macro counting several times a week as long as some other stuff, too so yeah.

You know please hit like on it.

What do the kids say smash the like? Is that the thing kids still say smash? What do you say nowadays? Is it still smash, then I'll say smash, I'm pretty youth, so anyways.

Thank you all so much for watching.

Hopefully this was helpful.

We'll see you on the next video peace out, you.


How do you check your calories at Subway? ›

You can find the calorie total for each of our Six-inch Subs, flatbreads and salads on our menu boards, on our Subcard® app and website.

Is Subway calorie count accurate? ›

The biggest underestimates were at Subway: Calorie estimates were about 20 to 25 percent more incorrect at Subway than at McDonald's. On average, teens eating at the sandwich chain underestimated by nearly 500 calories.

How many calories is a footlong from Subway? ›

A footlong sub may typically contain:

910 calories. 41 grams of fat. 13 grams of saturated fat.

How many calories in a 12 inch sub? ›

Favorite Subs - The Italian, 12", Big Town Hero
Nutrition Facts
For a Serving Size of 12 inch
How many calories are in The Italian Sub, 12 inch? Amount of calories in The Italian Sub, 12 inch: Calories 1160Calories from Fat 216 (18.6%)
% Daily Value *
13 more rows

Does Subway underestimate calories? ›

Adults and adolescents eating at Subway underestimated by 20% and 25% more than those at McDonald's. The researchers conclude that adults, adolescents and parents of school age children generally underestimate the calorie content of meals, especially large meals and when eating at Subway restaurants.

Can I eat Subway on a calorie deficit? ›

Is Subway Healthy Or Good For Weight Loss? Subway is just like other fast foods. But yes you can make a meal at subway of your choice and according to the calories you want to consume as it serves all customized meals. You can add a variety of vegetables and for weight loss, you opt a meal without cheese and sauces.

How many calories do you save by scooping out the bread at Subway? ›

Asking your sandwich artist to scoop out the middle of the sandwich bread before adding the fixings may save up to 200 calories on a footlong or 100 calories on a six-inch.

Is Subway really healthier than McDonald's? ›

Subway may promote itself as the "healthy" fast food restaurant, but it may not be much healthier than McDonald's for adolescents, according to a new study. Subway meals had nearly as many calories as McDonald's, and both are likely to contribute toward overeating and obesity, researchers found.

What is the item with the most calories at Subway? ›

1. Fritos Chicken Enchilada Melt with Southwest Sauce (680 calories). It's not surprising that this Frito-topped sub is one of the highest calorie items.

Which bread is healthiest at Subway? ›

Subway's Hearty Multigrain Bread is the healthiest bread at Subway. It's low in calories and sodium while providing 3 grams of fiber. As well as a good source of protein, this bread is an excellent bread for weight loss.

What Subway bread has the least calories? ›

Bread Options
  • Sourdough - 190 calories.
  • Italian White - 200 calories.
  • 9-Grain Wheat Bread - 210 calories.
  • Multigrain Flatbread - 220 calories.
  • 9-Grain Honey Oat - 230 calories.
  • White Flatbread - 230 calories.
  • Italian Herbs & Cheese - 240 calories.
Sep 18, 2022

How many calories in a 12 inch Subway steak and cheese? ›

Subway 12" Steak And Cheese Sub (1 sandwich) contains 88g total carbs, 80g net carbs, 20g fat, 52g protein, and 750 calories.

How many calories are in a 12 foot Subway sandwich? ›

30 items found
Subway12" Sub – Subway Club w/ AvocadoStandard sub recipe 1 sandwich (554g) Nutrition Facts 780 caloriesLog food
Subway12" Sub – Subway MeltStandard sub recipe 1 sandwich (482g) Nutrition Facts 740 caloriesLog food
31 more rows

How many calories in a 12 inch sub bun? ›

Aucoin 12" Inch White Sub Buns (1 roll) contains 68g total carbs, 65g net carbs, 3g fat, 11g protein, and 340 calories.

How to actually eat healthy at Subway? ›

Go higher fiber with whole grain carbs and veggies. Choose high fiber, whole wheat bread, or Subway's flatbread option. The multigrain bread is 190 calories per 6-inch serving and contains 3 grams of fiber to keep you even more full! The veggie toppings are endless.

What was the Subway weight loss scandal? ›

What Is the Jared Fogle Subway Scandal? It's hard to underscore how big of a deal Jared Fogle was in the 2000s. He first came to public attention in 1999 when his former roommate wrote an article claiming that Fogle lost 245 pounds by exercising and eating a diet of Subway sandwiches.

Will I lose weight if I eat in a calorie deficit? ›

Your weight is a balancing act, but the equation is simple. If you eat more calories than you burn, you gain weight. And if you eat fewer calories and burn more calories through physical activity, you lose weight.

Is Subway less calories than McDonald's? ›

The “healthy” chain studied was Subway and the competitor, McDonald's. The 97 adolescents in the study purchased an average of 1,038 calories from McDonald's and 955 calories from Subway.

What is the 1 carb bread at Subway? ›

Hero Bread can be selected as the bread choice for any Subway sandwich and each 6-inch serving size has 0g sugar, 1g net carb, 100 calories, and 12g protein. For more information about Hero Bread, to find Hero Bread at a Subway restaurant near you, or to purchase Hero Bread online, please visit

How to get a free sub from Subway? ›

Buy $25 in gift cards, get a bonus card for a free 6” sub on your next visit. At restaurants where Subway® gift cards are accepted. Limit 4 bonus cards awarded per order.

Is Subway the unhealthiest fast-food? ›

Subway meals contain nearly as many calories and more salt than those from McDonald's, according to new research. The chain may promote itself as the 'healthy' fast food restaurant but the new study suggests that it is not much healthier than McDonald's, and in terms of salt it is worse.

Which chicken is healthier at Subway? ›

Rotisserie Style Chicken

The Rotisserie Chicken is one of the healthiest Subway sandwiches, with fresh chicken and crispy veggies on wheat bread. It's just 350 calories and 29 grams of protein.

Is a wrap or bread healthier at Subway? ›

Although the wrap may seem like the logical choice if you're trying to cut back on carbs, you'd actually get fewer carbs — as well as less fat and calories — by sticking with the traditional six-inch sub on whole-grain bread.

What is the most unhealthy thing in Subway? ›

If you take footlong subs off the menu and stick with 6-inch varieties, the 8-inch sausage pizza becomes the most unhealthy item on the Subway menu. The personal pie comes loaded with 820 calories and 34 grams of fat. Keep in mind the figures don't include the chips and drink that come with a combo meal.

How many calories should I eat to lose weight? ›

For example, to lose 1 to 2 pounds a week — a rate that experts consider safe — your food consumption should provide 500 to 1,000 calories less than your total weight-maintenance calories. If you need 2,325 calories a day to maintain your current weight, reduce your daily calories to between 1,325 and 1,825.

How many calories should I eat a day? ›

Adult females need anywhere from 1,600 to 2,400 calories a day and adult males need anywhere from 2,000 to 3,000 calories a day, according to the USDA's latest “Dietary Guidelines for Americans” report released in 2020. Daily calorie needs for toddlers younger than 2 falls between 700 and 1,000 calories.

Which Subway dressing is healthiest? ›

Choose condiments wisely. Forget the ranch dressing and mayo. Your best choices are honey mustard sauce, yellow or deli brown mustard and sweet onion sauce, which are all fat free.

What cheese is healthy at Subway? ›

Cheese – Better Choices

I picked Provolone and Swiss as the best because they have more protein than most options and a little less fat and sodium.

What did Jared eat on the Subway diet? ›

Subway campaign

Fogle changed his eating habits upon the switch to eating at Subway, replacing his 10,000-calorie-per-day food consumption with one small turkey sub and one large veggie sub along with some baked potato chips and diet soda, totalling about 2,000 calories.

What is not healthy at Subway? ›

Save the sodium and calories of the cured and red meats like pepperoni, salami, ham and bacon, Young suggests. If you want to cut back further, nix American cheese from your order—it contains 200 milligrams of sodium per serving.

Why is Subway so healthy? ›

One of the things that sets Subway healthy and apart from other fast-food chains is the ability to customize your sandwich to your liking. You can choose from a wide range of vegetables to add to your sandwich and make healthier choices at Subway. Subway also offers salads that can be customized to your preference.

Is a tuna sandwich with mayo healthy? ›

Tuna is a healthy food. But when folks make tuna salad, they tend to go overboard on the mayo adding tons of extra calories and fat. One cup of mayo has a whopping 1440 calories, 160 grams fat, and 24 grams saturated fat. It'll also tack on almost 50 percent of your daily recommended amount of sodium.

What has less carbs at Subway? ›

Some of the lower-carb choices on the menu include: Tuna, with 550 calories, 47 grams of fat, 26 grams of protein, and 9 grams of carbs. Cold Cut Combo, 260 calories, 16g fat, 20g protein, 9g carbs. Rotisserie-Style Chicken, 210 calories, 6g fat, 31g protein, 9g carbs.

What's the lowest carb bread at Subway? ›

Subway recently started serving up keto bread with only 1g net carbs. It's called Hero Bread, and according to Hip team member Emily, Subway's low carb bread doesn't disappoint.

How many calories in a Subway grilled chicken sandwich? ›

Subway Grilled Chicken 6 Inch Sub On White Wheat (1 serving) contains 40g total carbs, 35g net carbs, 3.5g fat, 23g protein, and 270 calories.

How many calories in a 12 inch chicken teriyaki Subway? ›

Subway 12" Sweet Onion Chicken Teriyaki (1 sandwich) contains 102g total carbs, 96.6g net carbs, 11g fat, 50g protein, and 706 calories.

How many calories in a 12 inch cold cut sub from Subway? ›

There are 820 calories in 1 sandwich of Subway 12" Cold Cut Combo.

How many calories in a 12 inch Subway turkey sandwich? ›

6 items found
Subway12" Sub – Turkey Breast w/ Avocado & SpinachStandard sub recipe 1 sandwich (526g) Nutrition Facts 700 caloriesLog food
Subway12" Sub – "Cali Fresh" TurkeyStandard sub recipe 1 sandwich (516g) Nutrition Facts 1100 caloriesLog food
5 more rows

How many calories in a footlong chicken sub Subway? ›

Subway Footlong Oven Roasted Chicken (1 sandwich) contains 92g total carbs, 82g net carbs, 10g fat, 46g protein, and 640 calories.

How many calories in a footlong Italian herbs and cheese bread? ›

Subway Footlong Cold Cut Italian Herb Cheese Bread Cheese Lettuce Ranch (1 serving) contains 89g total carbs, 84g net carbs, 59g fat, 41g protein, and 1060 calories.

How many calories is 1 footlong? ›

A footlong sub may typically contain:

910 calories. 41 grams of fat. 13 grams of saturated fat.

How many calories in a 12 inch ham and cheese sub? ›

Zero's Subs Ham & Cheese, 12 inch (1 Serving) contains 87g total carbs, 81g net carbs, 33g fat, 43g protein, and 810 calories.

How many calories in a 6 foot sub? ›

All Subway® standard build six-inch Subs, flatbreads and salads are 600 calories or less and much of our range including many salads and everything in the Low Fat range is under 400 calories*.

How do you read calories on a menu? ›

Where will I see the calories? Calories are listed next to the name or price of the food or beverage on menus and menu boards, including drive-thru windows, and may be at the following types of chains: Chain restaurants. Chain coffee shops.

How do I check my calories app? ›

  1. Best Calorie Counting Apps of 2023.
  2. Calorie Counter + (by NutraCheck)
  3. MyPlate Calorie Counter.
  4. My Macros + Diet and Calories.
  5. MyFitnessPal.
  6. Nutritionix Track.
  7. Calorie Counter by MyNetDiary.
  8. YAZIO Fasting and Food Tracker.
May 11, 2023

What Subway item has the most calories? ›

1. Fritos Chicken Enchilada Melt with Southwest Sauce (680 calories). It's not surprising that this Frito-topped sub is one of the highest calorie items.

How many calories are in a Subway 6-inch bread? ›

There are 195 calories in 1 serving (67 g) of Subway Subway 6-Inch White Bread.

How many calories does the bread in the sandwich add to your daily intake? ›

A typical sandwich you make at home includes bread (for one large, thick slice of whole wheat, toasted [39 grams], add 119 calories),2 one or two of your favorite condiments, and lunch meat.

How do you count exact calories in food? ›

"Let's say you have a food that contains 10 grams [0.35 ounces] of protein (10 x 4 = 40) and 5 grams [0.2 ounces] of fat (5 x 9 = 45), then the total caloric value is 40 + 45 = 85 calories," MacDonald told Live Science in an email.

How do you count calories in food without labels? ›

Go to the USDA National Nutrient Database and look up the calories and nutrients for each individual ingredient in the correct amount. Enter the information into the Meal Calculator spreadsheet including number of servings for each individual ingredient or recipe.

How do you calculate calories when eating? ›

One approach is to add up the number of calories per serving of all the foods that you eat, and then plan your menus accordingly. You can buy books that list calories per serving for many foods. In addition, the nutrition labels on all packaged foods and beverages provide calories per serving information.

Is there a free app for calorie counting? ›

A quick look at the best calorie counter apps
  • Best overall: MyFitnessPal.
  • Best free features: Lose It!
  • Best fully free: FatSecret.
  • Best for specific diets: Cronometer.
  • Best for weight loss: Noom.
  • Best for building healthy habits: Lifesum.
  • Best for diet quality: MyNetDiary.
  • Best for simplicity: Calory.
Mar 7, 2023

How many calories a day to lose weight? ›

In general, if you cut about 500 calories a day from your usual diet, you may lose about ½ to 1 pound a week. But this can vary depending on your body, how much weight you want to lose, your gender and activity level. It sounds simple.

How many calories should a woman eat to lose weight? ›

To lose one pound of weight per week, you should consume approximately 1,500 calories per day. Active women who walk for over 3 miles per day need to consume at least 2,200 calories to maintain their weight. To lose one pound of weight per week, you should consume approximately 1,700 calories per day.

What bread is healthiest at Subway? ›

Subway's Hearty Multigrain Bread is the healthiest bread at Subway. It's low in calories and sodium while providing 3 grams of fiber. As well as a good source of protein, this bread is an excellent bread for weight loss.

Top Articles
Latest Posts
Article information

Author: Edwin Metz

Last Updated: 23/08/2023

Views: 5461

Rating: 4.8 / 5 (78 voted)

Reviews: 85% of readers found this page helpful

Author information

Name: Edwin Metz

Birthday: 1997-04-16

Address: 51593 Leanne Light, Kuphalmouth, DE 50012-5183

Phone: +639107620957

Job: Corporate Banking Technician

Hobby: Reading, scrapbook, role-playing games, Fishing, Fishing, Scuba diving, Beekeeping

Introduction: My name is Edwin Metz, I am a fair, energetic, helpful, brave, outstanding, nice, helpful person who loves writing and wants to share my knowledge and understanding with you.