Subway United States nutrition FAQ
Menu data: Subway United States, January 2026. Source: Subway U.S. Nutrition Information (January 2026). Last checked .
Where does the Subway United States nutrition data come from?
Every value comes from the official Subway United States nutrition guide dated January 2026. Ingredient amounts are the standard serve for a 6-inch sub. This site is independent and is not affiliated with or endorsed by Subway.
How are footlong macros calculated?
Subway's guide says to double the 6-inch values for a footlong, so the calculator doubles the bread and every filling. Cookies are never doubled.
Which Subway United States sub has the most protein?
Of the signature 6-inch subs in the January 2026 guide, the 5 Meat Italian has the most protein at 40 g for 680 cal (2,845 kJ). Adding double meat in the calculator raises it further.
What is the lowest calorie sub at Subway United States?
The Ham & Turkey Stacker is the lightest signature 6-inch sub at 290 cal (1,213 kJ) with 20 g of protein. Skipping cheese and creamy sauces lowers any sub further.
Does the calculator show kilojoules or calories?
Both. Every total shows calories and kilojoules side by side. One calorie equals 4.184 kilojoules.
Highest protein subs (6-inch)
Signature builds as listed in the guide, including bread, cheese, salad and sauce. Double the values for a footlong.
| Sub | Serve (g) | kJ | Cal | Protein (g) | Carbs (g) | Fat (g) | Sodium (mg) |
|---|---|---|---|---|---|---|---|
| 5 Meat Italian | 303 | 2845 | 680 | 40 | 46 | 37 | 1940 |
| Chicken & Bacon Ranch | 262 | 2427 | 580 | 35 | 44 | 29 | 1230 |
| Grilled Chicken & Smashed Avocado | 311 | 1966 | 470 | 35 | 44 | 19 | 930 |
| Grilled Chicken & Fresh Avocado | 304 | 1883 | 450 | 35 | 44 | 16 | 800 |
| Seasoned Steak & Smashed Avocado | 297 | 1925 | 460 | 35 | 45 | 16 | 1170 |
| Seasoned Steak & Fresh Avocado | 290 | 1799 | 430 | 35 | 45 | 14 | 1040 |
| Meatball Pepperoni | 268 | 2887 | 690 | 33 | 56 | 38 | 1860 |
| Grilled Chicken | 247 | 2134 | 510 | 31 | 43 | 24 | 830 |
Lightest subs (6-inch)
Lowest energy signature subs. The lightest is Ham & Turkey Stacker at 290 cal (1,213 kJ).
| Sub | Serve (g) | kJ | Cal | Protein (g) | Carbs (g) | Fat (g) | Sodium (mg) |
|---|---|---|---|---|---|---|---|
| Ham & Turkey Stacker | 226 | 1213 | 290 | 20 | 42 | 5 | 1000 |
| Veggie Delite | 191 | 1339 | 320 | 17 | 41 | 10 | 600 |
| Turkey & Ranch Delite | 254 | 1590 | 380 | 26 | 41 | 13 | 1140 |
| Sweet Onion Teriyaki Chicken | 256 | 1799 | 430 | 29 | 55 | 11 | 1250 |
| Seasoned Steak & Fresh Avocado | 290 | 1799 | 430 | 35 | 45 | 14 | 1040 |