Which sandwich should you order when you have Subway whilst trying to maintain a calorie deficit? It’s not always and easy and obvious choice given the huge range of options of the menu. We’d like to make it a little easier for you to choose, with this list of all the Subway 6 inch subs arranged from lowest calories to highest calories per serve:
Veggie Delite – 200 Calories
Veggie Delite is the sub with the lowest calories at Subway. It has 200 calories, 2 grams of fat, 39g carbs, and 8g protein per serve.
Oven Roasted Turkey – 260 Calories
Oven Roasted Turkey has 260 calories, 3 grams of fat, 39g carbs, and 20g protein per serve.
Black Forest Ham – 270 Calories
Black Forest Ham has 270 calories, 4 grams of fat, 41g carbs, and 18g protein per serve.
Oven Roasted Turkey and Ham – 270 Calories
Oven Roasted Turkey and Ham has 270 calories, 4 grams of fat, 40g carbs, and 19g protein per serve.
Cold Cut Combo – 280 Calories
Cold Cut Combo has 280 calories, 10 grams of fat, 38g carbs, and 17g protein per serve.
Grilled Chicken – 280 Calories
Grilled Chicken has 280 calories, 4 grams of fat, 40g carbs, and 24g protein per serve.
Oven Roasted Chicken – 280 Calories
Oven Roasted Chicken has 280 calories, 5 grams of fat, 41g carbs, and 21g protein per serve.
Roast beef – 300 Calories
Roast beef has 300 calories, 5 grams of fat, 41g carbs, and 22g protein per serve.
Rotisserie-Style Chicken – 300 Calories
Rotisserie-Style Chicken has 300 calories, 6 grams of fat, 39g carbs, and 23g protein per serve.
Steak & Cheese (with American cheese) – 320 Calories
Steak & Cheese (with American cheese) has 320 calories, 10 grams of fat, 37g carbs, and 25g protein per serve.
B.L.T – 330 Calories
B.L.T has 330 calories, 14 grams of fat, 37g carbs, and 17g protein per serve.
Buffalo Chicken (with Grilled Chicken) – 340 Calories
Buffalo Chicken (with Grilled Chicken) has 340 calories, 12 grams of fat, 39g carbs, and 24g protein per serve.
Sweet Onion Chicken Teriyaki – 340 Calories
Sweet Onion Chicken Teriyaki has 340 calories, 4 grams of fat, 54g carbs, and 24g protein per serve.
Italian BMT – 360 Calories
Italian BMT has 360 calories, 16 grams of fat, 39g carbs, and 19g protein per serve.
Veggie Patty – 380 Calories
Veggie Patty has 380 calories, 11 grams of fat, 56g carbs, and 14g protein per serve.
Meatball Marinara – 410 Calories
Meatball Marinara has 410 calories, 18 grams of fat, 48g carbs, and 20g protein per serve.
Bella Mozza – 420 Calories
Bella Mozza has 420 calories, 18 grams of fat, 41g carbs, and 27g protein per serve.
Pizza Sub – 420 Calories
Pizza Sub has 420 calories, 23 grams of fat, 41g carbs, and 18g protein per serve.
Spicy Italian – 430 Calories
Spicy Italian has 430 calories, 24 grams of fat, 39g carbs, and 19g protein per serve.
Tuna – 430 Calories
Tuna has 430 calories, 25 grams of fat, 37g carbs, and 19g protein per serve.
The Outlaw – 440 Calories
The Outlaw has 440 calories, 21 grams of fat, 37g carbs, and 30g protein per serve.
The Champ – 440 Calories
The Champ has 440 calories, 22 grams of fat, 37g carbs, and 28g protein per serve.
All-American Club – 450 Calories
All-American Club has 450 calories, 24 grams of fat, 39g carbs, and 25g protein per serve.
Subway Club – 460 Calories
Subway Club has 460 calories, 20 grams of fat, 41g carbs, and 29g protein per serve.
The Great Garlic – 470 Calories
The Great Garlic has 470 calories, 24 grams of fat, 38g carbs, and 31g protein per serve.
Big Hot Pastrami – 470 Calories
Big Hot Pastrami has 470 calories, 26 grams of fat, 38g carbs, and 27g protein per serve.
The Philly – 480 Calories
The Philly has 480 calories, 25 grams of fat, 37g carbs, and 31g protein per serve.
The MexiCali (with Sliced Avocado) – 480 Calories
The MexiCali (with Sliced Avocado) has 480 calories, 25 grams of fat, 40g carbs, and 29g protein per serve.
Supreme Meats – 500 Calories
Supreme Meats has 500 calories, 28 grams of fat, 41g carbs, and 26g protein per serve.
The MexiCali (with Smashed Avocado) – 500 Calories
The MexiCali (with Smashed Avocado) has 500 calories, 27 grams of fat, 40g carbs, and 29g protein per serve.
Chicken & Bacon Ranch (with Rotisserie-Style Chicken) – 530 Calories
Chicken & Bacon Ranch (with Rotisserie-Style Chicken) has 530 calories, 29 grams of fat, 39g carbs, and 34g protein per serve.
The Monster – 540 Calories
The Monster has 540 calories, 29 grams of fat, 39g carbs, and 35g protein per serve.
Turkey Cali Club (with Sliced Avocado) – 570 Calories
Turkey Cali Club (with Sliced Avocado) has 570 calories, 32 grams of fat, 42g carbs, and 31g protein per serve.
The Boss – 580 Calories
The Boss has 580 calories, 31 grams of fat, 49g carbs, and 29g protein per serve.
Turkey Cali Club (with Smashed Avocado) – 590 Calories
Turkey Cali Club (with Smashed Avocado) is the sub with the most calories at Subway. It has 590 calories, 34 grams of fat, 43g carbs, and 31g protein per serve.
Subway Calories: Choose the ones without Mayo, Cheese, and Dried Sausage!
There are three things that separate the highest calorie subs from the lowest calorie subs: mayo, cheese, and salami/pepperoni. If you can enjoy your Subway without these three fillings, you’re probably going to succeed in hitting your daily calories target. That said, even the biggest 6-inch subs have comparatively fewer calories than other popular fast foods like burgers and pizza. If you stick to 6-inch subs and ignore the foot-longs, you should be able to keep a calorie deficit going if you other meals are in the same sort of calorie range.