Subway is widely seen as the "healthy" fast food option — but the calorie range across its menu is enormous, and the subway calories of one sub can be more than six times another. We pulled official US nutrition data for the core sandwich line-up and ranked every sub from lowest to highest calorie so you can order with your eyes open. If you've ever stood at the counter wondering which sandwich actually fits your day, this breakdown turns the guesswork into numbers.
The reason Subway lands on so many "healthy fast food" lists is real: its lightest subs genuinely are among the lowest-calorie hot meals on any high street. But that reputation hides a wide spread. The same brand that sells a 60-calorie sandwich also sells one at 860, and the only thing separating them is what you point at behind the glass. Knowing the subway sandwich calories before you order is the difference between a light lunch and a stealth half-day of energy.
How we sourced this ranking
Every figure below is official Subway nutrition data for the US menu, stored in our database and matched to the exact named sandwich. We ranked strictly by calories for the base sandwich — bread, protein and standard salad — from lowest to highest, and listed protein alongside so you can spot the items that are light and filling. We did not adjust, round or estimate any value. Calories shown are for the base sandwich only; cheese, sauces and extras push the total up, and figures vary by country.
Subway sandwiches ranked by calories
| Sandwich | Calories | Protein |
|---|---|---|
| Black Forest Ham | 60 | 10 g |
| Veggie Delite | 130 | 6 g |
| Subway Club | 140 | 19 g |
| Oven-Roasted Turkey | 160 | 11 g |
| Veggie Patty | 160 | 13 g |
| Cold Cut Combo | 180 | 12 g |
| Roast Beef | 180 | 15 g |
| Steak Philly | 210 | 19 g |
| Sweet Onion Chicken Teriyaki | 220 | 19 g |
| B.M.T. | 240 | 14 g |
| Turkey & Ham | 260 | 19 g |
| Grilled Chicken | 270 | 23 g |
| Spicy Italian | 310 | 14 g |
| Tuna | 310 | 15 g |
| B.L.T. | 340 | 18 g |
| Chicken & Bacon Ranch | 530 | 36 g |
| Meatball | 860 | 23 g |
See the full, always-current Subway menu and prices on our Subway menu page — updated daily.
The lowest-calorie Subway subs
At the light end, the Black Forest Ham (60 calories) and Veggie Delite (130 calories) are the lowest-calorie options. If you want low calories and high protein, the Subway Club is the sweet spot — 140 calories with 19 g of protein. That combination is rare in fast food, which is why the Club shows up again and again in our round-up of filling meals under 400 calories.
The highest-calorie Subway subs
The Meatball is by far the heaviest at 860 calories — more than six times the Subway Club. The Chicken & Bacon Ranch (530 calories) is the next biggest, though it does deliver a hefty 36 g of protein, so it isn't empty weight. If protein is your priority rather than a strict calorie cap, that 36 g is the highest of any sub on the list.
How to build a low-calorie Subway order
- Pick lean proteins. Turkey, ham, chicken and roast beef are the lowest-calorie fillings.
- Watch the sauces. Mayo and ranch can add a few hundred calories that never show up in the base sandwich number.
- Load up on veg. Salad fillings add bulk and crunch for almost no calories.
- Go 6-inch. A footlong is roughly double everything.
Why the calorie spread is so wide
The gap between a 60-calorie Black Forest Ham and an 860-calorie Meatball comes down to three things: the protein, the sauce baked into the recipe, and the bread soak. Lean sliced meats sit at the bottom; saucy, meat-heavy builds like the Meatball climb fast because the sauce itself carries calories the salad fillings never do. That's the practical lesson behind the subway menu calories ranking — your filling choice matters far more than the fact that you chose Subway at all.
Frequently asked questions
What is the lowest-calorie Subway sandwich? The Black Forest Ham at 60 calories is the lowest, followed by the Veggie Delite at 130. For the best mix of low calories and high protein, the Subway Club delivers 19 g of protein for just 140 calories.
What is the highest-calorie Subway sandwich? The Meatball at 860 calories is by far the highest — more than six times the Subway Club. The Chicken & Bacon Ranch is next at 530 calories.
Which Subway sub has the most protein? The Chicken & Bacon Ranch leads with 36 g of protein, followed by the Grilled Chicken at 23 g and the Meatball and Steak Philly tied around the low-20s.
Are these the calories for a footlong or a 6-inch? These are base-sandwich figures from official US data; a footlong is roughly double a 6-inch, and adding cheese, sauces or extras increases the total further.
All values are from official US Subway nutrition data in our database. Calories shown are for the base sandwich; cheese, sauces and extras will increase the total, and figures vary by country. Compare calories across chains on our compare tool, or see how grilled chicken stacks up on the Nando's menu.
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