Subway’s chart tells a clear story: the deli end is genuinely light (a 220-calorie Veggie Delite), the Series builds are where sodium goes to be counted in grams, and the two numbers that actually change your day are sodium and sauce. This page prints the chart as published — one source, one vintage, no blending.
Series Builds — Official Chart
| Sandwich (6-inch) | Calories | Fat | Sodium | Carbs | Protein |
|---|---|---|---|---|---|
| #30 The Beast | 740 | 44 | 2,080 | 47 | 40 |
| #6 The Boss | 690 | 38 | 1,860 | 56 | 33 |
| #23 Hotshot Italiano | 630 | 38 | 1,750 | 45 | 26 |
| #20 Elite Chicken & Bacon Ranch | 580 | 29 | 1,230 | 44 | 35 |
| #18 Ultimate B.M.T. | 560 | 30 | 1,580 | 45 | 27 |
| #10 All-American Club | 540 | 28 | 1,520 | 45 | 27 |
| #1 The Philly | 510 | 25 | 1,320 | 43 | 28 |
| #99 Homerun Ham (Grand Slam Ham) | 510 | 24 | 1,350 | 45 | 28 |
| #21 Honey Mustard BBQ Chicken | 510 | 20 | 1,350 | 53 | 30 |
| #31 Cheesy Garlic Steak | 510 | 23 | 1,190 | 49 | 26 |
| #15 Titan Turkey | 500 | 23 | 1,300 | 42 | 30 |
| #11 Subway Club | 500 | 24 | 1,520 | 43 | 31 |
| #2 The Outlaw | 490 | 22 | 1,440 | 44 | 30 |
| #17 Garlic Roast Beef | 490 | 21 | 1,210 | 45 | 30 |
| #22 Spicy Nacho Chicken | 440 | 17 | 1,280 | 49 | 24 |
| #16 All-Pro Sweet Onion Chicken Teriyaki | 430 | 11 | 1,250 | 56 | 29 |
| #42 Homestyle Chicken Salad | 410 | 18 | 790 | 42 | 21 |
The Series shelf splits in two: chicken and turkey builds in the 410–580 band, and the Italian/steak monuments above 600. The Beast tops everything — 740 calories and 2,080 mg of sodium, most of a day’s 2,300 mg guideline in one 6-inch.
Classic & Build-Your-Own — Official Chart
| Sandwich (6-inch) | Calories | Fat | Sodium | Carbs | Protein |
|---|---|---|---|---|---|
| Tuna | 480 | 25 | 700 | 42 | 20 |
| Meatball Marinara | 460 | 20 | 1,130 | 52 | 20 |
| Buffalo Chicken | 390 | 12 | 1,390 | 44 | 25 |
| Steak (with American cheese) | 370 | 10 | 1,050 | 42 | 26 |
| Cold Cut Combo | 330 | 10 | 1,010 | 43 | 17 |
| Rotisserie-Style Chicken | 310 | 6 | 750 | 40 | 24 |
| Grilled Chicken | 300 | 5 | 570 | 40 | 26 |
| Roast Beef | 300 | 4 | 780 | 42 | 25 |
| Black Forest Ham | 280 | 5 | 850 | 42 | 19 |
| Turkey & Ham | 280 | — | — | — | — |
| Oven-Roasted Turkey | 270 | 4 | 810 | 40 | 20 |
| Veggie Delite | 220 | 3 | 360 | 40 | 10 |
The classic end is where Subway’s light reputation comes from — and it is earned: five builds at 330 calories or fewer. Note the tuna paradox: lean fish, but the chart’s fattiest classic (25 g, from the mayo-based salad) with, in fairness, its lowest sodium (700 mg).
Limited-Time & Regional Builds (chart)
| Build | Calories |
|---|---|
| Hot Honey Chicken | 560 |
| Hot Honey Pepperoni | 550 |
| Big Hot Pastrami | 510 |
| Pizza Sub | 470 |
| Veggie Patty | 390 |
| B.L.T. | 370 |
Also charted: wraps — Grilled Chicken 460, Veggie 310, Tuna 800 (Footlong protein portion); salads without dressing — Veggie 50, Grilled Chicken 130, Subway Club 240; the Grilled Chicken No Bready Bowl at 200. Breakfast on Artisan Italian: Ham, Egg & Cheese 460 · Egg & Cheese 430 · Bacon, Egg & Cheese 510 · Steak, Egg & Cheese 500.
The Lightest Orders at Subway
Veggie Delite — 220 cal, 360 mg sodium.
The chart’s lightest sandwich and its lowest sodium: the only build that is light on both axes. Add the Sweet Onion sauce (+30) rather than mayo (+100).
Oven-Roasted Turkey — 270 cal, 20 g protein.
The best protein-per-calorie ratio on the classic shelf; sodium (810 mg) is the watch-out, as with all deli meats.
Grilled Chicken — 300 cal, 570 mg sodium.
The lowest-sodium protein build on the chart — the pick when sodium, not calories, is your constraint.
On “Fresh Fit”:
Older guides cite a “Fresh Fit” low-calorie program. No current official designation list exists in the April 2025 chart — the name survives mainly in Fresh Fit for Kids. Judge by the chart numbers above, not the badge.
A note on the app numbers:
Subway’s ordering pages sometimes display higher calories for a build than the official chart (e.g., turkey at 470 vs the chart’s 270). The chart defines a standard build; ordering pages appear to assume different defaults. We publish the chart’s figures throughout and flag the gap rather than average the two.
Where the Numbers Come From: Breads, Sauces, Proteins
Breads (6-inch portion)
| Component | Calories |
|---|---|
| Artisan Italian | 210 |
| Hearty Multigrain | 200 |
| Honey Oat | 210 |
| Italian Herbs & Cheese | 250 |
| Ghost Pepper | 240 |
| Everything Bagel-Seasoned | 210 |
| Flatbread | 140 |
| 12-inch Wrap | 280 |
Sauces (per serving)
| Component | Calories |
|---|---|
| Mayonnaise | 100 |
| Peppercorn Ranch | 80 |
| Roasted Garlic Aioli | 80 |
| Baja Chipotle | 70 |
| MVP Parmesan Vinaigrette | 60 |
| Honey Mustard | 60 |
| Cheddar Cheese Sauce | 30 |
| Sweet Onion Teriyaki | 30 |
| Barbecue | 25 |
| Yellow Mustard | 10 |
| Buffalo | 5 |
Proteins (6-inch portion)
| Component | Calories |
|---|---|
| Chicken Salad | 380 |
| Tuna | 250 |
| Meatballs | 250 |
| Steak | 110 |
| Grilled Chicken | 80 |
| Ham | 70 |
| Turkey | 60 |
Read the sauce table twice: the spread between mayonnaise (100) and Buffalo sauce (5) is bigger than the spread between several sandwiches. And the sugar story lives here too — the Sweet Onion Teriyaki build carries 20 g of sugar, the chart’s sweetest standard sandwich.
Allergens
From Subway’s U.S. Allergy and Sensitivity Information (January 2026): all breads and wraps contain wheat/gluten; Hearty Multigrain adds soy (highly refined oil); flatbread and the 12-inch wrap contain milk, wheat and soy; Italian Herbs & Cheese bread contains milk and wheat. Tuna salad: egg, fish, soy. Egg patty: egg, milk. Several meats are flagged for soy from highly refined oil. Gluten-free bread is made in a gluten-free facility, but shared equipment means no 100% gluten-free guarantee. Cross-contact in preparation is not reflected in the official table — declare allergies before ordering and consult the full official document for your allergen.
Subway Nutrition FAQs
What is the lowest-calorie Subway sandwich?
The Veggie Delite at 220 calories for a 6-inch standard build (official chart, April 2025) — also the lowest-sodium sandwich at 360 mg.
Which Subway sandwich has the most protein?
The Beast (Series #30) at 40 g of protein in a 6-inch — with 740 calories and 2,080 mg of sodium attached. Among lighter builds, the Subway Club gives 31 g at 500 calories.
How many calories are in a Footlong?
Double the 6-inch figure — that is the official chart’s own instruction. A Footlong Veggie Delite is about 440 calories; a Footlong Beast is about 1,480.
Why does the Subway app show different calories than this page?
The app/ordering pages appear to use different default builds than the official chart’s defined standard build, and can show materially higher figures (turkey: 470 in ordering vs 270 in the chart). This page uses the official chart throughout.
Is Subway actually healthy?
It can be: the chart’s light end (220–330 calories, real protein, vegetables) is legitimately light for fast food. It can also be a 2,080 mg sodium Series build with a 100-calorie sauce. The chart, not the brand halo, decides.
Conclusion
Subway publishes one of fast food’s most complete nutrition charts — use it. The order that respects it: a deli build, a light sauce, and the vegetables piled on free. Prices for everything charted here are on the Subway menu page; for the free build techniques behind a lighter custom order, see the Subway secret menu, and for the current Sub Club math, the Subway coupons and deals page.
Source: Subway U.S. Nutrition Chart (April 2025) and U.S. Allergy and Sensitivity Information (January 2026), checked October 2026. Values are for standard builds and vary with customization. Subway is a trademark of Subway IP LLC; this site is not affiliated with Subway.
