Pick a sandwich, bread, size and toppings and the totals update as you build. Sourced from Subway's own published nutrition values. Store customization can shift the exact number.
Built from Subway's published values. Regional bread names and portions can vary slightly.
A Subway sandwich is built in layers, and the calorie math changes at each one. Size is the multiplier most people overlook: a footlong is not a bigger sandwich so much as two 6 inch sandwiches assembled as one, with the bread, filling and cheese all doubled.
Bread choice is the next lever, though a smaller one than most expect. Italian white and 9-grain wheat sit within 20 calories of each other for a 6 inch. The multigrain flatbread runs a touch lower in calories and noticeably lower in carbs. The spinach wrap lands close to white bread in calories but carries more sodium, 530 mg against 310 mg for Italian.
Every filling in this calculator carries its own calorie, protein, carb, fat and sodium figures, all pulled from Subway's published values and stored per 6 inch serving. Footlong simply doubles each of those five numbers. Sauces and cheese layer on top the same way, added once for a 6 inch and effectively twice for a footlong since Subway doubles condiment portions at that size too.
| Sauce (6 inch) | Calories | Fat | Sodium |
|---|---|---|---|
| Yellow mustard | 5 | 0 g | 115 mg |
| Sweet onion sauce | 40 | 0 g | 105 mg |
| Chipotle sauce | 100 | 10 g | 210 mg |
| Mayonnaise | 110 | 12 g | 85 mg |
| Ranch | 110 | 12 g | 160 mg |
Figures pulled straight from the calculator's own sauce table, checked July 2026. Mustard adds almost nothing; ranch and mayo both add roughly 12 grams of fat.
The calculator doubles every filling and the bread when you switch from 6 inch to footlong, since a footlong is literally twice the sandwich. A 6 inch Turkey Breast at 210 calories becomes 420 as a footlong before bread, cheese or sauce are added on top.
Yellow mustard adds only 5 calories per 6 inch serving in this database, next to nothing compared with mayo or ranch at 110 calories each. Sweet onion sauce is close behind at 40 calories with noticeably more sweetness than mustard brings.
Yes, more than most people expect. The spinach wrap carries 530 mg of sodium for a 6 inch portion, well above Italian white at 310 mg or multigrain at 290 mg. If sodium matters more than carbs to you, the wrap is not automatically the lighter pick.
Both. A 6 inch tuna serving carries 22 grams of protein alongside 28 grams of fat, the highest fat count of any protein in this database. The fat comes from the mayo the tuna is mixed with, not from the fish itself.
Naomi Foster verified the sauce and cheese figures on this page against Subway's published values one item at a time, since these are the numbers most often left out of quick online summaries.