If you are trying to eat healthily at Subway, the Turkey Breast is one of the first sandwiches people reach for — and for good reason. It is one of the lowest-calorie options on the entire menu, with a solid protein count to match.
A standard 6-inch Subway Turkey Breast contains 280 calories. A footlong comes in at 560 calories. Both figures are based on the standard build with 9-Grain Wheat bread, standard vegetables, and no cheese or sauce.
But here is the thing — your final calorie count depends heavily on what you add. The right sauce choice alone can push that 280-calorie sandwich past 400 calories without you realising it. This guide breaks down everything you need to know.
Subway Turkey Breast Calories: The Quick Answer
6-inch Turkey Breast (standard build): 280 calories
Footlong Turkey Breast (standard build): 560 calories
The standard build includes 9-Grain Wheat bread, sliced turkey breast, and standard vegetables (lettuce, spinach, tomatoes, onions, green peppers, cucumbers, olives). No cheese, no sauce.
It is worth noting that the Turkey Breast at Subway is one of only a handful of sandwiches that stays under 300 calories for a 6-inch. That makes it a genuinely strong choice for calorie-conscious eaters.
Full Nutrition Facts: Subway Turkey Breast (2026)
Here is the complete macro and micronutrient breakdown for the Turkey Breast sandwich, based on Subway’s official 2026 US nutrition data.
| Nutrient | 6-inch | Footlong |
| Calories | 280 kcal | 560 kcal |
| Protein | 18g | 36g |
| Total Fat | 4.5g | 9g |
| Saturated Fat | 1g | 2g |
| Total Carbs | 46g | 92g |
| Dietary Fiber | 4g | 8g |
| Sugars | 7g | 14g |
| Sodium | 680mg | 1,360mg |
| Cholesterol | 25mg | 50mg |
A few things stand out from this data. The fat content is exceptionally low — just 4.5g total fat for a 6-inch, with only 1g saturated fat. That puts it among the leanest protein options at any fast food chain.
The protein-to-calorie ratio is also strong. At 18g of protein for just 280 calories, the Turkey Breast delivers about 1g of protein per 15.5 calories — which is a genuinely good ratio for a sandwich meal.
Sodium is moderate at 680mg for a 6-inch. It is not the lowest on the menu, but it is considerably better than higher-calorie options like the Meatball Marinara (960mg) or Italian B.M.T. (1,090mg).
How Sauces Can Change Everything
The standard Turkey Breast figure assumes no sauce. In reality, most people add at least one. This is where calorie counts quietly balloon — especially with creamy sauces.
| Sauce | Extra Calories | Notes |
| Yellow Mustard | +5 kcal | Best low-cal choice |
| Honey Mustard | +30 kcal | Light but adds sugar |
| Sweet Onion | +40 kcal | High in sugar |
| Ranch | +110 kcal | Use sparingly |
| Chipotle Southwest | +100 kcal | High fat |
| Mayonnaise | +110 kcal | Highest calorie sauce |
The difference between choosing yellow mustard and mayonnaise is 105 calories per serving — almost equivalent to adding a whole extra slice of bread. If you are serious about keeping your Turkey Breast under 300 calories, mustard, vinegar, or a light drizzle of oil are your best friends.
Sweet Onion sauce is a common choice with Turkey, but at 40 extra calories and a high sugar content, it adds up faster than people expect.
Turkey Breast vs Other Subway Sandwiches
To put the Turkey Breast in context, here is how it compares to the rest of the popular Subway lineup on a 6-inch basis:
| Sandwich (6″) | Calories | Protein | Fat | Sodium |
| Turkey Breast | 280 kcal | 18g | 4.5g | 680mg |
| Rotisserie Chicken | 320 kcal | 27g | 6g | 530mg |
| Veggie Delite | 200 kcal | 8g | 2g | 310mg |
| Black Forest Ham | 290 kcal | 19g | 4.5g | 760mg |
| Chicken Teriyaki | 370 kcal | 26g | 7g | 760mg |
| Meatball Marinara | 480 kcal | 21g | 17g | 960mg |
| Tuna | 480 kcal | 19g | 25g | 590mg |
The Turkey Breast is the second lowest-calorie sandwich in this comparison, behind only the Veggie Delite. Where it wins over the Veggie Delite is protein — 18g versus 8g. For most people, that extra protein makes the Turkey Breast the smarter choice for a filling, satisfying meal.
Compared to the Meatball Marinara or Tuna, both at 480 calories, the Turkey Breast delivers a very similar level of fullness at nearly 200 fewer calories. That gap matters when you are tracking your intake over time.
How to Build the Perfect Low-Calorie Turkey Breast Sub
If your goal is to get the most nutrition for the fewest calories, here is the optimal build:
| Component | Best Choice | Calories | Why |
| Size | 6-inch | ~280 kcal base | Keeps total manageable |
| Bread | Artisan Italian | 180 kcal | Lightest bread option |
| Cheese | Skip or American | +0 or +40 kcal | Skip to save calories |
| Veggies | All of them | +10–20 kcal total | Free nutrition boost |
| Sauce | Yellow Mustard | +5 kcal | Lowest calorie sauce |
This build comes in at roughly 265–275 calories — well under the standard 280-calorie figure because Artisan Italian bread is slightly lighter than 9-Grain Wheat. It still delivers around 17–18g of protein and keeps fat and sodium low.
Loading up on all the free vegetables also increases the volume of your meal significantly, making it more filling without adding meaningful calories.
Is the Subway Turkey Breast Actually Healthy?
For most people and most dietary goals — yes, genuinely.
With 280 calories, 18g of protein, just 4.5g of fat, and a reasonable amount of fibre from the bread and vegetables, the Turkey Breast is one of the most nutritionally balanced fast food sandwiches available. It fits comfortably within a 1,500 to 2,000 calorie daily diet as a main meal.
It is particularly well suited for:
- Weight loss — low calorie, high protein, keeps you fuller for longer
- Muscle building — decent protein without excessive fat or carbs
- Heart health — very low saturated fat (just 1g), moderate sodium
- Diabetes management — moderate carbs and low sugar compared to many fast food options
The main caveat is sodium. Even the relatively moderate 680mg in a 6-inch is about 30% of the recommended daily limit. If you are eating other processed or restaurant food throughout the day, it can add up. Choosing mustard over saltier sauces and skipping processed cheese helps keep sodium in check.
Tips to Cut Calories Further Without Losing Satisfaction
Already happy with the Turkey Breast but want to trim it down a little more? Here are the most effective moves:
- Switch from 9-Grain Wheat to Artisan Italian — saves about 30 calories
- Skip the cheese entirely — saves 40 to 50 calories
- Use yellow mustard instead of any creamy sauce — saves up to 105 calories
- Order a 6-inch and pair with a side salad rather than a footlong
- Ask for extra spinach and cucumbers — they add bulk and fibre for near zero calories
- Avoid banana peppers and olives if you are watching sodium closely
With these tweaks, you can realistically get a 6-inch Turkey Breast down to around 250–265 calories while keeping it genuinely filling and nutritious.
Calculate Your Custom Turkey Breast Order
The numbers above are for the standard build. If you add double meat, switch the bread, or pile on the cheese, your actual calorie count will be different.
Use the free Subway Calorie Calculator at subwaycaloriecalculator.online to build your exact order and see the calorie, protein, carb, fat, fibre, and sodium count update in real time — so you always know exactly what you are getting before you order.
Frequently Asked Questions
| Question | Quick Answer |
| How many calories in a 6-inch Subway Turkey Breast? | 280 kcal on standard build with 9-Grain Wheat, no cheese or sauce. |
| How many calories in a footlong Turkey Breast? | 560 kcal. |
| Is Turkey Breast the healthiest Subway sandwich? | It is one of the top three lowest-calorie options. Veggie Delite is lower at 200 kcal, but Turkey beats it on protein. |
| How much protein does a Turkey Breast sub have? | 18g for a 6-inch, 36g for a footlong. |
| Can I get Turkey Breast under 300 calories? | Yes — choose Artisan Italian bread, skip cheese, and use mustard. You can get it to around 260–270 kcal. |
| Is the sodium in Turkey Breast high? | It is moderate at 680mg for a 6-inch — lower than many Subway options, but still about 30% of the daily recommended limit. |
| Is a Turkey Breast sub good for weight loss? | Yes — it is one of the best fast food options for weight loss, offering high protein and low fat in a moderate-calorie meal. |
Disclaimer: Nutrition values are based on Subway’s official 2026 US nutrition data for standard builds on 9-Grain Wheat bread with standard vegetables and no sauce or cheese. Actual values may vary by location, preparation, and ingredient sourcing. For precise dietary needs, refer to subway.com or consult a registered dietitian.