How Many Calories in a Subway Footlong Turkey? (2026 Nutrition Facts)
The Subway footlong turkey is one of those rare fast food orders that actually lives up to the healthy reputation. It is a full-sized meal, genuinely filling, and clocks in at a calorie count that fits comfortably within most daily targets.
A standard Subway footlong turkey contains 560 calories. That is based on 9-Grain Wheat bread, turkey breast filling, and all the standard vegetables — no cheese and no sauce added. For a footlong sandwich, that is an impressively lean number.
But how much do cheese and sauce push that total up? Which bread gives you the lowest calorie footlong? And how does it stack up against other footlong options? This guide answers all of it with 2026 nutrition data.
Subway Footlong Turkey Calories: The Quick Answer
Footlong Turkey Breast (standard build): 560 calories
6-inch Turkey Breast (for comparison): 280 calories
The footlong is exactly double the 6-inch — Subway uses the same ingredient portions and simply doubles them for the larger size. So every figure you see for the footlong is precisely two times the 6-inch equivalent.
At 560 calories, the footlong turkey delivers a genuinely substantial meal. Most adults find a footlong turkey to be comfortably filling as a standalone lunch or dinner — particularly when loaded with all the free vegetables.
Full Nutrition Facts: Subway Footlong Turkey Breast (2026)
Here is the complete nutritional breakdown for the footlong Turkey Breast based on Subway’s official 2026 US data. Standard build on 9-Grain Wheat with all vegetables, no cheese, no sauce.
| Nutrient | Footlong | 6-inch |
| Calories | 560 kcal | 280 kcal |
| Protein | 36g | 18g |
| Total Fat | 9g | 4.5g |
| Saturated Fat | 2g | 1g |
| Total Carbs | 92g | 46g |
| Dietary Fiber | 8g | 4g |
| Sugars | 14g | 7g |
| Sodium | 1,360mg | 680mg |
| Cholesterol | 50mg | 25mg |
The protein content stands out immediately. At 36g of protein for a single footlong, the Turkey Breast delivers the equivalent of roughly five large eggs or a medium-sized chicken breast — in a convenient, portable format. For gym-goers, athletes, or anyone tracking protein intake, this is one of the better fast food options available.
Fat is very low at just 9g total, with only 2g saturated fat. For a full-sized footlong meal, those are exceptional numbers. The fiber content is solid at 8g — about a third of the recommended daily intake — thanks to the 9-Grain Wheat bread and the generous vegetable load.
Sodium is worth noting at 1,360mg. That is about 59% of the recommended daily limit of 2,300mg in a single meal. It is not as extreme as some Subway options — the Italian B.M.T. footlong has 2,180mg — but it is worth being aware of if you are monitoring your sodium intake closely.
How Cheese and Sauce Change the Footlong Turkey Calorie Count
The 560-calorie figure is for the bare standard build. Most people add at least cheese or a sauce — and on a footlong, every addition doubles in impact compared to a 6-inch. Here is exactly what the most common additions do:
| Customisation | Extra Calories | New Footlong Total |
| Standard build (no cheese, no sauce) | +0 kcal | 560 kcal |
| Add Swiss cheese | +100 kcal | 660 kcal |
| Add American cheese | +80 kcal | 640 kcal |
| Add yellow mustard sauce | +10 kcal | 570 kcal |
| Add honey mustard sauce | +60 kcal | 620 kcal |
| Add chipotle southwest sauce | +200 kcal | 760 kcal |
| Add ranch sauce | +220 kcal | 780 kcal |
| Add mayonnaise | +220 kcal | 780 kcal |
| Cheese + creamy sauce combined | +300–320 kcal | 860–880 kcal |
The most important number here is at the bottom. Adding both cheese and a creamy sauce like chipotle southwest or ranch to a footlong turkey pushes the total to 860–880 calories — getting close to 900 before you have had a single chip or drink. That is why being deliberate about sauce choice on a footlong matters so much more than on a 6-inch.
Yellow mustard remains the standout sauce choice for calorie-conscious eaters — just 10 extra calories for a footlong (5 calories per 6-inch serving, doubled) while adding real flavour that complements turkey well. Red wine vinegar adds zero calories and works equally well.
How Bread Choice Affects Your Footlong Turkey Calories
The standard footlong turkey figure assumes 9-Grain Wheat bread at 420 calories for a footlong loaf. Switching breads can move the total by 40 to 140 calories — a meaningful swing on what is already a moderate-calorie meal.
| Bread (Footlong) | Bread Calories | Total Footlong | Notes |
| Artisan Italian | 360 kcal | ~520 kcal | Lowest calorie choice |
| Hearty Multigrain | 380 kcal | ~540 kcal | Best fiber option |
| 9-Grain Wheat | 420 kcal | ~560 kcal | Standard build |
| Flatbread | 440 kcal | ~580 kcal | Not as light as it looks |
| Italian Herbs & Cheese | 500 kcal | ~640 kcal | Highest calorie bread |
Artisan Italian is the lightest option at 360 calories for a footlong loaf — saving 60 calories versus 9-Grain Wheat and a full 140 calories versus Italian Herbs & Cheese. If you want the lowest possible calorie footlong turkey, Artisan Italian with mustard and all vegetables gets you to approximately 530 calories with 35g of protein.
Hearty Multigrain deserves a mention here — at 380 calories for the footlong loaf it is just 20 calories more than Artisan Italian but adds significantly more fiber. For most people who are choosing the footlong turkey for health reasons, Hearty Multigrain is the best all-round bread choice.
Footlong Turkey vs Other Footlong Options
How does the footlong turkey compare to the rest of Subway’s footlong lineup? Here is the full picture:
| Footlong Sandwich | Calories | Protein | Fat | Sodium |
| Turkey Breast | 560 kcal | 36g | 9g | 1,360mg |
| Veggie Delite | 400 kcal | 16g | 4g | 620mg |
| Oven-Roasted Turkey | 520 kcal | 38g | 6g | 1,240mg |
| Black Forest Ham | 580 kcal | 38g | 9g | 1,520mg |
| Rotisserie Chicken | 640 kcal | 54g | 12g | 1,060mg |
| Italian B.M.T. | 820 kcal | 42g | 32g | 2,180mg |
| Meatball Marinara | 960 kcal | 42g | 34g | 1,920mg |
| Tuna | 960 kcal | 38g | 50g | 1,180mg |
The footlong turkey sits in a strong position — second lowest in calories among meat options, behind only the Oven-Roasted Turkey at 520 calories. It beats the Rotisserie Chicken by 80 calories while delivering comparable protein (36g vs 54g — the Rotisserie wins on protein but the Turkey is not far behind per calorie).
The contrast with the heavier footlongs is stark. The Meatball Marinara and Tuna footlongs both come in at 960 calories — 400 more than the Turkey Breast footlong. For the same meal format, the Turkey saves you the caloric equivalent of a full additional 6-inch sandwich.
Best Footlong Turkey Build for Your Goal
The right footlong turkey build depends on what you are trying to achieve. Here are the optimal configurations for the most common goals:
| Goal | Best Build | Est. Calories | Why |
| Lowest calorie footlong | Artisan Italian, no cheese, mustard | ~530 kcal | Lightest bread + no extras |
| Best protein-to-calorie ratio | 9-Grain Wheat, no cheese, mustard | ~570 kcal | 36g protein, good fiber |
| Weight loss | Artisan Italian, all veggies, mustard | ~540 kcal | High volume, low cal, filling |
| Meal prep / post-gym | Hearty Multigrain, Swiss, mustard | ~660 kcal | Good protein + carbs for recovery |
| Maximum flavour (still reasonable) | Italian H&C bread, Swiss, honey mustard | ~760 kcal | Indulgent but still trackable |
The weight loss build in particular deserves attention. A footlong Turkey on Artisan Italian with all vegetables and mustard at approximately 540 calories is one of the most remarkable value meals in fast food — a full footlong sandwich with 35g of protein and 8g of fiber, well within a moderate calorie budget.
Is the Subway Footlong Turkey a Good Meal?
For everyday eating and weight management
The footlong turkey is genuinely one of the best choices you can make at Subway for a main meal. At 560 calories with 36g of protein and 8g of fiber on the standard build, it hits the right balance of being filling, nutritious, and calorie-appropriate for most adult diets. It works as a full lunch or dinner without needing to add sides.
For high-protein diets and gym-goers
36g of protein in a single meal is solid, though not exceptional for someone with high protein targets. If you need more, asking for double meat on a footlong brings the protein closer to 50–54g at the cost of an additional 80–100 calories — still very reasonable for the protein return. The Rotisserie Chicken footlong (54g protein, 640 calories) is worth comparing if maximum protein per calorie is the priority.
For calorie-restricted diets
The footlong turkey is one of very few footlong sandwiches that fits within a 600-calorie meal budget. On Artisan Italian with mustard and all vegetables, you can get the full footlong experience for approximately 530 calories. That is a legitimate, filling meal that leaves room in the day for other foods — something most footlong sandwiches cannot offer.
Tips for Ordering a Lower-Calorie Footlong Turkey
- Choose Artisan Italian bread over 9-Grain Wheat — saves 60 calories on the footlong with no flavour trade-off
- Load every vegetable — they add volume, crunch and nutrition for virtually zero calories on a footlong
- Use yellow mustard or red wine vinegar as your sauce — saves up to 220 calories compared to mayo or ranch
- Skip cheese if you are being strict — saves 80–100 calories and the turkey flavour holds up fine without it
- If you want cheese, choose Swiss — it adds the least sodium (60mg per slice) of any cheese option
- Avoid adding extra sauce even if asked — Subway staff sometimes apply generous portions on footlongs
Calculate Your Exact Footlong Turkey Order
Swap the bread, add your favourite cheese, or choose a different sauce — and your calorie total changes immediately from the 560-calorie baseline.
Use the free Subway Calorie Calculator at subwaycaloriecalculator.online to build your exact footlong turkey order from scratch and watch the calories, protein, carbs, fat, fiber, and sodium update in real time with every choice. It takes less than a minute and removes all the guesswork before you order.
Frequently Asked Questions
| Question | Quick Answer |
| How many calories in a Subway footlong turkey? | 560 kcal on the standard build — 9-Grain Wheat bread, turkey, standard vegetables, no cheese or sauce. |
| Is a Subway footlong turkey filling for a full meal? | Yes — 560 calories, 36g protein, and 8g fiber make it one of the most satisfying lean footlongs you can order at any fast food chain. |
| How many calories if I add cheese to my footlong turkey? | Add 80–100 kcal depending on cheese type. American adds 80 kcal, Swiss and Provolone add 100 kcal each. Total becomes 640–660 kcal. |
| What is the lowest calorie footlong turkey build? | Artisan Italian bread, no cheese, all vegetables, yellow mustard — approximately 530 calories and 35g of protein. |
| Is a footlong turkey better than two 6-inch turkeys? | Nutritionally they are identical — a footlong is exactly two 6-inch servings. A footlong may offer slightly better value for money depending on location pricing. |
| How much protein is in a footlong Subway turkey? | 36g of protein on the standard build. That is roughly equivalent to the protein in five large eggs or a medium chicken breast. |
| Is the footlong turkey good for weight loss? | Yes — at 560 calories for a full footlong with 36g of protein, it is one of the best high-volume, high-protein, moderate-calorie meals available at fast food. |
| How does sodium compare to other footlongs? | The footlong turkey has 1,360mg of sodium — moderate for Subway. The Italian B.M.T. footlong has 2,180mg and the Meatball Marinara has 1,920mg by comparison. |
Disclaimer: Nutrition values are based on Subway’s official 2026 US nutrition data for the standard Turkey Breast footlong build on 9-Grain Wheat bread with standard vegetables and no cheese or sauce. Actual values may vary by location, preparation, and ingredient sourcing. For precise dietary needs, refer to subway.com or consult a registered dietitian.