Subway Footlong Calorie Count by Sandwich: Every Option Ranked (2026)
Ordering a Subway footlong without knowing the calorie count is a bit like ordering blind. The range is enormous — from 400 calories at the low end to 960 calories at the high end — and the gap between the leanest and most indulgent footlong is the caloric equivalent of a full extra meal.
Subway menu boards typically display 6-inch calorie counts, which means footlong calories are not front and centre when you are standing in line. And since a footlong is exactly double a 6-inch in every nutritional measure, the numbers scale up fast.
This guide ranks every Subway footlong by calorie count using 2026 US nutrition data, covers the best options for different goals, and explains exactly how your customisation choices move the final number.
Every Subway Footlong Ranked by Calories (2026)
All values below are based on Subway’s official 2026 US nutrition data for standard builds on 9-Grain Wheat bread with standard vegetables, no cheese, and no sauce. This gives the cleanest comparison between sandwiches.
| # | Footlong Sandwich | Calories | Protein | Fat | Best For |
| 1 | Veggie Delite | 400 kcal | 16g | 4g | Lowest calorie footlong |
| 2 | Oven-Roasted Turkey | 520 kcal | 38g | 6g | Best protein under 600 cal |
| 3 | Turkey Breast | 560 kcal | 36g | 9g | Lean classic choice |
| 4 | Black Forest Ham | 580 kcal | 38g | 9g | Budget-friendly lean option |
| 5 | Rotisserie-Style Chicken | 640 kcal | 54g | 12g | Most protein per footlong |
| 6 | Grilled Chicken | 660 kcal | 48g | 12g | Lean muscle-building pick |
| 7 | Roast Beef | 720 kcal | 52g | 16g | High protein, hearty |
| 8 | Sweet Onion Chicken Teriyaki | 740 kcal | 52g | 14g | Flavourful mid-range option |
| 9 | Subway Club | 760 kcal | 52g | 16g | Triple meat, solid protein |
| 10 | Steak & Cheese | 760 kcal | 52g | 24g | Hearty and filling |
| 11 | Italian B.M.T. | 820 kcal | 42g | 32g | Classic Italian flavour |
| 12 | Spicy Italian | 900 kcal | 38g | 42g | Highest fat on the menu |
| 13 | Meatball Marinara | 960 kcal | 42g | 34g | Comfort food indulgence |
| 14 | Tuna | 960 kcal | 38g | 50g | Highest fat on the menu |
The range is striking. The Veggie Delite footlong at 400 calories sits at one end — a genuinely large, filling sandwich well under 500 calories. At the other end, the Meatball Marinara and Tuna both land at 960 calories — nearly as many calories as most people should eat in an entire half-day.
Three things stand out from the full ranking. First, the chicken options cluster in the 600–660 calorie range and offer by far the best protein-to-calorie ratios. Second, the processed meat sandwiches — Italian B.M.T., Spicy Italian — jump sharply in both calories and fat once you move past the chicken tier. Third, the Tuna footlong has the highest fat content of any sandwich at 50g — more than twice the fat of the Turkey Breast footlong.
The Only Footlongs Under 600 Calories
If keeping your footlong under 600 calories is the goal, only four sandwiches qualify on the standard build:
| Footlong | Calories | Protein | Fat | Sodium |
| Veggie Delite | 400 kcal | 16g | 4g | 620mg |
| Oven-Roasted Turkey | 520 kcal | 38g | 6g | 1,240mg |
| Turkey Breast | 560 kcal | 36g | 9g | 1,360mg |
| Black Forest Ham | 580 kcal | 38g | 9g | 1,520mg |
The Veggie Delite is the only footlong under 500 calories — and at 400 calories for a full footlong, it is remarkable by fast food standards. The trade-off is protein at just 16g, which means it is less filling per calorie than the meat options.
For most people looking for a sub-600 calorie footlong with real sustaining power, the Oven-Roasted Turkey at 520 calories and 38g of protein is the standout choice. It sits just 120 calories above the Veggie Delite but delivers more than double the protein — a trade-off that is almost always worth making if hunger and satiety matter to you.
Best Footlong for Protein: Ranked by Efficiency
Not all protein is created equal from a calorie-cost perspective. Here is how the highest-protein footlongs stack up against each other on calories-per-gram-of-protein — the truest measure of protein efficiency:
| Footlong | Protein | Calories | Cal per gram protein | Verdict |
| Rotisserie-Style Chicken | 54g | 640 kcal | 11.9 kcal/g | Best overall ratio |
| Grilled Chicken | 48g | 660 kcal | 13.8 kcal/g | Excellent |
| Oven-Roasted Turkey | 38g | 520 kcal | 13.7 kcal/g | Best budget option |
| Roast Beef | 52g | 720 kcal | 13.8 kcal/g | High protein + hearty |
| Turkey Breast | 36g | 560 kcal | 15.6 kcal/g | Good all-rounder |
| Tuna | 38g | 960 kcal | 25.3 kcal/g | Worst protein efficiency |
The Rotisserie-Style Chicken is the clear winner — 54g of protein at just 11.9 calories per gram of protein. That is a better protein efficiency ratio than most protein supplements. For anyone focused on muscle building, athletic performance, or simply maximising protein intake, the Rotisserie Chicken footlong is the best choice on the menu.
The Tuna footlong sits at the opposite extreme — 38g of protein at 25.3 calories per gram, by far the worst protein efficiency on the menu. Most of those extra calories come from the mayonnaise pre-mixed into the tuna filling, which adds fat without adding protein.
How Extras Push Your Footlong Calories Up
The figures in the ranking table are for standard builds only. In the real world, most people add at least one extra — and on a footlong, every addition is doubled compared to a 6-inch. Here is exactly what the most common additions cost:
| Addition | Extra Calories (footlong) | Notes |
| Yellow mustard | +10 kcal | Best sauce for calorie control |
| Red wine vinegar | +0 kcal | Zero calorie flavour boost |
| Sweet onion sauce | +80 kcal | Popular but adds sugar |
| Honey mustard | +60 kcal | Light option |
| Chipotle southwest | +200 kcal | Doubles the sauce impact vs 6-inch |
| Ranch or mayonnaise | +220 kcal | Biggest calorie addition |
| American cheese | +80 kcal | Two slices on a footlong |
| Provolone or Swiss | +100 kcal | Slightly higher than American |
| Double meat | +160–360 kcal | Varies by protein — worth it for protein goals |
The footlong doubling effect is important to understand. Adding ranch sauce to a 6-inch costs 110 calories. On a footlong, that same sauce costs 220 calories — nearly a quarter of many people’s daily calorie budget from a single condiment choice. This is why sauce selection matters so much more on a footlong than on a 6-inch.
Adding both cheese and a creamy sauce to almost any footlong will push your total over 1,000 calories. A Meatball Marinara footlong with Provolone and ranch, for example, lands at approximately 1,280 calories — more than half the daily calorie intake for most adults in a single sandwich.
Best Footlong for Every Diet Goal
For weight loss
Oven-Roasted Turkey footlong on Artisan Italian bread with all vegetables and yellow mustard. Approximately 480 calories and 37g of protein — a full footlong that fits within a calorie deficit for most adults. This is one of the best weight-loss meals available at any fast food chain.
For muscle building and high protein
Rotisserie-Style Chicken footlong on Hearty Multigrain with all vegetables and mustard. Approximately 660 calories and 54g of protein — enough protein to support muscle recovery for most training loads in a single meal.
For a filling but moderate-calorie meal
Turkey Breast or Black Forest Ham footlong on 9-Grain Wheat with all vegetables and a light sauce. Both sit in the 560–580 calorie range with 36–38g of protein — genuinely substantial meals that leave room in the day for other food.
For an indulgent but trackable footlong
Italian B.M.T. footlong on 9-Grain Wheat with Provolone and mustard. Approximately 920 calories — high, but fully accountable. If you know it going in and plan your other meals around it, there is nothing wrong with an occasional indulgent footlong. This is a better tracked option than the Meatball Marinara or Tuna, which approach 1,000 calories before extras.
Why Footlong Calories Are Not Shown on Subway Menu Boards
A common point of confusion: Subway’s in-store menu boards typically display calorie counts for 6-inch sandwiches only, not footlongs. This means customers ordering footlongs often do not have the calorie information directly in front of them at the point of ordering.
The reason is practical — displaying two calorie figures for every sandwich item would make the menu boards unwieldy. But since a footlong is exactly double a 6-inch in every nutritional respect, you can always calculate the footlong calories yourself by doubling whatever is shown on the board.
A better approach is to look up your order before you go. Using a calorie calculator before you walk into Subway removes the guesswork entirely and means you can order confidently knowing exactly what your meal contains.
Five Rules for Keeping Your Footlong Calorie Count in Check
- Choose your sandwich first — pick from the top four (Veggie Delite, Oven-Roasted Turkey, Turkey Breast, Black Forest Ham) if staying under 600 calories is the goal
- Switch to Artisan Italian bread — saves 60 calories on a footlong compared to 9-Grain Wheat, and 140 calories compared to Italian Herbs & Cheese
- Treat sauce as the most consequential decision on a footlong — creamy sauces add 200+ calories on a footlong versus under 20 for mustard or vinegar
- Load every free vegetable — they add genuine volume and nutrition for zero calorie cost on a footlong
- Consider whether you actually need a footlong — a 6-inch with a side of apple slices is often as filling for 150–200 fewer calories than a plain footlong
Build Your Footlong and See the Exact Calories
The ranking above uses standard builds as a baseline. Add your cheese, switch the bread, or choose your sauce — and your footlong calorie count shifts immediately.
Use the free Subway Calorie Calculator at subwaycaloriecalculator.online to pick your footlong sandwich and customise every ingredient in real time. Watch the calorie, protein, carb, fat, fiber, and sodium totals update instantly as you build your order. No PDFs, no guessing — just accurate footlong nutrition before you order.
Frequently Asked Questions
| Question | Quick Answer |
| How many calories in a Subway footlong? | It ranges from 400 calories (Veggie Delite) to 960 calories (Meatball Marinara and Tuna) depending on your sandwich choice, before adding cheese or sauce. |
| What is the lowest calorie Subway footlong? | The Veggie Delite at 400 calories — the only footlong on the menu under 500 calories on a standard build. |
| What is the highest calorie Subway footlong? | The Meatball Marinara and Tuna are tied at 960 calories each on a standard build before extras. |
| Is a Subway footlong calorie count just double the 6-inch? | Yes — Subway’s footlong portions are exactly double the 6-inch. Every footlong calorie figure is 2x the 6-inch value. |
| Which footlong has the most protein? | The Rotisserie-Style Chicken footlong with 54g of protein at 640 calories — the best protein-to-calorie ratio on the footlong menu. |
| Can I get a footlong under 600 calories? | Yes — four options: Veggie Delite (400), Oven-Roasted Turkey (520), Turkey Breast (560), and Black Forest Ham (580). |
| Does the bread type change footlong calories? | Yes — the difference between Artisan Italian (360 kcal for the loaf) and Italian Herbs & Cheese (500 kcal) is 140 calories on a footlong. Always one of the most impactful choices. |
| Are footlong calories listed on the Subway menu board? | Subway menu boards typically show 6-inch calories. For footlong calories, double the displayed figure or use a calorie calculator before you order. |
Disclaimer: All 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 cheese or sauce. Footlong values are exactly double the 6-inch values. Actual values may vary by location, preparation, and ingredient sourcing. For precise dietary needs, refer to subway.com or consult a registered dietitian.