A footlong Subway sandwich can range from a modest lunchtime option to a calorie-heavy meal depending on what you choose. Bread type, fillings, cheese, sauces and extras all play a major role in determining the final calorie count. While Subway is often seen as a more customisable or healthier fast food choice, understanding exactly what’s going into your sandwich is key if you’re counting calories or watching your diet.

Calories in a Footlong Subway by Filling and Bread

A basic footlong sandwich with no cheese or sauce, using standard white bread, starts at around 450 to 500 calories for the leanest options like Turkey Breast or Veggie Delite. Once you begin adding cheese, mayonnaise, or higher-fat fillings, the numbers climb quickly.

A footlong Italian B.M.T. sits at about 900 to 950 calories, while a footlong Meatball Marinara can reach 960 to 1,000 calories depending on the sauce and bread. A Chicken Teriyaki footlong is around 740 to 800 calories, and a Tuna footlong, which includes mayonnaise in the mix, averages 850 to 900 calories.

The bread type also matters. Italian white bread and 9-Grain wheat are the lowest in calories, at around 400–420 calories per footlong portion. Choosing Hearty Italian, Italian Herbs & Cheese, or Flatbread can add 50 to 100 extra calories before you even consider the fillings.

Adding cheese (around 80–100 calories), sauces (50–200 calories depending on the type and amount), and extras like bacon or avocado can easily push a footlong over the 1,000-calorie mark.

Nutritional Breakdown of a Footlong Subway

The nutritional profile of a footlong Subway sandwich depends entirely on the build, but in general terms, it is a meal high in carbohydrates, moderate in protein, and variable in fat depending on the toppings. A mid-range footlong (like Chicken Breast or Ham with cheese and sauce) typically provides:

  • 75 to 100g of carbohydrates
  • 30 to 40g of protein
  • 10 to 35g of fat, depending on cheese and sauce
  • 5 to 8g of fibre if made with whole grain bread
  • High levels of sodium, especially in processed meats and sauces

Micronutrient content varies. Lean meat and vegetable-heavy sandwiches can provide iron, calcium, vitamin C, vitamin A and B vitamins, but heavily processed options often come with more salt and less fibre.

Benefits of Eating a Footlong Subway

The main benefit of Subway is customisability. If you’re focused on nutrition, you can make choices that fit your goals: lean proteins, lots of veg, lighter sauces, and whole grain bread. This gives you more control over your calorie and macronutrient intake compared to standard fast food options.

A footlong can also serve as a high-protein, high-carb meal for people with increased energy needs—useful for athletes, labourers, or anyone needing a filling, portable lunch. The ability to pack in vegetables means you can boost the fibre and micronutrient content far beyond what’s typical for takeaway meals.

Downsides of Eating a Footlong Subway

Despite the potential to build a balanced meal, many footlong options are high in sodium, fat and calories, especially those loaded with processed meats, cheese, and sauces. A footlong Meatball Marinara with cheese and ranch dressing, for example, is more of a high-fat comfort food than a health-conscious meal.

Footlong portions can also encourage overeating, especially for individuals with lower daily energy needs. It's easy to underestimate the calorie load when the sandwich includes multiple calorie-dense extras like oil, bacon, double meat or creamy sauces.

Many of the meats used are processed and high in sodium, and the sauces often include added sugars and preservatives, even when labelled as "light".

How a Footlong Subway Fits Into Your Diet

A footlong Subway can fit into a calorie-controlled diet, but it depends entirely on how you build it and what the rest of your day looks like. For active individuals or those with higher caloric needs, it can be a satisfying and balanced option if lean proteins and fibre-rich ingredients are prioritised.

If you're trying to lose weight or reduce your calorie intake, consider ordering a 6-inch sandwich instead, and load it with vegetables, mustard or vinegar-based sauces, and lean meats like turkey or chicken breast. Skipping cheese or using only half the usual sauce can cut down significantly on overall energy and fat.

For those watching their carb intake, options are more limited,Subway is a bread-heavy meal—but lettuce wraps or salads with the same fillings are available in many locations and offer a much lighter alternative.

Glycaemic Index of a Footlong Subway

Most bread used in Subway sandwiches has a moderate to high glycaemic index, especially white and Italian varieties, with a GI ranging from 65 to 85. This means they can cause a rapid increase in blood sugar, particularly if eaten alone or with sugary sauces.

Choosing whole grain or 9-Grain Wheat bread helps lower the GI slightly, as does including plenty of vegetables and protein, which help slow digestion and reduce glucose spikes.

For individuals with diabetes or insulin resistance, portion control and ingredient selection are key to making a Subway meal blood sugar–friendly.

How Subway Sandwiches Are Made and What They Contain

Subway sandwiches are made to order, beginning with your choice of bread, followed by your protein (meat, tuna, meatballs, or plant-based options), cheese, vegetables and sauces. The bread is baked on-site but often from pre-prepared dough that contains added sugar and preservatives.

Fillings are a mix of fresh vegetables and processed meats, depending on what you choose. Sauces range from low-fat dressings to calorie-rich additions like mayonnaise or chipotle southwest. Customisation is the strength of Subway—but also the challenge, as small additions can stack up in calories quickly.

Healthy Alternatives to a Footlong Subway

If you enjoy Subway but want to reduce calories, opt for a 6-inch sandwich with lean meat, skip the cheese, and go for mustard or vinegar-based sauces. Ask for extra salad to make it more filling without added calories.

Subway also offers salad bowls with the same fillings, which can cut calories in half compared to a footlong. Other high-street options include grilled chicken wraps, soup and salad combos, or protein bowls that focus more on vegetables and less on starchy carbs.

Summary

A footlong Subway sandwich can contain 450 to over 1,000 calories, depending on the bread, protein, cheese and sauce choices. While it can be a balanced and protein-rich meal, it can also become calorie-dense and high in fat and salt when loaded with extras. Customisation is key—choose wisely and it can fit into almost any diet, from weight loss to high-energy eating. Just remember that size matters, and the difference between smart and indulgent comes down to what you add.

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