Subway Calorie Calculator 2023 [ How To Calculate Subway Calories ]

If you want to live long and healthy, then you must keep track of the food you eat and how healthy they are. Therefore read this article to know how to use the Subway calorie calculator to check the number of calories contained in any meals that you intend to consume at Subway. Subway is one of the most popular restaurants in the United States famous for its Sandwiches and other irresistible delicious meals.

Apart from that, they are finely served in such a way that boosts your appetite and leaves your taste buds wanting more. More so, every meal on the Subway menu is healthy and prepared by professionals who would not jeopardize your health demands. And most importantly, these meals are served at affordable prices that beat those of major competitors like McDonald’s, Dunkin Donuts, Wendy’s, etc.

As much as the meals on the Subway menu are healthy, you can never be sure of their calorie content without calculating it. So, this article will be giving every needed detail about the Subway calorie calculator. You will see how to use the Subway calorie calculator to check the calorie composition of any item on the menu. This you will agree with me is the best way to check excessive weight gain and live healthily. 

Is There A Subway Calorie Calculator?


Yes, there is a Subway Calorie calculator designed to help you check the nutrition content or the number of calories present in any meal of your choice from the Subway menu. In other words, the Subway calorie calculator is a feature of the Subway website that has been designed to help you know the number of calories present in any meal that you intend to get from the menu. 

It is easy to use and readily available. All you have to do is to know how to use it effectively. If you don’t know how to use it, don’t worry, continue reading as I show you how to use the Subway calorie calculator in the next paragraph. 

How To Use Subway Calories Calculator

Subway calorie calculator

The Subway calorie counter is very easy to use. It involves the following straightforward steps. 

  • Visit the official website of Subway
  • Click on Menu and navigate to the “All Sub” section. 
  • Choose your preferred food item from the menu. 
  • Select the macronutrients that make up the food item of your choice such as carbs, fats, etc, and click on “Calculate Yours” 
  • The calculator would sum up all the macro and micronutrients that you’ve entered and give you the total number of calories present in that meal. 

It’s as simple as that. However, if you wish to get the calculation manually, then read the next paragraph. 

Read Now: Subway Sub Of The Day

How To Manually Calculate Subway Calories


This process is a little lengthier than 5he former but it is not difficult. All that is needed here is for you to get the nutritional information of the elements that make up the meal such as Carbs, proteins, vitamins, etc. After getting this, you are a step closer to getting the calories using the formula below. 

The formula for getting the calories is Energy (Kcal) = 4× protein mass(grams) + 4× Carbohydrate mass(grams) + 9× mass of fat(grams). This formula is so gotten because one gram of carbohydrate is equal to 4kcal, protein 4 kcal, and fats 4kcal. Vitamins and minerals are not included because they do not provide energy. See the example below to further understand the calculation. 

Example: one wrap of Spicy Italian subway sandwich contains the following nutrients, 8 grams of fats, 40 grams of carbohydrates, and 20 grams of protein. Find the total number of calories. 

Energy kcal = (4×40) + (4×20) + (9×8)

Energy kcal  = 160 + 80 + 72 = 312

Energy Kcal = 312

Therefore the total number of calories in one wrap of Spicy Italian subway sandwich from this example is 312 calories. 

Note that this is not the actual number of calories. See the table below to know the number of calories present in different meals on the Subway food menu.  

Why Is The Subway Calorie Calculator Important?


The Subway calorie calculator is very important because of the role it plays in helping you live a healthy life by checking the content of any food item that you intend to consume at Subway. The following are some other importance of the Subway Calorie calculator. 

  • It helps to monitor your weight gain. 
  • Helps you achieve success in your weight loss journey. 
  • The Subway calorie calculator also makes it easy to eat healthily. 

Table Showing Subway Menu Items And Calculated Calories. 

Menu Items Calories (Cal)
Steak & Cheese 360
Spicy Italian 470
Steak Club 530
Subway Club 310
Sweet Onion Chicken Teriyaki 370
Turkey Reuben 410
Turkey BreastTurkey Breast 280
Veggie Delite 230
Rotisserie-Style Chicken 350
Roast Beef 320
Oven Roasted Chicken 320
Meatball Marinara 460
Italian B.M.T 390
Cold Cut Combo 340
Classic Tuna 470
Chicken and Bacon 599
Black Forest Ham 290
Sweet Onion Chicken Teriyaki 230
Tuna 310
Turkey Breast 110
Turkey Reuben 330
Veggie Delite 60
Rotisserie-Style Chicken 170
Oven Roasted Chicken 150
Roast Beef 140
Spicy Italian 310
Steak and Cheese 210
Steak Club 250
Subway Club 140
Meatball Marinara 310
Italian B.M.T 230
Cold Cut Combo 180
Chicken & Bacon Ranch 540
Black Forest Ham 110
Egg and Cheese 380
Steak, Egg, and Cheese 450
Bacon, Egg, and Cheese 460
Black Forest Ham, Egg, and Cheese 410
Double Chocolate 210
French Onion Soup (includes bread, cheese) 150
Loaded Baked Potato Soup 210
Pepperoni 80
Raspberry Cheesecake Cookie 200
Tomato Basil Soup 130
White Chip Macadamia Nut Cookie 220
Chocolate Chunk Cookie 210
Chicken Tortilla Soup 110
Chocolate Chip Cookie 200
Chocolate Chip with Rainbow Gems 210
Creamy Chicken & Dumpling Soup 150
Creamy Chicken and Wild Rice Soup 190
Broccoli Cheddar Soup 170
Black Bean Soup 10
Beef Chili Soup 350
Bacon 80


Multigrain Flatbread 220
Parmesan Oregano 210
Ray 190
Rosemary and Sea Salt 220
Jalapeño Cheese 240
Italian Herbs and Cheese 240
Mini Italian 130
Mini Wheat 140
Monterey Cheddar 240
Italian 200
Hearty Italian 210
Flatbread 230
9-Grain Wheat 210
9-Grain Honey Oat 230
Roasted Garlic 230
Swiss 50
Shredded Mozzarella 50
Provolone 50
Pepperjack 50
Monterey Cheddar 50
Cheddar 60
American 40
Oil 45
Ranch 110
Red Wine Vinegar 0
Regular Mayonnaise 110
Spicy Brown Mustard 5
Subway Vinaigrette 40
Sweet Onion 40
Yellow Mustard 5
Light Mayonnaise 50
Honey Mustard 30
Cranberry Mustard Sauce 40
Chipotle Southwest 100

Subway Calorie Menu With Highest Calories?


The item with the highest calories after using the Subway calorie calculator is cookies. Cookies have 400 calories per dollar. Although that doesn’t seem to be so many calories, especially in comparison to other items on Wendy’s calorie menu. However, that item has the highest calories. 

Subway Sandwich With Lowest Calories


After using the Subway calorie calculator as explained above, the result shows that Veggies Delight is the Subway sandwich with the lowest calories. 

Veggie Delight has 230 calories and it is packed with healthy vegetables. It is because of these qualities that Veggies Delight has been termed the healthiest sandwich at Subway. 

Is Subway Sandwich okay for weight Loss?


Yes, Subway sandwiches are generally very okay for weight loss. Most of the sandwiches do not have very high cholesterol and calories hence if you want to lose some weight, sticking to some diet sandwiches from Subway might just be the best option that you have. 

However, you might need to always check out the calorie contents of any of the Sandwiches that you would be consuming at Subway hence the Subway Calorie calculator that has been explained above. 

Also See: Subway Nutrition Calculator

Substitutes To Subway Calorie Calculator

If you do not want to use the Subway calorie calculator, you can use any of the following websites to calculate the calories in the meal. 

  • MyNetDiary
  • MyFitnessPal
  • Fatsecret, etc


Now that you have learned how to use the Subway calorie calculator and its importance. I am hopeful that you would always check for calories before consuming any meal.

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