How Many Calories Are in a 6-Inch Chicken Breast Sub? A Detailed Guide

January 1, 2026 •

4 min read

According to nutrition data, a standard 6-inch oven-roasted chicken breast sub often contains around 300-350 calories, before adding most cheeses or high-fat sauces. However, the definitive answer to how many calories are in a 6 inch chicken breast sub is not static, as the final number is determined by your precise selection of ingredients, including the type of bread, cheese, and dressings.

Quick Summary

The calorie count for a 6-inch chicken breast sub varies based on ingredient choices. Learn how bread, cheese, and sauces impact the total calorie load of your sandwich.

Key Points

Base Calorie Range: A 6-inch chicken breast sub with basic toppings typically contains 300 to 350 calories.
Ingredient Selection is Key: Bread, cheese, and sauce choices are the most significant factors that influence the final calorie count.
Sauces Add Hidden Calories: Creamy dressings like mayonnaise or rich sauces can add a substantial amount of calories and fat.
Vegetables Add Volume and Nutrients: Loading up on fresh, non-starchy vegetables is a great way to increase portion size without significantly raising calories.
Lean Protein is Crucial: Opting for grilled or oven-roasted chicken breast over breaded or fried versions is a healthier, lower-calorie choice.
Portion Control is Important: Sticking to the 6-inch size helps keep calories in check compared to larger versions.
The Skin Adds Calories: If you were to make it at home, opting for skinless chicken breast keeps the calorie count lower.

Understanding the Base Calories of a 6-Inch Chicken Breast Sub

The fundamental building block of this popular sandwich is the 6-inch chicken breast, which provides a solid protein base. For example, a basic 6-inch grilled chicken sub from a popular chain can start at approximately 300 calories with simple vegetable toppings. Other versions, like an oven-roasted chicken breast, might be slightly higher at around 350 calories, even with light toppings. The cooking method for the chicken itself is one of the initial factors in the overall calorie count. Lean, grilled, or oven-roasted chicken adds fewer calories than breaded or fried chicken breast, which absorbs significant oil during preparation.

The Impact of Bread Choice

The type of bread you select is a crucial factor that can alter the nutritional profile of your sub. Different varieties can vary significantly in their calorie, carbohydrate, and fiber content. Whole-grain options often provide more fiber but can sometimes have a comparable calorie count to white bread, so it's wise to check the specific nutritional information. For those aiming for the lowest calorie option, some locations offer flatbread, which can provide a different taste and texture with a potentially different calorie load.

The Calorie Cost of Cheese and Sauces

One of the fastest ways to increase the calories in a sub is through the addition of cheese and sauces. A single slice or portion of provolone cheese, for example, can add around 30-40 calories, and that's just the beginning. Creamy, mayonnaise-based sauces and dressings, or sweet teriyaki glazes, contribute a substantial number of fat and sugar-based calories. For instance, some chicken breast subs with added provolone and light mayo can reach 360 calories, while others featuring teriyaki can jump to 362 calories. Healthier alternatives like vinaigrettes, mustard, or simply sticking to the sauce-free standard can make a significant difference.

The Role of Toppings and Customization

The real power to control your sub's calorie count lies in your ability to customize. Toppings like fresh vegetables are generally low in calories and add volume, fiber, and nutrients. Loading up on items such as lettuce, tomatoes, cucumbers, and peppers will keep your sub feeling full without substantially increasing its energy content. The opposite is true for high-calorie additions such as extra bacon, certain kinds of cheese, and specific sauces. Being mindful of these choices is key to managing your overall intake.

Comparison of 6-Inch Chicken Breast Sub Options


Sub Variation	Bread	Cheese	Sauce	Approximate Calories
Basic Oven Roasted	Italian	None	None	300-330 kcal
With Provolone & Lettuce	Italian	Provolone	None	350 kcal
With Light Mayo	Italian	None	Light Mayo	325 kcal
With Green Peppers, Olives, Lettuce, Tomatoes & Light Mayo	Italian	None	Light Mayo	360 kcal
Chicken Teriyaki	Italian	None	Teriyaki Glaze	362 kcal
On Flatbread with Spinach & Tomato	Flatbread	None	None	320 kcal

How to Build a Lower-Calorie Chicken Sub

Creating a lighter version of your favorite sub is straightforward with a few simple substitutions. Here are some quick tips:

Choose the right bread: Opt for a lighter bread or flatbread option if available, and consider scooping out some of the inside to reduce overall carbs. Or, use a wrap for a different texture with lower calories.
Rethink the protein: Always choose grilled or oven-roasted chicken breast over breaded or fried versions. For some restaurants, you can request half the meat for a leaner meal.
Go easy on the cheese: If you must have cheese, ask for a single slice or opt for a lower-fat variety. Even better, skip the cheese entirely to save a significant number of calories and fat.
Make smart sauce choices: Ditch the creamy, mayo-based sauces and rich dressings. Opt for mustard, vinegar, or a simple oil and vinegar dressing. These provide flavor without the extra fat.
Load up on veggies: Pile on all the fresh, non-starchy vegetables you can get. Lettuce, spinach, onions, peppers, cucumbers, and tomatoes add crunch and bulk for very few calories.
Limit high-fat additions: Be mindful of extras like bacon bits, olives, or too much avocado, as these can easily rack up calories.

Conclusion

The total calorie count for a 6-inch chicken breast sub is not fixed but is a direct result of the choices you make during its preparation. While a plain version can be a relatively lean and protein-rich meal, adding high-calorie dressings, cheeses, and other ingredients can quickly push the total far beyond initial expectations. By being mindful of your choices, especially concerning the bread, sauces, and fatty toppings, you can enjoy a satisfying chicken sub that aligns with your dietary goals. For specific brand nutrition facts, always consult their official website or nutrition guide, such as the Subway website for their most current data.

Build Your Own Low-Calorie Chicken Breast Sub

To manage your calorie intake effectively while enjoying a chicken breast sub, follow these steps:

Start with a lean foundation: Choose an oven-roasted or grilled chicken breast filling.
Select a lighter vessel: Pick a lower-calorie bread or wrap instead of a thicker, denser roll.
Add flavor without fat: Opt for zero-calorie seasonings like salt, pepper, oregano, or a splash of vinegar.
Maximize the fresh ingredients: Request extra helpings of lettuce, spinach, bell peppers, onions, and cucumbers.
Eliminate or minimize high-calorie additions: Skip the cheese and creamy dressings like mayonnaise or ranch.
Check nutrition information: Use the official restaurant website or a reliable nutrition database to see the exact figures for your combination.

The Power of Customization

Your 6-inch chicken breast sub is a highly customizable meal, and this flexibility is your greatest tool for controlling its nutritional value. By understanding which components add the most calories, you can make informed decisions that result in a delicious and healthy meal that fits your dietary needs.

Frequently Asked Questions

The lowest calorie bread options typically include certain flatbreads or thinner types of rolls. Always check the specific nutritional menu of your sandwich shop, as bread options and calorie counts can vary significantly by location and brand.

Yes, adding cheese can add a significant number of calories. A single slice of provolone, for example, can add around 40 calories. Multiple slices or extra cheese can quickly increase the total count.

Creamy dressings like mayonnaise or ranch are major calorie contributors. A typical serving of mayonnaise can add 50-100 calories or more, depending on the amount. Low-fat or light versions are better options, and zero-calorie alternatives like mustard or vinegar are best for cutting calories.

Yes, by making smart choices, you can create a sub under 300 calories. Use a lean, grilled chicken breast, choose a lighter bread, pile on fresh vegetables, and use low-calorie condiments like mustard or vinegar while skipping the cheese entirely.

No, the preparation method, such as whether the chicken is grilled, oven-roasted, or breaded, directly affects the calorie count. Breaded and fried versions will have substantially more calories due to the added fats.

A 6-inch chicken breast sub can be a healthy meal, depending on how it's prepared. When loaded with fresh vegetables and lean protein, it is a balanced choice. However, it can become an unhealthy option when heavy with cheese, bacon, and creamy dressings.

Good low-calorie alternatives include mustard, vinegar, oil and vinegar dressing, or simply using fresh herbs and spices. These options add flavor without the high-fat and calorie content of creamy dressings.