How many calories are in a 6 inch Italian sub from Subway?

October 24, 2025 •

3 min read

According to official nutritional data, a standard 6 inch Italian BMT from Subway contains approximately 360 to 410 calories, depending on the specific bread and customizations. Understanding this base calorie count is the first step in managing your intake and making informed decisions about your meal.

Quick Summary

This guide breaks down the calorie count for a 6 inch Italian sub from Subway, detailing how different bread choices, cheeses, and sauces impact the final nutritional value. It offers a comprehensive overview of how to customize your order for a healthier option.

Key Points

Base Calories: A standard 6 inch Italian BMT from Subway contains approximately 360 to 410 calories before customization.
Bread Makes a Difference: Your choice of bread, such as Artisan Italian (~210 calories) versus Italian Herbs & Cheese (~283 calories), can significantly alter the total calorie count.
Add-ons Increase Count: Cheese and sauces add a substantial number of calories; provolone can add ~70 calories and creamy sauces even more.
Customize for Lower Calories: Opt for 9-Grain Wheat bread, skip the cheese, and choose light sauces like red wine vinegar or mustard to reduce calories.
Pile on the Veggies: Adding plenty of non-starchy vegetables is a great way to add volume and nutrients with minimal added calories.
Be Mindful of Ingredients: Understanding the calorie contribution of each component—bread, meat, cheese, and sauce—is key to controlling the final calorie count of your sub.

Understanding the base calories of a 6 inch Italian sub

When you order a 6 inch Italian sub from Subway, the default recipe provides a starting point for its calorie content. The classic Italian BMT, which is the most common version, typically features pepperoni, salami, and ham, along with a standard selection of vegetables. The base sandwich, without any extra cheese or sauce, generally falls within a predictable calorie range. This base is essential to know before you start adding extra ingredients that can drastically increase the total count.

The impact of bread choice

Your choice of bread is one of the most significant factors in determining the total calories of your Italian sub. Subway offers several bread options, each with a different calorie count. The Artisan Italian bread is a popular choice and contributes a specific number of calories to the overall total. Other breads, like the Italian Herbs & Cheese, add even more calories due to the added cheese. A seemingly small change in bread can have a noticeable effect on the total nutritional value of your meal.

Common Subway 6" Bread Calories (without fillings):

Artisan Italian Bread: ~210 calories
Italian Herbs & Cheese Bread: ~283 calories
9-Grain Wheat Bread: ~190-210 calories

How cheese and sauces affect the count

Adding cheese and sauces is where the calorie count can start to climb rapidly. For instance, adding provolone cheese to a 6-inch sub adds roughly 70 calories. The type and amount of sauce you select will also play a large role. Light mayonnaise can add around 50 calories, while other, heavier sauces like ranch can add more. A simple vinaigrette or skipping sauce altogether can help keep the calorie count lower.

Calorie Comparison of 6" Italian Subs (without toppings)


Component	Italian BMT (Est. Calories)	Spicy Italian (Est. Calories)
Artisan Italian Bread	~210	~210
Meats	~236 (pepperoni, salami, ham)	~213 (pepperoni, salami)
Veggies	Negligible (assumed standard)	Negligible (assumed standard)
Total Base Calories	~446	~423

This table illustrates how the choice between the standard Italian BMT and the Spicy Italian can alter the final calorie count, even before adding customizations. The meat selection is a key differentiator.

Optimizing your Italian sub for lower calories

For those looking to enjoy an Italian sub with a lower calorie count, there are several customization strategies. Opting for the 9-Grain Wheat Bread instead of the Italian Herbs & Cheese can save you calories right from the start. Loading up on fresh vegetables like lettuce, tomatoes, cucumbers, and onions adds volume, fiber, and nutrients without significantly increasing calories. Selecting a lighter sauce, such as a vinaigrette, or choosing to forgo sauce and cheese can further reduce the total. You can also ask for less meat, though this is a less common request. Another method is to ask for a "scooped" bread, where some of the interior bread is removed, reducing the overall carbohydrate content.

Example build: A lower calorie 6 inch Italian sub

Bread: 6" 9-Grain Wheat Bread (~190 calories)
Meats: Standard Italian BMT meats (~236 calories)
Cheese: No cheese (0 calories)
Veggies: Lettuce, tomatoes, onions, green peppers, cucumbers (negligible calories)
Sauce: Red wine vinegar (minimal calories)
Total estimated calories: ~426 calories

Example build: A higher calorie 6 inch Italian sub

Bread: 6" Italian Herbs & Cheese Bread (~283 calories)
Meats: Standard Italian BMT meats (~236 calories)
Cheese: Provolone cheese (~70 calories)
Veggies: Standard veggies (negligible calories)
Sauce: Creamy Italian dressing or mayonnaise (~50-80 calories or more)
Total estimated calories: ~639+ calories

Conclusion

The calorie count of a 6 inch Italian sub from Subway is not a fixed number. It is a highly customizable meal where your choices of bread, cheese, and sauces can create a significant difference in the final nutritional profile. By understanding the base calories of the Italian BMT and being mindful of your additions, you can enjoy a satisfying sub that aligns with your dietary goals. Opting for lighter bread, plenty of veggies, and minimal, if any, high-calorie sauces is the key to keeping your meal on the healthier side. Subway's transparency with nutritional information allows you to make an informed choice with every order.

Frequently Asked Questions

The Italian sub at Subway is officially known as the Italian BMT®, which stands for 'Biggest, Meatiest, Tastiest'.

A 6-inch Spicy Italian sub from Subway contains approximately 430 calories before adding extra cheese or sauces.

To reduce the calories, choose a lighter bread like 9-Grain Wheat, skip the cheese, and opt for low-calorie vegetables and sauces like red wine vinegar.

Yes, using Subway's official nutrition calculator or reviewing their PDF documents is the most accurate way to get the latest calorie information, as recipes and ingredients can change.

While the Italian BMT® has a standard recipe, toppings, and customizations vary, affecting the final calorie and nutritional content.

There is a significant difference; the 6-inch Artisan Italian bread has around 210 calories, while the Italian Herbs & Cheese has approximately 283 calories.

Yes, preparation methods, portion sizes, and ingredient availability can lead to slight variations in calorie counts between different Subway locations.