How many calories are in a 6 inch Italian sub sandwich? Your Complete Guide

October 20, 2025 •

4 min read

A standard 6-inch Italian sub can range from approximately 400 to over 600 calories, heavily depending on the ingredients and portion sizes. This significant variance means that knowing the composition of your meal is key to understanding exactly how many calories are in a 6 inch Italian sub sandwich.

Quick Summary

A 6-inch Italian sub's calorie count varies based on ingredients, from around 400 for a simple version to over 600 with extra toppings and sauces.

Key Points

Total Calories Vary: A 6-inch Italian sub's calorie count can range from 400 to over 600 calories, heavily influenced by ingredients.
Bread is a Key Factor: The type and quantity of bread can contribute a large portion of the sandwich's total calories.
High-Fat Ingredients Drive Up Calories: Fatty cured meats like salami and mortadella, along with cheese and olive oil, are the main sources of calories.
Customization is Crucial for Lighter Options: Opting for more vegetables, less oil, and skipping creamy sauces can significantly reduce the calorie count.
Chain Subs Offer Calorie Transparency: Fast-food chains typically provide calorie counts for their Italian subs, which can be useful for comparison, though actual deli counts vary.
Consider the 'Skinny' or Open-Faced Option: For a healthier choice, remove some of the inner bread or turn it into an open-faced sandwich to immediately reduce calories.

The classic Italian sub is a delicious and satisfying meal, but its traditional composition of cured meats, cheese, and oil often makes it a calorie-dense option. The final calorie count is not a single number but rather a result of several variables, including the type of bread, the specific meats, the quantity of cheese, and the choice of condiments. While a basic Italian sub from a fast-food chain like Subway might clock in at a specific number, a version from an authentic deli with higher-fat meats and more oil will naturally have a higher calorie total.

The Components that Dictate the Calorie Count

To truly understand the calorie content of your 6-inch Italian sub, it's essential to break down the primary ingredients and their typical caloric contributions.

Bread

The bread base is a major calorie component. A standard 6-inch white Italian or herb-and-cheese bread can contribute anywhere from 123 to over 200 calories on its own. High-quality, artisan bread tends to be denser and may contain more calories. Opting for a whole wheat bread may increase fiber but doesn't always lower calories significantly. A strategy to reduce calories is to ask for a 'skinny' sub where some of the inner bread is removed.

Meats and Cheese

The high-fat cured meats are where calories can really accumulate. A typical Italian sub features a mix of meats like Genoa salami, mortadella, and ham, along with provolone cheese.

Genoa Salami: Approximately 120-126 calories per ounce.
Mortadella: About 62 calories per 0.7 oz serving, which is roughly 88 calories per ounce.
Ham: Leaner than other options, around 48 calories per ounce.
Provolone Cheese: Approximately 70 calories per 0.7 oz serving, or 100 calories per ounce.

A 6-inch sub often contains several ounces of these high-fat meats and cheese, which can easily add 250-400+ calories before adding any condiments or vegetables.

Toppings and Condiments

While vegetables add minimal calories, the dressings can have a huge impact. Light toppings like lettuce, tomatoes, and onions add very few calories. However, the standard oil and vinegar dressing is where the calorie count can rise quickly. Olive oil alone contributes around 84 calories per 0.7 tbsp serving. Opting for creamy dressings like mayonnaise adds significantly more, with a regular mayo serving adding around 110 calories. A lighter option would be mustard, which is much lower in calories.

Calorie Comparison: Italian Subs from Popular Chains


Vendor	Bread & Extras	Calorie Estimate	Notes
Subway 6" Italian BMT	Italian herbs & cheese, pepper jack, standard veggies, honey mustard	450 calories	Uses specific cheese and sauce; other variations exist.
Subway 6" Italian BMT	9-Grain Whole Wheat, standard veggies, no cheese or high-fat sauce	410 calories	A healthier baseline option from Subway.
Goodcents 6" Italian Sub	Standard build	670 calories	High-fat, high-sodium option compared to others.
Generic Deli 6" Sub	Standard build with typical deli ingredients	450-550 calories	Highly variable depending on meat, cheese, and oil portions.

How to Build a Lighter Italian Sub

If you want to enjoy an Italian sub without the high-calorie guilt, customization is key. Here are some smart strategies:

Go Light on the Oil: The oil and vinegar adds a delicious flavor, but oil is calorie-dense. Ask for light oil or just the vinegar. Some delis even offer a red wine vinegar spritz instead of a full drizzle.
Choose Leaner Proteins: While the traditional Italian sub features cured meats, some places offer a leaner turkey or ham option. Request less of the fatty Genoa salami and mortadella.
Load Up on Vegetables: Fill your sub with plenty of low-calorie veggies like lettuce, tomatoes, onions, green peppers, and banana peppers. They add volume, fiber, and nutrients without extra calories.
Request Less Cheese: Provolone is a fatty cheese. By reducing the amount or skipping it altogether, you can save a significant number of calories.
Try the 'Skinny' Option: If your sub shop offers it, ask them to remove some of the inner bread, which can save up to 100 calories.
Forgo Creamy Sauces: Stick with low-calorie options like mustard or just vinegar. Avoid mayonnaise, ranch, or other creamy, high-fat sauces.
Open-Faced Sub: Consider eating it as an open-faced sandwich, leaving off one half of the bread. This instantly cuts a major portion of the calories and carbs.

The Verdict: The Final Calorie Tally

In conclusion, a 6-inch Italian sub sandwich can contain anywhere from 400 to well over 600 calories, making it a meal that requires customization if you're watching your intake. The single biggest factors are the type of bread, the amount of fatty cured meats and cheese, and the choice of condiments. For a calorie-conscious approach, opt for less bread, more vegetables, and low-calorie sauces. However, for an occasional treat, acknowledging the higher calorie count allows for better informed decisions, as the authentic experience is often worth the extra indulgence. Ultimately, understanding what's in your sub empowers you to tailor it to your dietary needs without sacrificing flavor completely.

Optional link: More detailed nutrition information can be found at the USDA FoodData Central database.

Frequently Asked Questions

A standard 6-inch Italian BMT from Subway can have around 410-450 calories, depending on the bread, cheese, and sauce choices. For example, a version on 9-grain whole wheat with no cheese has 410 calories, while one on herb and cheese with pepper jack has 450.

The most calorie-dense ingredients are typically the high-fat meats like Genoa salami and mortadella, along with the cheese and olive oil. These items are rich in fat, which contains more calories per gram than protein or carbohydrates.

To lower calories, you can make several changes: ask for a 'skinny' bun or an open-faced sandwich, load up on low-calorie vegetables, choose lean protein options, and replace creamy sauces with mustard or vinegar.

While an Italian sub is high in calories and fat, it can be made healthier. Choosing leaner meats, more vegetables, and healthier dressings can reduce the calorie load. For significant weight loss, it might be better as an occasional meal, but customization allows for better integration into a calorie-controlled diet.

A footlong sub generally has about twice the calories of a 6-inch sub, as it contains double the amount of bread, meat, cheese, and condiments. This means a 12-inch sub can easily exceed 800-1000 calories.

For a lower-calorie alternative at a sub shop, consider a turkey breast or veggie delight sub, and load it with vegetables. At home, you can use lean deli meats in a wrap or on lettuce leaves to dramatically cut calories.

For a homemade sub, the calories depend entirely on your ingredient choices. A typical 6-inch homemade sub with a baguette, standard deli meats, provolone, and olive oil can fall in the 450-550 calorie range. You can control this by using less cheese, leaner meats, and less oil.