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

January 3, 2026 •

4 min read

According to various nutrition trackers, a standard 6-inch rotisserie chicken sub from Subway, including 9-Grain Wheat bread and standard veggies, typically contains between 300 and 350 calories. This article breaks down exactly how many calories are in a 6 inch rotisserie chicken sub from Subway and explores how customization options affect the total count.

Quick Summary

An average 6-inch Rotisserie-Style Chicken sub from Subway contains approximately 300-350 calories, with the final total depending heavily on your specific choices of bread, cheese, and condiments.

Key Points

Base Calorie Range: A standard 6-inch Rotisserie-Style Chicken sub with basic veggies and 9-Grain Wheat bread typically contains 300-350 calories.
Bread Matters: Your choice of bread directly impacts the carbohydrate and calorie total. Opting for a whole-grain option or a protein bowl can reduce calories.
Beware of Sauces: High-calorie sauces like mayonnaise or ranch can significantly increase the total calorie count. Stick to lighter options like mustard or vinegar.
Lean Protein Source: The rotisserie chicken is a lean protein source, providing a high protein-to-calorie ratio compared to many other meat choices.
Easy Customization: You can easily adjust the sub to be healthier by adding more fresh vegetables, skipping cheese, and choosing lighter condiments.

The quest for a nutritious fast-food option often leads many to Subway, and the Rotisserie-Style Chicken sub is a popular choice. But for those watching their diet, a key question remains: how many calories are in a 6 inch rotisserie chicken sub from Subway? The answer depends on your specific order, but starting with the basic build is the first step to understanding its nutritional impact.

The Base Calorie Count

For a standard 6-inch Rotisserie-Style Chicken sub, which includes the 9-Grain Wheat bread, the chicken, and a basic assortment of lettuce, tomatoes, onions, green peppers, and cucumbers, the calorie count is in the range of 300 to 350 calories. This is considered a relatively low-calorie meal, especially when compared to many other fast-food alternatives. The base sub also provides a significant amount of protein, typically around 23 to 29 grams, depending on the source. This makes it a filling and satisfying option for those looking to manage their weight or increase their protein intake.

Nutritional Breakdown of the Basic Sub

The nutritional profile of the base 6-inch Rotisserie-Style Chicken sub can be broken down further:

Calories: 300-350 kcal
Total Fat: 6g
Saturated Fat: 1.5-2g
Cholesterol: 50-55mg
Sodium: 660-710mg
Total Carbohydrate: 39-45g
Dietary Fiber: 4-5g
Sugars: 5-7g
Protein: 23-29g

These figures represent a solid starting point for a healthy meal. The high protein and fiber content contribute to satiety, helping you feel full for longer.

Customization and Its Calorie Impact

The true power of a Subway sub lies in its customization, but this also means the calories can fluctuate significantly. Here's how different choices can add to your sub's total:

Bread Choice: While 9-Grain Wheat is a decent option, other choices can increase the carb and calorie count. For example, some Italian breads or hearty artisan varieties may have higher caloric density. Choosing a low-carb wrap or skipping the bread entirely for a salad can drastically reduce calories.
Cheese Selection: The type and amount of cheese can quickly add calories. Mozzarella might be a standard choice, but adding extra cheese or opting for fattier types will increase the fat and calorie content.
Sauces and Dressings: This is where many people add hidden calories. Creamy dressings and sauces like mayonnaise or ranch are high in fat. Opting for low-calorie alternatives like vinegar, mustard, or the Sweet Onion sauce can save hundreds of calories.
Extra Toppings: While fresh vegetables add minimal calories and lots of nutrients, add-ons like bacon, extra meat, or a heavy portion of guacamole will raise the total calorie count. For example, adding bacon to a sub adds additional fat and sodium.

Comparison Table: 6-Inch Subway Subs

To put the Rotisserie-Style Chicken sub into perspective, here is a comparison with other popular 6-inch options, based on standard preparation:


6-Inch Subway Sub	Approx. Calories	Approx. Protein	Primary Calorie Factor
Rotisserie-Style Chicken	300-350	23-29g	Bread and Chicken
Veggie Delite	200-250	<10g	Bread and Veggies
Oven-Roasted Turkey	250-300	20-25g	Bread and Lean Meat
B.L.T.	350-400	15-20g	Bacon and Bread
Meatball Marinara	450-500	20-25g	Meatballs, Cheese, Sauce

Note: These are approximations and can vary based on specific ingredient amounts.

Customizing Your Sub for Healthier Results

For those aiming to keep their meal as light as possible, here are some actionable tips:

Load up on Veggies: Maximize your intake of nutrient-dense, low-calorie vegetables like lettuce, spinach, cucumbers, green peppers, and onions. They add volume and fiber without significant calories.
Choose Lighter Sauces: Opt for mustard, vinegar, or a light vinaigrette. Avoid high-fat mayonnaise and creamy dressings. Asking for dressing on the side gives you control over the amount.
Consider No Cheese: For a lower-fat option, skip the cheese or ask for a very light sprinkle.
Select Whole-Grain Bread: Stick with the 9-Grain Wheat bread for a good source of fiber, which aids in digestion and satiety.
Make it a Protein Bowl: For a carb-conscious meal, order the Rotisserie-Style Chicken as a protein bowl instead of a sub, served over a bed of spinach and other fresh vegetables.

Conclusion: A Smart Choice with Mindful Adjustments

A 6-inch rotisserie chicken sub from Subway is a solid option for a relatively healthy fast-food meal, especially when compared to many other high-calorie alternatives. The base sandwich provides a good balance of protein and carbohydrates, but the final calorie count is in the hands of the consumer. By making informed choices about bread, cheese, and particularly, sauces, you can easily control the nutritional profile of your meal. Making smart adjustments ensures you can enjoy a flavorful and filling lunch without derailing your dietary goals. For additional nutritional information, consult the official Subway website or independent health resources like Health.com.

Frequently Asked Questions

A basic 6-inch Rotisserie-Style Chicken sub on 9-Grain Wheat bread with standard veggies contains between 300 and 350 calories, according to various nutrition trackers.

Adding cheese, such as mozzarella, will increase the total calories and fat content. To keep the meal lighter, you can skip the cheese or ask for a smaller portion.

Low-calorie options include mustard, vinegar, or a light vinaigrette. These provide flavor without the added fat and calories found in creamy sauces like mayonnaise or ranch.

To make your meal lower in carbs, you can choose to have the Rotisserie-Style Chicken in a salad or a protein bowl instead of on bread.

The 6-inch Rotisserie-Style Chicken sub is a great source of protein, with approximately 23 to 29 grams in the standard build.

The Rotisserie-Style Chicken is often cited as one of the healthier choices because it is not as highly processed as some other meats, with fewer additives compared to options like cold cuts.

The standard 6-inch rotisserie chicken sub contains between 660 and 710mg of sodium. This is a significant amount, so adding extra salt or high-sodium sauces should be avoided if you're watching your intake.