How Many Calories Are in a 6 Inch Steak and Cheese Sub? A Complete Guide

October 30, 2025 •

4 min read

According to nutrition data from popular chains, a basic 6-inch steak and cheese sub typically contains between 320 and 450 calories, depending on the specific ingredients. This guide provides a detailed breakdown of exactly how many calories are in a 6 inch steak and cheese sub and offers practical advice for managing the nutritional impact.

Quick Summary

The total calories in a 6-inch steak and cheese sub can vary based on bread, cheese type, and added sauces. We examine the different components affecting the final calorie count and explore options for a healthier, less calorie-dense version.

Key Points

Calorie Range: A 6-inch steak and cheese sub typically contains between 320 and 450 calories, but can be higher depending on the restaurant and ingredients.
Bread and Cheese Choices: The type of bread and cheese are major determinants of the sub's overall calorie count and macronutrient profile.
Condiments Matter: High-fat and creamy sauces, like mayonnaise or chipotle, can add hundreds of extra calories, significantly increasing the sub's energy density.
Veggies are Your Friend: Fresh, non-starchy vegetables like lettuce, tomatoes, and onions are low-calorie and help increase the sub's volume and fiber content without adding significant calories.
Hidden Calories: Be aware of hidden calories from cooking oils, extra cheese, and double portions, which can elevate a sub's caloric content well beyond its base level.

Understanding the Calorie Count of a 6-Inch Steak and Cheese Sub

When ordering a 6-inch steak and cheese sub, the final calorie count is not a single, fixed number. It's a sum of its parts, and each ingredient choice significantly impacts the total nutritional value. From the type of bread and cheese to the sauce and extra toppings, every customization can shift the numbers. This guide will walk you through the primary calorie contributors and show you how to make informed decisions for your diet.

The Foundational Components: Bread, Steak, and Cheese

At the core of every steak and cheese sub are three main ingredients: the bread, the steak, and the cheese. Their combined calories form the baseline for the entire sandwich. Different restaurants use varying bread recipes, meat cuts, and cheese types, leading to a wide range of initial calorie figures. For instance, a 6-inch sub on plain white bread with steak and American cheese will have a different calorie profile than one on a multigrain wheat bun with provolone.

Bread: The bread selection is one of the most impactful decisions. A standard 6-inch Italian bread from a chain like Subway contributes a significant number of calories and carbohydrates. Opting for a 9-Grain Wheat bread can sometimes offer slightly more fiber but may not drastically reduce calories. Some eateries also offer flatbread, which can have its own unique nutritional breakdown.

Steak: The steak portion is typically lean but still contributes a substantial amount of protein and some fat. The method of preparation—how much oil is used to cook it, for example—can also add hidden calories. Quality and cut of the meat vary by restaurant, affecting the protein-to-fat ratio.

Cheese: The cheese adds flavor but also a considerable number of calories and saturated fat. Popular options like American and Provolone cheese have different fat and calorie counts. Reducing the number of cheese slices or choosing a lower-fat variety is a straightforward way to trim calories.

Building Your Sub: The Impact of Toppings and Condiments

After the core ingredients, your topping choices are where things can get complicated. Fresh vegetables are generally low-calorie, but sauces can quickly add up, turning a moderately-caloric meal into a high-calorie one.

High-Calorie Condiments to Watch Out For

Mayonnaise (often high in fat and calories)
Chipotle Southwest Sauce (creamy and spicy, but adds fat)
Ranch Dressing
Oil and vinegar dressings (oil, even olive oil, is calorie-dense)

Calorie-Friendly Toppings to Pile On

Lettuce
Tomatoes
Onions
Green Peppers
Cucumbers
Jalapeños
Banana Peppers

Calorie Comparison: 6-Inch Steak and Cheese Subs

To illustrate the calorie variations, here is a comparison of different 6-inch steak and cheese sub configurations based on information from various sources:


Sub Configuration	Bread Type	Cheese Type	Approx. Calories	Macronutrient Breakdown (Est.)
Subway (Base)	Italian	American	320	44% Carbs, 27% Fat, 30% Protein
Subway (Wheat)	Wheat	American	380	50% Carbs, 23% Fat, 27% Protein
Subway (Topped)	9-Grain Wheat	Swiss (Topped with veggies & Chipotle)	450	39% Carbs, 38% Fat, 23% Protein
Planet Sub	Hoagie Roll	Undisclosed	647	37% Carbs, 43% Fat, 20% Protein

Note: Calorie counts are approximations and can vary slightly by location and preparation. These figures clearly demonstrate how different ingredient combinations can alter the total caloric intake, with added sauces and heavier cheeses pushing the total higher.

How to Build a Healthier Steak and Cheese Sub

For those watching their calorie intake, it's possible to enjoy a steak and cheese sub by making smarter choices. Here are a few tips:

Select the Right Bread: Opt for a lighter bread like plain Italian or 9-Grain Wheat over a richer, denser alternative. Consider turning it into a salad or a wrap to cut carbs even further.
Focus on Lean Protein: Use a lean steak and consider the cooking method. Less oil means fewer calories.
Choose Your Cheese Wisely: Request less cheese or a lower-fat variety. Remember that every slice adds calories and saturated fat.
Embrace the Veggies: Load your sub with an abundance of fresh, low-calorie vegetables like lettuce, tomatoes, onions, and bell peppers. They add volume, nutrients, and fiber without a significant calorie increase.
Ditch the Creamy Sauces: Creamy sauces like mayonnaise and chipotle can be a major source of hidden calories. Stick to mustard or a splash of vinegar for flavor instead.

Conclusion

Ultimately, understanding how many calories are in a 6 inch steak and cheese sub requires looking beyond a single number. The final total is a reflection of every choice made, from the bread and cheese to the condiments added. By being mindful of the ingredients, you can control the caloric impact and tailor your sub to fit your dietary goals. Opting for healthier options like wheat bread, plenty of vegetables, and less-fatty condiments can help you enjoy this classic sandwich without overdoing it. Remember to always check the nutritional information provided by specific restaurant chains for the most accurate details.

For additional nutritional insights and specific restaurant menu items, you can consult reliable resources like Eat This Much.

Frequently Asked Questions

It can be made healthier by customizing the ingredients. However, many versions are high in sodium and saturated fat. Making mindful choices, like piling on vegetables and minimizing high-fat sauces and excess cheese, is key to improving its nutritional profile.

Yes, different cheeses have varying calorie and fat contents. Opting for less cheese or a lower-fat type, such as provolone over American cheese, can help reduce the total calories.

The bread is a primary source of calories. Lighter options, such as 9-Grain Wheat, are often a better choice than richer Italian white breads. Choosing a wrap or a sub bowl (salad) can further reduce bread-related calories.

A 12-inch sub will typically contain approximately double the calories of a 6-inch sub, given that it uses twice the ingredients. Always check the specific nutrition information for an accurate estimate.

To reduce calories, it is best to avoid creamy, high-fat condiments like mayonnaise, ranch dressing, and chipotle southwest sauce. Instead, choose low-calorie options like mustard or vinegar.

The main sources of calories are the bread, the cheese, and the steak. Condiments and any additional oil used in cooking also contribute significantly.

To lower the sodium, you can ask for less cheese, avoid high-sodium sauces, and request that the meat is not seasoned heavily. Loading up on fresh vegetables can also help balance the flavor.