How many calories are in a 6 inch Subway turkey sandwich? A full nutritional breakdown

October 8, 2025 •

4 min read

The standard 6-inch Subway Turkey Breast sandwich on 9-grain wheat bread with standard vegetables contains approximately 280 calories. However, this number can change significantly depending on your choice of bread, cheese, and sauce. Understanding these variables is key to managing your dietary goals while enjoying a quick, customizable meal.

Quick Summary

The calorie count of a 6-inch Subway turkey sandwich varies based on customizations. This guide explores the base nutrition and how popular additions like bread, cheese, and sauces can alter the total caloric value and overall nutritional impact.

Key Points

Base Calories: A standard 6-inch turkey sub on 9-grain wheat bread without cheese or extra sauce contains about 280 calories.
Customization Impact: The final calorie count depends heavily on your choice of bread, cheese, and sauces, which can add hundreds of extra calories.
Smart Bread Choices: Opt for lower-calorie bread options like the 9-Grain Wheat or Artisan Italian to keep the base calories down.
Sauce Awareness: High-fat sauces like mayonnaise and chipotle add significant calories, while fat-free options like mustard or vinegar are minimal.
Veggies are Key: Loading up on fresh, crisp vegetables adds nutrients and fiber without substantial calories, promoting satiety.
Consider Other Factors: Beyond calories, pay attention to sodium levels, which can increase with added cheese and certain sauces.

The Baseline: A Simple 6-Inch Turkey Sub

The foundation of the Subway Turkey Breast sandwich offers a relatively low-calorie meal, especially when compared to other fast-food items. For the basic build, Subway often includes the following ingredients, though this can vary by region and customer preference:

Bread: A 6-inch length of 9-Grain Wheat bread.
Meat: Sliced turkey breast.
Vegetables: Crisp lettuce, juicy tomatoes, onions, green peppers, and cucumbers.

This simple combination provides a lean source of protein and a variety of vegetables, contributing fiber, vitamins, and minerals. It is considered a healthy choice, especially when kept minimal. For example, a 6-inch turkey sub on 9-grain wheat bread contains about 280 calories, along with 18g of protein, and 5g of dietary fiber.

The Calorie-Changing Variables: Customization is Key

The true final calorie count of a Subway sandwich is determined by the choices you make during the customization process. What seems like a minor addition can significantly increase the total calories, fat, and sodium.

Bread Choices and Their Impact

Your bread selection is one of the biggest determinants of your sub's base calories. While the 9-Grain Wheat is a popular choice, other options can alter the final nutritional profile.

Hearty Multigrain Bread (6 inch): Around 200 calories.
Artisan Italian Bread (6 inch): Around 200-210 calories.
Italian Herbs & Cheese Bread (6 inch): Around 240 calories, due to the added cheese.
Flatbread (6 inch): Around 240 calories.

The Effect of Cheese on Calories

Adding cheese is another way to increase calories and fat. The type of cheese you choose makes a difference, with some adding more calories than others.

American Cheese: One slice can add approximately 66-80 calories.
Provolone: A slice can be around 60 calories.
Pepper Jack Cheese: Around 100 calories per serving.

Sauces and Condiments: A Hidden Calorie Source

Many popular sauces at Subway are deceptively high in calories. While some, like mustard, vinegar, and fat-free options, are low, creamy sauces can pack a significant punch.

Low-Calorie Options (per 1.5 tbsp serving): Yellow Mustard (~5-10 calories), Fat-Free Sweet Onion Sauce (~40 calories), Red Wine Vinegar (~30 calories).
High-Calorie Options (per 1.5 tbsp serving): Chipotle Southwest (~100 calories), Creamy Italian (~80 calories), Ranch (~100 calories), Mayonnaise (regular) (~90-100+ calories depending on the version).

Customizing for a Balanced Meal: A Nutritional Comparison

Here is a comparison of different 6-inch turkey sandwich builds to highlight how your choices affect the final nutritional summary.


Sandwich Combination	Bread	Cheese	Sauce	Estimated Calories	Estimated Protein	Estimated Sodium
The Standard	9-Grain Wheat	None	None	280 kcal	18g	760mg
With American Cheese	9-Grain Wheat	American	None	~346 kcal	~21g	~830mg
With Chipotle Sauce	9-Grain Wheat	None	Chipotle Southwest	~380 kcal	18g	~1030mg
The Calorie-Conscious	9-Grain Wheat	None	Vinegar	~310 kcal	18g	~790mg
High-Calorie Combo	Italian Herbs & Cheese	American	Regular Mayo	~526 kcal	~22g	~1200+mg

Estimates are based on published nutritional information and may vary. Vegetables like lettuce, tomato, onions, and cucumbers are assumed to be included in the base without significant calorie addition. Sodium estimations are approximate due to variation.

Building a Healthier Subway Turkey Sandwich

Making informed decisions about your sub's ingredients can help you create a meal that aligns with your nutritional goals. While the baseline turkey sub is a good starting point, additional strategies can maximize its health benefits.

Tips for a Healthier Sub

Load up on Veggies: Add as many fresh vegetables as you want, as they are low in calories and high in nutrients and fiber. Fiber helps with satiety, keeping you full for longer.
Choose the Right Bread: Opt for the 9-Grain Wheat or Artisan Italian bread, as they are the lowest in calories among the 6-inch options.
Go Light on Cheese: Consider skipping the cheese entirely or choosing a lower-calorie option if you want to limit your fat intake. If you need it, one slice of American cheese is a moderate option.
Mind Your Sauce: Creamy sauces like regular mayonnaise and chipotle can add hundreds of calories. Stick to fat-free options like the Sweet Onion sauce or simply use mustard and vinegar.
Consider an Open-Faced Sub or Salad: If you want to further reduce carbohydrates, consider an open-faced sandwich using just half the bread or a salad with turkey breast instead.

Beyond Calories: Sodium and Nutrients

While calorie content is a common focus, it's important to consider other nutritional factors. The turkey sub, while a leaner protein option, can still be high in sodium, particularly with certain additions. The standard 6-inch turkey breast sub alone contains a moderate amount of sodium (760mg). Adding cheese and high-sodium sauces like Chipotle Southwest will further increase this number, potentially exceeding the recommended daily intake for some individuals. Paying attention to these figures helps you maintain a balanced diet and avoid excessive salt intake. Conversely, opting for extra vegetables can increase your intake of vital vitamins, minerals, and fiber, contributing positively to your overall health.

Conclusion

The answer to "How many calories are in a 6 inch Subway turkey sandwich?" is not a single number, but a range determined by your choices. Starting with a base of approximately 280 calories, the final tally depends on your customizations, such as bread, cheese, and sauce. By selecting smarter, lower-calorie options like the 9-Grain Wheat bread and low-fat sauces, and loading up on vegetables, you can easily create a balanced, nutritious meal that fits within your dietary plan. For the most accurate nutritional information, always consult the official Subway website, as recipes and ingredients can vary by region. For official nutritional details on all menu items, you can visit the Subway nutrition website.

Frequently Asked Questions

The lowest calorie bread options for a 6-inch sub at Subway are typically the 9-Grain Wheat and the Artisan Italian bread, both of which are around 200-210 calories.

The calorie increase from adding cheese depends on the type. A slice of American cheese adds about 66-80 calories, while Pepper Jack adds approximately 100 calories.

For low-calorie flavor, opt for Yellow Mustard, Fat-Free Sweet Onion Sauce, or Red Wine Vinegar. They typically add 40 calories or less per serving.

Yes, a Subway turkey sandwich can be a healthy choice, especially when customized with plenty of vegetables, minimal high-calorie cheese, and low-fat sauces. It provides lean protein and fiber.

While the base turkey sub has moderate sodium (760mg), the amount can increase significantly with additions. Other subs, particularly those with processed meats and multiple ingredients, can have higher starting sodium levels.

Yes, a Subway turkey sandwich can fit into a weight loss diet through mindful customization. Focus on maximizing veggies, choosing low-calorie bread, and using low-fat sauces to keep the overall meal balanced and lower in calories.

A high-calorie version would include calorie-dense bread like Italian Herbs & Cheese, a high-fat cheese, and a creamy sauce like regular mayonnaise or Chipotle Southwest, which can push the total calorie count well over 500.