How Many Calories Are in a 6-Inch Tuna Sub?

December 17, 2025 •

3 min read

A 6-inch Subway tuna sub, prepared with 9-Grain Wheat bread and standard vegetables, contains approximately 480 calories. However, this number can change significantly based on your choice of bread, cheese, and sauces. Understanding the caloric breakdown is key to fitting this popular fast-food option into your dietary goals.

Quick Summary

The calorie count of a standard 6-inch tuna sub hovers around 480, but can vary depending on customizations. Learn how additions like bread type, cheese, and dressings impact the total calorie count of your meal, and get tips for making healthier modifications.

Key Points

Base Calories: A standard 6-inch tuna sub typically contains around 480 calories, based on common fast-food preparations.
Bread Makes a Difference: The type of bread significantly impacts the calorie count, with options like whole wheat often having a different nutritional profile than white bread.
Cheese Adds Calories: Adding cheese can increase the total caloric load by 20 to over 50 calories per serving.
Sauce is a Factor: Creamy sauces like extra mayonnaise will increase the calorie count, while lighter options such as mustard are lower in calories.
Customization is Key: You have control over the final calorie count by choosing your ingredients wisely, like loading up on low-cal veggies.
Footlongs Double the Count: The footlong version of a tuna sub will roughly double the calories and other nutritional values of the 6-inch sub.

Understanding the Base Calories of a 6-Inch Tuna Sub

At its core, the calorie count for a 6-inch tuna sub is largely determined by its main ingredients: the bread and the tuna salad itself. The tuna salad, which is mixed with mayonnaise, is a primary contributor of calories and fat. Adding fresh vegetables like lettuce, tomatoes, and cucumbers adds negligible calories while providing essential nutrients and fiber.

The Role of Bread in Your Tuna Sub's Calories

Your choice of bread is one of the biggest variables in the nutritional profile of your sub. Lighter bread options can help keep calories down, while heartier, denser breads will increase the total count. For example, a 6-inch tuna sub on 9-Grain Wheat bread from Subway is reported to have around 480 calories, while the same sub on a classic Italian white bread may contain more. The key is to check the specific nutritional information provided by the restaurant, as formulas can change.

Customizing for Calorie Control

One of the main benefits of a customizable sub is the power to make healthier choices. Simply by swapping out ingredients or adjusting portion sizes, you can significantly alter the calorie content.

Here are some simple modifications:

Choose a lighter bread: Opt for a whole wheat or multigrain bread, which often has more fiber than white bread.
Limit cheese: A slice of cheese can add anywhere from 50 to 100 calories or more, depending on the type. Ask for no cheese or a lighter option to save calories.
Manage sauces and condiments: The tuna salad itself is made with mayonnaise, which is calorie-dense. Be mindful of any extra sauces. Swapping out creamy dressings for lighter options like mustard or vinegar can save a significant number of calories.
Pile on the veggies: All non-starchy vegetables like lettuce, spinach, green peppers, and onions are low in calories and high in fiber. They add volume and nutrients without the caloric load.
Watch the portion size: Sticking to the 6-inch sub rather than upgrading to a footlong is the most direct way to control calorie intake. The footlong is approximately double the calories.

Comparison Table: 6-Inch Tuna Sub Calorie Adjustments

To illustrate the impact of your choices, here is a comparison of different versions of a 6-inch tuna sub.


Item	Estimated Calories	Notes
Standard 6-inch Tuna	480 kcal	On 9-Grain Wheat bread with standard veggies.
With American Cheese	~500 kcal	Adds approximately 20 calories for the cheese.
With extra mayonnaise	530+ kcal	Adding a second portion of mayo increases fat and calories.
On White Bread	524 kcal	Using standard white bread instead of wheat.
With Light Sauces (Mustard/Vinegar)	<480 kcal	Opting for non-creamy, low-calorie condiments.
On Flatbread	489 kcal	Flatbread has a slightly different calorie count.

Beyond Calories: Other Nutritional Factors

While calories are a key metric, they don't tell the whole story. The tuna sub's fat and sodium content are also important. The tuna salad, which includes mayonnaise, contributes a significant portion of the fat. For example, a 6-inch sub contains approximately 25g of total fat. It is also relatively high in sodium, around 700mg, which is something to consider for those watching their sodium intake. On the positive side, it is a good source of protein, providing around 20g per serving, which helps with satiety.

Conclusion: How to Handle Your Tuna Sub

The caloric content of a 6-inch tuna sub is not a fixed number, but a customizable figure. The base model at places like Subway provides a solid nutritional foundation, but toppings, cheeses, and sauces can push the calorie count higher. For those monitoring their intake, opting for whole wheat bread, skipping cheese, and sticking to low-calorie condiments will result in the healthiest version of this popular sandwich. Ultimately, it’s all about informed choices to align your meal with your dietary goals.

For more detailed nutritional information, it's always best to consult the restaurant's official website, such as Subway's nutrition information page.

Frequently Asked Questions

The main factors affecting the calorie count are the type of bread and the amount of mayonnaise used in the tuna salad. Additional high-calorie toppings like cheese and extra sauces also increase the total.

Yes, you can make a tuna sub healthier by choosing whole wheat bread, skipping the cheese, and using low-calorie condiments like mustard or vinegar instead of additional mayonnaise.

The most accurate nutritional information can be found on the restaurant's official website or by using a reliable third-party nutrition database like Nutritionix.

Yes, a 6-inch tuna sub is a good source of protein, typically providing around 20 grams, which is beneficial for feeling full and for muscle repair.

Due to the mayonnaise used in the tuna salad, a standard 6-inch tuna sub can be relatively high in fat, with about 25 grams of total fat.

A footlong tuna sub has approximately double the calories of a 6-inch sub, so it's important to consider portion size when managing calorie intake.

No, the nutritional value can vary between different restaurant chains and even different preparations. Always check the specific restaurant's nutritional information for the most accurate details.