How many calories are in a chicken and bacon sub?

December 29, 2025 •

3 min read

The calorie count for a chicken and bacon sub can fluctuate widely, potentially exceeding 1,000 calories based on size and add-ins. Understanding the calorie count requires a breakdown of each component.

Quick Summary

The calorie count of a chicken and bacon sub varies based on bread, bacon amount, and dressings. Restaurant versions can be high-calorie. Customization and homemade recipes allow for significant calorie reduction.

Key Points

Calorie Range: Calories in a chicken and bacon sub can range from approximately 350 to over 1,000 depending on size and ingredients.
High-Fat Additions: Creamy dressings, certain cheeses, and excessive bacon increase calories.
Make it Lighter: Choosing whole-grain bread, using lean chicken, and limiting rich sauces lowers the calorie content.
Load up on Veggies: Adding vegetables boosts fiber and nutrients without many calories.
Homemade is Best: Preparing your sub at home allows for control over portion sizes and ingredients, allowing for the lowest possible calorie count.

Understanding the Calorie Breakdown of a Chicken and Bacon Sub

To understand the total calories, each element of a chicken and bacon sub must be considered. A standard sub includes bread, chicken, bacon, cheese, sauces, and any vegetables added. The final calorie count is the sum of these parts, and it's easy for the total to balloon with high-fat additions.

The Foundational Ingredients

Bread: Bread is a major source of carbohydrates and calories. A six-inch sub roll from a popular chain can contain between 180 to 250 calories, while a footlong could be double that.
Chicken: Chicken is often grilled or roasted, which is a lean source of protein. If the chicken is processed or marinated, it can have higher sodium and calorie content.
Bacon: Bacon is high in fat and calories. The amount and cut of bacon significantly impact the sub's nutritional value.
Cheese: Cheese, such as mozzarella or cheddar, can add 100-200 calories. Melted cheese can increase calories.

The Calorie Impact of Toppings and Dressings

Toppings are as important as the ingredients inside. The right choices can save hundreds of calories.

High-Calorie Toppings

Ranch or mayonnaise-based sauces: Creamy dressings like ranch or mayo are significant calorie culprits. Some restaurant portions of ranch dressing can add 100 or more calories per serving.
Extra bacon or cheese: Ordering extra can increase the fat and sodium content. For example, a footlong chicken bacon ranch melt at one chain is listed at 1140 calories, in part due to a high amount of cheese.

Lower-Calorie Alternatives

Fresh vegetables: Adding vegetables like lettuce, tomatoes, onions, and bell peppers adds fiber and nutrients with few extra calories. These also help keep you feeling full longer.
Low-fat condiments: Mustard, a low-fat vinaigrette, or a drizzle of oil and vinegar is a lighter alternative to creamy dressings.

Comparison Table: Chicken and Bacon Sub Calories

This table illustrates the calorie difference between a standard and a healthier, customized chicken and bacon sub.


Feature	Standard Chicken & Bacon Sub	Healthier Chicken & Bacon Sub
Bread	White Italian Bread	9-Grain Wheat Bread
Meat	Standard chicken strips, 4 slices of bacon	Lean grilled chicken breast, 2 slices of lean bacon
Cheese	Provolone or Cheddar	Minimal cheese or skip altogether
Sauce	Ranch or Mayonnaise	Mustard or vinaigrette
Veggies	Lettuce, tomatoes	All available fresh vegetables
Estimated Calories	600-800+ (for a 6-inch)	350-450 (for a 6-inch)

Making a Healthier Sub at Home

Making a chicken and bacon sub at home allows control over ingredients. Here’s a list of steps to follow:

Choose a quality bread: Use whole-grain bread.
Use lean chicken: Grill or roast a boneless, skinless chicken breast.
Go easy on the bacon: Cook fewer slices of bacon or use a lower-sodium variety. Blot the excess grease.
Embrace the veggies: Add fresh vegetables—lettuce, spinach, cucumbers, onions, and bell peppers.
Watch the dressing: Use minimal light ranch, or switch to mustard, vinaigrette, or a light avocado mash.

Conclusion: Your Sub, Your Calories

The number of calories in a chicken and bacon sub is not fixed and is controllable. A store-bought, pre-made sub with traditional toppings can exceed 600-800 calories for a 6-inch portion, with a footlong likely reaching over 1000. By making strategic choices, such as choosing healthier bread and limiting fatty sauces, you can enjoy this flavor combination with fewer calories. Homemade versions offer the most control. The key is mindful customization, whether at a restaurant or in your kitchen, to manage the final calorie count.

calories in Subway Chicken & Bacon Sub on 9-Grain Wheat Bread - CalorieKing

Frequently Asked Questions

A six-inch fast-food chicken and bacon sub often contains between 550 and 650 calories, though this can vary based on the specific ingredients and restaurant.

Bacon can add over 100 calories, primarily from fat, depending on the cut and quantity.

Choose mustard, a simple vinaigrette, or oil and vinegar instead of creamy dressings like ranch or mayonnaise.

Yes, by focusing on lean grilled chicken, minimal lean-cut bacon, skipping cheese and high-fat sauces, and adding extra vegetables, you can create a high-protein, lower-calorie version.

Yes. White Italian bread typically has more calories than options like 9-grain wheat. A footlong roll also contains roughly double the calories of a six-inch one.

A chicken and bacon salad will have significantly fewer calories than a sub, primarily because it removes the high-calorie bread. The calorie difference will depend on the choice of dressing.

To lower the sodium, use less bacon, ask for minimal sauce, and pile on fresh vegetables. Consider using roasted chicken breast rather than processed deli meat.