How Many Calories Are in a Chicken Salad Sub?

January 3, 2026 •

3 min read

The calorie count for a chicken salad sub can range significantly, typically falling between 300 and over 700 calories, depending on the ingredients and portion size. Factors like the amount of mayonnaise, the type of bread, and additional toppings all play a major role in the final nutritional value of your chicken salad sub.

Quick Summary

A chicken salad sub's calorie content varies widely based on ingredients like mayonnaise, bread type, and portion size. This article explains how to estimate the calorie count and provides advice for making healthier modifications to your sub.

Key Points

Calorie Count Varies: The number of calories in a chicken salad sub is highly variable, ranging from 300 to over 700 depending on the ingredients.
Mayonnaise is a Major Factor: The type and amount of binder used (like mayonnaise) heavily influences the calorie and fat content.
Healthier Binders Exist: Swapping traditional mayo for options like Greek yogurt or avocado can significantly reduce calories.
Portion and Bread Matter: A 6-inch sub will have fewer calories than a 12-inch, and whole wheat bread is a better choice than refined white bread.
Toppings Can Add Up: While fresh vegetables are low in calories, extra cheese or dressings can quickly increase the total calorie count.
Homemade Offers Control: Preparing a chicken salad sub at home allows for precise control over ingredients and portion sizes for healthier results.

Understanding the Variables Affecting Your Sub's Calories

The total number of calories in a chicken salad sub is not a fixed figure, but rather a calculation influenced by several key components. The primary ingredient, the chicken salad itself, is where the biggest variations occur. A homemade version with Greek yogurt instead of heavy mayonnaise will be vastly different from a deli-prepared salad with a high-fat binder. The type of sub roll, toppings, and any added sauces or dressings further contribute to the total nutritional load.

The Impact of Ingredients

The Chicken: Opting for lean chicken breast cooked via grilling or poaching can significantly reduce the base calorie count compared to fried chicken.
The Binder: This is the most calorie-dense part of traditional chicken salad. Mayonnaise is high in fat and calories. Using a lighter alternative like Greek yogurt can save hundreds of calories.
The Bread: A large white sub roll can add a substantial amount of refined carbohydrates and calories. Choosing whole wheat bread adds fiber, and a smaller roll or scoop-out can reduce the carb count.
Toppings and Add-ins: While vegetables like lettuce, tomatoes, and onions are low in calories, adding items like cheese, bacon, or extra dressings can quickly inflate the total. Conversely, adding extra vegetables and nuts can boost nutrient density without excessive calories.

Common Chicken Salad Sub Calorie Ranges

To illustrate the calorie differences, let's look at a few examples based on generic and fast-food versions.


Sub Type	Typical Calories (Approx.)	Serving Size	Key Differentiators
Homemade, Light	300-450	6-inch	Made with Greek yogurt, lean chicken, whole wheat bread
Standard Deli Style	450-600	6-inch	Uses regular mayonnaise, standard white roll, moderate toppings
Fast-Food Footlong	700+	12-inch	Larger portion, often with higher-fat sauces and fillings

How to Calculate the Calories in Your Chicken Salad Sub

For a more precise estimate, you can break down your sub into its components:

Start with the base chicken salad. Estimate the quantity you're using. A half-cup serving of a classic mayo-based chicken salad can be over 400 calories.
Add the bread. A standard 6-inch white sub roll can be around 200-250 calories, while a whole wheat version is similar, with more fiber.
Account for your binder. For homemade subs, calculate the calories for the amount of mayo, yogurt, or other spread you use. For a light version, a few tablespoons of Greek yogurt are minimal, whereas a generous serving of mayo adds significant calories.
Include all other ingredients. This includes cheese, bacon, and even certain sauces, which can add substantial calories. Vegetables like lettuce, tomato, and cucumber add minimal calories but important nutrients and fiber.

Building a Healthier Chicken Salad Sub

Creating a lower-calorie, more nutritious chicken salad sub is easier than you might think. By making conscious choices, you can still enjoy this classic sandwich without overindulging.

Here are some simple steps for a healthier version:

Use a Lighter Binder: Replace traditional mayonnaise with plain Greek yogurt or mashed avocado for creaminess and healthy fats.
Focus on Lean Protein: Use grilled or poached chicken breast instead of canned or fried chicken.
Load Up on Veggies: Add extra celery, onion, carrots, and bell peppers for crunch, fiber, and nutrients.
Go Whole Grain: Opt for a whole wheat roll or serve the chicken salad in a lettuce wrap or on whole-grain crackers.
Mind Your Toppings: Stick to fresh vegetables and avoid high-calorie additions like excess cheese or fatty dressings. A sprinkle of herbs can add flavor without calories.

Example of a Healthier Recipe

For those looking to create their own, a simple and healthier chicken salad recipe can be a great starting point. This recipe from Taste of Home provides a good overview of ingredients and techniques for making a lighter version. The primary difference is the reduction or replacement of high-fat binders with healthier alternatives, focusing on fresh, whole foods.

Conclusion

Ultimately, the calorie count of a chicken salad sub is a result of its specific preparation. While some versions are high in calories due to mayonnaise and large, processed rolls, it is entirely possible to create a healthy, nutrient-rich sub with a calorie count below 400. By being mindful of your ingredients, you can control the nutritional outcome and enjoy a delicious meal that aligns with your health goals.

Frequently Asked Questions

The calorie count for a store-bought chicken salad sub typically ranges from 450 to over 700 calories for a 6-inch or 12-inch serving, respectively, largely due to the use of regular mayonnaise and standard sub rolls.

Yes, a chicken salad sub can be a healthy meal if you make deliberate choices, such as using lean chicken, a light binder like Greek yogurt, a whole-grain bun, and loading it with fresh vegetables.

The primary contributor to calories in a chicken salad sub is often the binder, typically mayonnaise, which is high in fat. Using a lot of it can dramatically increase the overall calorie count.

To reduce calories, try substituting regular mayonnaise with Greek yogurt, opting for a whole-grain roll or a lettuce wrap, and focusing on fresh vegetable toppings rather than high-fat ones.

Yes, there is often a significant difference. Homemade versions allow you to control ingredients for a lower-calorie meal, while fast-food subs tend to be larger and use higher-fat ingredients, leading to a higher calorie count.

Excellent low-calorie alternatives to mayonnaise include plain Greek yogurt, mustard, and mashed avocado. These options provide creaminess and flavor with fewer calories and fat.

Yes, the type of bread has a notable impact. Refined white bread can add significant calories without much fiber, while a whole-grain bun offers more nutritional value and fiber for a similar calorie count.