How many calories are in a footlong steak and cheese from Subway?

January 9, 2026 •

4 min read

According to the official Subway US nutrition information from September 2025, a standard footlong Steak & Cheese sub on 9-Grain Wheat bread contains 760 calories, not including vegetables or additional sauces. This figure provides a base, but the final calorie count can change significantly based on your choices.

Quick Summary

The standard Subway footlong steak and cheese starts at 760 calories; however, bread, cheese, sauces, and extra toppings can drastically increase the total nutritional value.

Key Points

Base Calories: A standard footlong Steak & Cheese on 9-Grain Wheat bread has approximately 760 calories, based on official Subway US nutritional information.
Customization Matters: Bread choice, sauce selection, and added extras like bacon or extra cheese can dramatically alter the final calorie count.
Sauce Impact: Creamy, high-fat sauces like Chipotle Southwest or mayonnaise add substantial calories compared to low-calorie options such as vinegar or mustard.
Lower-Calorie Build: To reduce calories, opt for a standard bread like Italian or 9-Grain Wheat, skip extra cheese, and load up on calorie-free vegetables with a light sauce.
Higher-Calorie Build: For a more indulgent sub, choose Italian Herbs & Cheese bread, extra cheese, extra meat, and creamy, high-fat sauces.
Official Source: The most reliable way to calculate your specific sub's nutrition is by using the official Subway nutrition calculator or PDF available on their website.

The Calorie Breakdown of the Standard Footlong Steak & Cheese

To understand the total calorie count of a footlong steak and cheese, it's essential to look at the baseline. The core components of the sandwich provide a starting point before any additions. The steak and cheese itself, combined with the standard bread, makes up the bulk of the calories. The official US nutritional document from Subway provides a transparent breakdown, which is the most reliable source for a standard build.

The 760-calorie baseline for the footlong Steak & Cheese on 9-Grain Wheat bread consists primarily of steak, provolone cheese, and the bread itself. These three components are calorie-dense due to their high protein, fat, and carbohydrate content, respectively. The steak and cheese provide a significant protein boost, while the bread contributes a large number of carbohydrates.

How Bread Choices Alter the Calorie Count

Your choice of bread can be one of the most significant factors affecting the final calorie total of your footlong sub. While the difference between some options is minimal, others can add or remove hundreds of calories.

Here are some common bread options and how they impact the total:

9-Grain Wheat: Used for the baseline calculation, this bread offers a middle-of-the-road calorie count.
Italian (White): Typically similar in calories to the wheat bread, a solid choice for a standard sub.
Hearty Multigrain: Another option similar to the wheat bread, often chosen for its fiber content.
Italian Herbs & Cheese: This bread adds a significant amount of calories due to the added cheese and flavorings baked into the bread. It can push the final total considerably higher.
Flatbread: Can have a different calorie profile compared to the standard sub rolls, so it's always worth checking the nutritional calculator for an accurate figure.

The Impact of Cheese and Sauces

After the bread, your choice of cheese and sauce will have the next biggest impact on the total calories and fat content. Not all cheeses are created equal, and some sauces are far more calorie-dense than others. For example, adding an extra serving of cheese can increase the calorie count by 100-200 calories, depending on the cheese type.

When it comes to sauces, the variations are even more dramatic. Creamy, high-fat sauces like Chipotle Southwest and mayo can add over 100 calories per serving, while lighter options like vinegar or yellow mustard add almost none. Choosing a high-fat sauce is one of the quickest ways to turn a moderately-caloric sandwich into a significant meal.

Customizing Your Footlong: Low-Calorie vs. High-Calorie Options

Understanding the calorie contributions of each ingredient allows you to customize your footlong to fit your dietary goals. A few simple choices can lead to a difference of several hundred calories.

Here's how to build your perfect sub, depending on your goal:

Building a Lighter Steak & Cheese Sub

To minimize calories, focus on low-calorie vegetables and sauces. Start with a 9-Grain Wheat or Italian bread. Load up on calorie-free vegetables like lettuce, tomatoes, onions, green peppers, and spinach. For cheese, consider a single portion or even opting out. Choose a light sauce like vinegar or zero-calorie dressing.

Crafting a Heartier Steak & Cheese Footlong

For a more indulgent, higher-calorie experience, start with Italian Herbs & Cheese bread and request extra steak. Opt for extra cheese, or try a different, higher-calorie cheese type like shredded mozzarella. Add multiple high-fat sauces such as mayonnaise and ranch to maximize flavor and calories. Consider adding extra bacon or creamy dressings for an even more substantial meal.

Calorie Comparison: Sample Steak & Cheese Footlongs


Sandwich Build	Bread	Cheese	Sauces	Extra Toppings	Estimated Calories	Reference
Standard Build	9-Grain Wheat	Provolone	None	None	760
The Lighter Option	Italian	Provolone (single)	Vinegar, Mustard	Extra Veggies	Approx. 700-750
The Indulgent Build	Italian Herbs & Cheese	Extra Provolone	Chipotle Southwest, Mayo	Extra Bacon	1200+
The Veggie-Heavy	Hearty Multigrain	Provolone	Light Vinaigrette	Extra Spinach, Peppers	Approx. 730-780	Based on component calories

Conclusion: Understanding the Total Impact

The number of calories in a footlong steak and cheese from Subway is not a single, fixed number. It's a spectrum, and your choices significantly influence where your sandwich lands on that spectrum. While the base sub on standard bread and cheese is a reasonable 760 calories, adding different breads, extra cheese, and creamy sauces can easily push the total over 1,000. For those watching their calorie intake, customizing with lighter options is key. The availability of clear nutritional data from Subway allows consumers to make informed decisions and build a sandwich that fits their dietary needs and preferences. You can access the official US nutritional information directly from Subway's website for the most accurate figures.

Frequently Asked Questions

A 6-inch Steak & Cheese sub contains roughly half the calories of a footlong. A 6-inch version on 9-Grain Wheat is 380 calories, before adding vegetables or sauces.

Among the most common sauces, creamy dressings like Chipotle Southwest and mayonnaise are typically the highest in calories, significantly increasing the total count.

The standard Italian (white) bread is often one of the lowest-calorie options. The 9-Grain Wheat and Hearty Multigrain are also good low-calorie choices for a footlong.

No, adding extra cheese increases the calorie count but does not double it. The exact increase depends on the cheese type, but typically adds an additional 100-200 calories per extra portion.

Yes, you can significantly lower the calories by choosing a lighter bread, opting for minimal or no cheese, piling on lots of vegetables, and selecting a low-calorie sauce like red wine vinegar or mustard.

A footlong steak and cheese can be very high in sodium. A standard build can contain over 2,000 mg of sodium, which is close to or over the recommended daily limit for many adults.

The most accurate information is available on the official Subway website under their 'Nutrition' or 'Menu' sections. They provide a nutritional document that breaks down the values for all menu items and ingredients.