How many calories are in a pizza sub?

October 22, 2025 •

4 min read

According to Nutritionix, a generic pizza sub can contain upwards of 767 calories, with variations depending on ingredients and size. A deep dive into the nutritional content reveals that the calorie count for a pizza sub is not a fixed number but a variable based on the roll, cheese, meats, and sauces used. Understanding these components is key to accurately determining how many calories are in a pizza sub.

Quick Summary

The calorie count of a pizza sub varies significantly with its size and toppings. Key components like the sub roll, cheese type, and meat choices are major calorie contributors. Different brands and homemade versions offer a range of nutritional profiles, with some options being significantly lower in calories than others.

Key Points

Variable Calorie Count: The number of calories in a pizza sub can range significantly, from around 400 for a small homemade version to nearly 1,000 for a large fast-food option.
Size is Crucial: A standard 6-inch pizza sub from a chain like Subway contains about 470 calories, whereas a footlong version almost doubles that to 980 calories.
Ingredient Impact: The biggest calorie contributors are the bread, fatty meats (like pepperoni and salami), and cheese. Leaner meats and less cheese can reduce the total.
Homemade vs. Store-Bought: Making a pizza sub at home allows for better control over ingredients, enabling you to use healthier options and portion sizes to lower the calorie count.
Simple Swaps for Calorie Savings: Opting for smaller subs, using leaner protein, and adding extra vegetables are effective strategies to decrease the caloric load without sacrificing flavor.

Factors that Influence Pizza Sub Calories

The total calorie count of a pizza sub is determined by the sum of its individual parts. Unlike a standard sandwich, the combination of pizza sauce, multiple cheeses, and cured meats tends to create a more calorie-dense meal. When considering how many calories are in a pizza sub, it's essential to break down the primary ingredients.

The Sub Roll: The Foundation of Calories

The bread is often the most significant single contributor to a sub's calorie load. A standard sub roll can easily contain 300 to 400 calories before any fillings are added. The size of the roll directly correlates with its calorie count; a footlong sub has roughly double the calories of a 6-inch one, assuming similar ingredient proportions.

Classic White Sub Roll: High in carbohydrates and typically the base for many subs.
Wheat Sub Roll: While often perceived as healthier, it contains a similar number of calories, though with more fiber.
Flatbread or Lighter Rolls: Some establishments offer thinner bread alternatives, which can help reduce the overall calorie count.

Meats: Protein with a Calorie Price

The choice of meat is a major determinant of the sub's caloric content. Pepperoni, salami, and sausage are common pizza sub ingredients and are high in fat and calories. For example, a generous portion of salami and pepperoni can add several hundred calories alone.

Pepperoni: Adds flavor and fat, increasing calories.
Salami: Similarly, boosts the fat and salt content.
Ham: A leaner option, but still contributes significantly to the calorie total.
Sausage Crumbles: Can be very high in saturated fat and calories.

Cheese: The Melty Calorie Booster

Cheese is a classic pizza ingredient and a key part of any pizza sub. Mozzarella is the most common choice, but some subs may use a blend of cheeses. The amount and type of cheese will heavily impact the final calorie number. One ounce of cheese can contain nearly 90 calories.

Full-Fat Mozzarella: Creates a rich, gooey texture but adds a substantial amount of saturated fat and calories.
Low-Moisture Mozzarella: A slightly lower-calorie alternative.
Cheese Blends: Some subs feature a mix of cheeses, which can vary in caloric density.

Sauces and Toppings: The Final Tally

Pizza sauce adds flavor and moisture, but typically contains minimal calories—around 28 calories for a quarter-cup. However, other potential toppings and additions can significantly affect the nutritional profile. Adding extra sauce, high-calorie condiments, or fatty ingredients will increase the total.

Pizza Sauce: Generally low in calories.
Vegetables: Onions, green peppers, and olives add negligible calories but boost nutrients and fiber.
Oil Drizzles: Adding oil can quickly increase the fat and calorie content.

Calorie Comparison: Homemade vs. Fast Food Pizza Subs

Making a pizza sub at home allows for total control over ingredients, while fast-food options offer convenience at a preset nutritional value. This table compares the calorie profiles of a few popular choices.


Feature	Homemade Pizza Sub	Fast-Food Pizza Sub (e.g., 6-inch Subway)	Fast-Food Pizza Sub (e.g., footlong Subway)
Calories	~350-500	~470	~980
Saturated Fat	Lower, depending on cheese/meat choice	11g	20g
Sodium	Lower, since ingredients can be controlled	1510mg	3280mg
Sugar	Varies with sauce type	6g	18g
Ingredients	Customizable (e.g., light cheese, lean turkey pepperoni, whole wheat bread)	Standardized, less room for customization	Standardized, large portion size

How to Reduce the Calorie Count of a Pizza Sub

For those who love the flavor but want to manage their calorie intake, several modifications can be made without sacrificing taste.

Choose a Smaller Size: Opting for a 6-inch sub instead of a footlong is the easiest way to cut the calorie count in half.
Pick Leaner Meats: Replace calorie-dense pepperoni and salami with leaner options like chicken breast or turkey pepperoni.
Go Easy on the Cheese: Requesting light cheese or using a low-fat cheese alternative can save significant calories. Some prefer to only have cheese on one side of the bun.
Load Up on Veggies: Add calorie-free or low-calorie vegetables like peppers, onions, spinach, and mushrooms to bulk up the sub and add nutrients.
Be Mindful of Condiments: Extra sauces, particularly those with added oils or sugar, can push up the calorie count. Stick to the basic pizza sauce.

Conclusion: Sizing Up Your Pizza Sub Calories

So, how many calories are in a pizza sub? The answer depends entirely on the size and ingredient choices. While a standardized 6-inch fast-food pizza sub may contain around 470 calories, a footlong version can double that amount to nearly 980 calories. Homemade subs offer the greatest flexibility, allowing for the use of leaner meats, less cheese, and more vegetables to create a satisfying meal with fewer calories. By understanding the calorie contributions of each component, you can make an informed decision and enjoy the classic flavor of a pizza sub without overindulging.

For more detailed nutritional breakdowns of specific fast-food products, reputable sources like Nutritionix offer comprehensive data.

Frequently Asked Questions

A typical 6-inch fast-food pizza sub, like the one offered at Subway, contains approximately 470 calories. A larger footlong version can have nearly 980 calories, depending on the specific ingredients and brand.

Homemade pizza subs can have fewer calories because you have control over the ingredients and portion sizes. By using a whole wheat roll, lean meats, and less cheese, you can create a healthier, lower-calorie version.

The main calorie contributors are the sub roll itself, fatty meats like pepperoni and salami, and full-fat cheese. These components, combined, make up the majority of the sub's caloric content.

Yes, you can make a low-calorie pizza sub. Use a thinner, whole-wheat bread or flatbread, load up on low-calorie vegetables, choose lean protein like turkey pepperoni, and go light on the cheese.

Frozen pizza subs vary by brand. A small frozen cheese and tomato sub from Chicago Town, for example, is listed at 273 calories per sub, while a Della Rosa BBQ Bacon & Cheese sub is about 172 calories per quarter sub.

To reduce calories, order a 6-inch instead of a footlong, ask for a leaner meat option, request less cheese, and pile on extra vegetables like peppers, onions, and spinach.

Yes, pizza subs can be high in carbohydrates, primarily from the sub roll. A footlong pizza sub from Subway, for instance, contains 98g of carbohydrates.