How many calories are in a Subway footlong? A comprehensive nutrition guide

November 6, 2025 •

3 min read

The calorie count for a Subway footlong is not a fixed number and can fluctuate dramatically, with some options exceeding 1,400 calories. In contrast, a carefully customized Veggie Delite footlong can contain as few as 400 calories. The wide range of ingredients—from bread to sauce—directly impacts the final tally, making informed choices essential for managing your nutrition.

Quick Summary

The calorie count for a Subway footlong varies significantly based on its specific components. Options range from low-calorie vegetable-based subs to heavier, high-calorie combinations that include multiple meats, cheese, and creamy sauces.

Key Points

Significant Calorie Variation: Subway footlongs can range from approximately 400 to over 1,400 calories, with the final number depending on your ingredient choices.
Customize Your Order Wisely: Your selection of bread, protein, cheese, and sauce has a major impact on the total calorie and fat content.
Choose Lean Proteins: Opting for lean meats like turkey, roast beef, or rotisserie-style chicken is a key strategy for a lower-calorie meal.
Be Mindful of Sauces and Cheese: Creamy sauces and cheese can significantly increase the calorie count; consider mustard, vinegar, or light sauce options instead.
Load Up on Veggies: Adding plenty of fresh vegetables increases fiber and volume, helping you feel full with minimal added calories.
Portion Control is Key: If you can't resist a footlong, consider splitting it or saving half for later to manage your calorie intake.

The Footlong Calorie Spectrum: A Breakdown

Unlike a standard single-serving meal, a Subway footlong is a highly customizable sandwich, which means its nutritional profile can differ enormously. The key factors influencing the final calorie count include the bread type, the choice of protein, and the addition of cheeses, sauces, and extra toppings. For example, a Footlong Veggie Delite made with specific choices can be around 400 calories, while a heavy, loaded sandwich like the Turkey Cali Fresh with Avocado can climb to 1,460 calories. Understanding these differences empowers you to build a meal that aligns with your dietary goals.

How Individual Components Impact Calories

Bread: The bread is the foundation of your sub and a significant source of carbohydrates and calories. Options like the Hearty Multigrain or whole-grain breads are typically a better choice than the high-carb Italian Herb and Cheese. Scraping out some of the inner bread can also reduce the overall calorie count.
Protein: Selecting the right protein is crucial. Lean options like Oven-Roasted Turkey or Rotisserie-Style Chicken are generally lower in calories and fat compared to fatty deli meats or mayonnaise-heavy choices like the tuna salad. A single footlong tuna sub with creamy mayonnaise can contribute over 1,300 calories to your meal.
Sauces and Dressings: Many customers underestimate the calorie impact of sauces. Creamy, high-fat sauces like ranch, chipotle, and mayonnaise can add hundreds of extra calories and grams of fat to your sub. Lighter options such as mustard, vinegar, or a minimal amount of olive oil are healthier alternatives.
Cheese and Extras: Adding cheese, especially varieties like American or cheddar, increases both the calorie and saturated fat content. Extra toppings like bacon or avocado also add a considerable number of calories and fat. Skipping the cheese or choosing a lighter option can make a big difference in the final nutritional value.

Customizing for a Healthier Footlong

Making informed choices doesn't mean sacrificing flavor. It's all about strategic customization. By carefully selecting each ingredient, you can create a satisfying and nutritious footlong that keeps you on track with your health goals. A great tip for managing calories is to consider ordering a footlong and saving half for a later meal, thus controlling your portion size.

Footlong Sandwich Calorie Comparison Table


Sandwich	Approximate Calories (Footlong)	Key Calorie/Fat Contributors (in addition to bread)
Veggie Delite	400	Primarily fresh vegetables.
Black Forest Ham	670	Deli ham.
Italian B.M.T.	820	Salami, pepperoni, ham, and cheese.
Sweet Onion Chicken Teriyaki	900	Teriyaki glazed chicken strips, cheese, and sweet onion teriyaki sauce.
Steak and Cheese	1,190	Shaved steak and cheese.
Tuna	1,360	Tuna blended with creamy mayonnaise.
Chicken and Bacon Ranch	1,410	Chicken, bacon, cheese, and ranch sauce.

Note: Calorie counts can vary based on portion sizes and regional differences.

Practical Tips for Reducing Footlong Calories

Here are some actionable tips to help you build a healthier Subway footlong:

Opt for Whole-Grain Bread: Choose the 9-grain wheat or Hearty Multigrain bread to increase your fiber intake and choose a more nutritious base.
Maximize Veggies: Load up on fresh vegetables like lettuce, tomatoes, cucumbers, and spinach. They add volume, fiber, and nutrients without a significant calorie increase.
Pick Lean Proteins: Stick with Oven-Roasted Turkey, Roast Beef, or Rotisserie-Style Chicken for a lean, high-protein meal.
Choose Lighter Sauces: Replace creamy, high-calorie dressings with low-fat options like mustard, vinegar, or sweet onion sauce.
Limit Cheese and Extras: Consider skipping the cheese altogether or asking for half the portion. Avoid high-calorie extras like bacon or extra creamy spreads.
Scoop the Bread: A simple yet effective tip is to ask the Subway 'sandwich artist' to scoop out some of the inner bread, which significantly reduces the carb and calorie content.

Conclusion: Your Footlong, Your Rules

The final answer to how many calories are in a Subway footlong? depends entirely on how you build it. While some menu items can be calorie bombs, the power of customization at Subway means you can make a choice that fits your dietary needs perfectly. By prioritizing whole grains, lean proteins, and plenty of vegetables while being mindful of high-calorie sauces and cheese, you can create a satisfying and healthy meal. For the most accurate and up-to-date nutritional information, it is always best to consult Subway's official nutrition calculator or data tables.

For more detailed nutritional information and to use their custom nutrition calculator, visit Subway's official website.

Frequently Asked Questions

The Veggie Delite footlong is typically the lowest-calorie option, coming in at around 400 calories when prepared with standard ingredients and no high-calorie sauces or cheese.

Yes, your bread choice significantly impacts the calorie count. For example, opting for whole-grain or 9-grain wheat bread can be a healthier, lower-calorie choice compared to the Italian Herb and Cheese bread.

To reduce calories, choose whole-grain bread, load up on fresh vegetables, opt for lean protein (like turkey or roast beef), use light sauces like mustard or vinegar, and skip or reduce the amount of cheese and creamy dressings.

A footlong Tuna sub is one of the higher-calorie options, containing approximately 1,360 calories, primarily due to the creamy mayonnaise mixed with the tuna.

No, many Subway footlongs can be well under 1,000 calories, especially lean-protein or veggie options. It is high-fat ingredients like certain meats, cheeses, and creamy sauces that can push the calorie count higher.

Yes, sauces vary significantly in calorie content. Creamy sauces like mayonnaise and ranch are high in calories, while lighter options such as mustard, vinegar, and sweet onion sauce are much lower.

Yes, it is possible by choosing the Veggie Delite on whole-grain bread with no cheese or high-fat sauces. A simple, customized order can easily fall within this calorie range.

Yes, Subway provides a detailed nutrition calculator and data tables on their official website, allowing you to get precise nutritional facts for any combination of ingredients.