How Many Calories Are in a Subway Melt?

November 4, 2025 •

4 min read

According to official nutritional data from Subway, a 6-inch Subway melt on 9-Grain Wheat Bread in the U.S. typically contains around 410 calories. However, the specific number of calories in a Subway melt can vary significantly based on ingredients, bread type, toppings, and sauces selected, making customization key to managing your intake.

Quick Summary

Get the specific calorie counts for a standard Subway melt and understand how customization dramatically impacts the final nutritional value. Includes a breakdown of key ingredients, healthier alternatives, and tips for managing your intake.

Key Points

Base Calories Vary: A 6-inch Subway melt typically ranges from 320 to 410 calories, depending on the specific ingredients and regional recipe.
Bread Matters: The type of bread chosen significantly impacts the total calorie count of your sandwich, with flavorful and cheese-filled options being higher.
Customize Carefully: Add-ons like extra cheese and creamy sauces such as mayonnaise or ranch can substantially increase the final caloric value.
Veggies are Your Friend: Loading up on fresh, non-starchy vegetables like lettuce, tomatoes, and cucumbers is a great way to add volume and nutrients with minimal calories.
Mind the Size: A footlong Subway melt contains roughly double the calories of its 6-inch counterpart, so a smaller portion is better for calorie control.
Sauce Selection is Key: Swapping a creamy, high-fat sauce for a lower-calorie alternative like mustard or sweet onion can save hundreds of calories.

Navigating the nutrition of fast food can be tricky, but knowing the facts can empower you to make smarter choices. The Subway melt, a popular sandwich featuring turkey, ham, and bacon with melted cheese, is a classic example of a meal where the calorie count is highly dependent on your personal selections. While a base figure provides a starting point, understanding the nutritional contribution of each component is crucial for anyone monitoring their diet. Regional variations also play a significant role, with different markets offering unique bread types, sauces, and even slightly different recipes for the same sandwich name, leading to a range of potential calorie outcomes.

The Standard Subway Melt Calorie Breakdown

For those in the United States, a standard 6-inch Subway Melt on 9-Grain Wheat Bread is a good baseline. This sandwich contains a combination of turkey breast, ham, and bacon, along with American cheese and standard vegetable toppings. Based on data from CalorieKing, this version has approximately 410 calories.

Nutritional Breakdown for a U.S. 6-inch Subway Melt (9-Grain Wheat):

Calories: 410 kcal
Total Fat: 13g
Saturated Fat: 5g
Sodium: 1410mg
Total Carbohydrate: 48g
Dietary Fiber: 5g
Sugars: 9g
Protein: 26g

It is important to note that nutritional information changes over time and can differ dramatically between countries. For example, some regional variants of the 6-inch melt have been reported with lower calorie counts, such as 326 calories in Singapore and 321 calories in Taiwan. Always check the local menu or nutritional guide for the most accurate information.

The Impact of Your Choices

Every decision you make when building your Subway melt affects the final nutritional profile. The three main areas of impact are your bread, cheese, and choice of sauces.

How Bread Choice Changes Calories

The bread you choose provides the foundation for your sandwich and has a significant calorie impact. For instance, in the UK, a melt on Hearty Italian bread has about 369 calories, while the same sandwich on Italian Herbs & Cheese bread jumps to 400 calories. Lower-calorie options like the Italian White bread offer a lighter base compared to a flavored or cheese-infused bread.

The Influence of Cheese and Protein

While the base melt comes with cheese, adding extra or choosing a different type can alter the fat and calorie content. The protein trio of turkey, ham, and bacon also contributes to the total. Swapping out a specific protein or removing the bacon is a simple way to reduce fat and sodium without sacrificing the core flavor.

Toppings and Sauces: A Calorie Minefield

Your choice of toppings can either weigh down your sub with extra calories or bulk it up with healthy, low-calorie vegetables. Here’s a breakdown:

Lower-Calorie Toppings and Sauces:

Lettuce
Tomatoes
Cucumbers
Onions
Green peppers
Pickles
Jalapeños
Mustard
Vinegar
Sweet onion sauce

Higher-Calorie Add-ons:

Creamy sauces (mayonnaise, ranch)
Extra cheese
Olives

Customizing Your Melt: A Nutritional Comparison

This table illustrates how different customization options can affect the total calorie count of a 6-inch Subway melt, using a hypothetical standard base of 370 calories.


Component Choice	Calorie Impact (Approx.)	Explanation
Base 6" Melt	370 kcal	Standard sandwich (regional dependent)
Italian Herbs & Cheese Bread	+30 kcal	Choosing a richer, flavored bread adds calories.
Extra Bacon	+40-50 kcal	Adding extra fatty protein significantly increases calories.
Mayonnaise (1 tbsp)	+90-100 kcal	Creamy sauces are a major source of hidden calories.
Extra Cheese (Provolone)	+50-70 kcal	Adding an extra slice of cheese increases fat and calories.
Low-Calorie Veggies (unlimited)	~ +5-10 kcal	Loading up on veggies adds minimal calories but high fiber.
Mustard or Vinegar	+0-10 kcal	Low-calorie sauces are a great way to add flavor.

Strategies for a Lighter Subway Melt

For those looking to enjoy a Subway melt while keeping calories in check, follow these simple strategies:

Choose a lower-calorie bread. Stick with the Italian White or Hearty Italian options instead of flavored or cheese-topped breads to save a few dozen calories right away.
Opt for less creamy sauces. Replace mayonnaise or ranch with low-calorie alternatives like mustard, vinegar, or sweet onion sauce. This is one of the easiest ways to dramatically reduce calorie intake.
Load up on veggies. Fill your sub with fresh vegetables such as lettuce, tomatoes, cucumbers, and onions. They add volume, fiber, and nutrients without packing on extra calories.
Go easy on the extras. Skip the extra cheese and consider asking for half the standard amount, or remove high-fat protein additions like extra bacon.
Order a 6-inch sandwich. Choosing a smaller portion is the most straightforward method for controlling calories. A footlong contains twice the calories and sodium of a 6-inch sub.

Conclusion: Making Informed Fast Food Choices

Ultimately, the question of how many calories are in a Subway melt depends on you. While a base nutritional figure provides a reference, the highly customizable nature of a Subway sandwich means your choices have the greatest impact. By being mindful of your bread, cheese, sauce, and veggie selections, you can tailor the classic melt to fit your dietary needs and goals. This approach empowers you to enjoy fast food without compromising your health objectives. The key is knowledge: understand what you're putting into your body and make adjustments that suit your lifestyle.

For additional nutritional information and official company data, you can consult the official Subway website, keeping in mind that specific menu items and their nutritional details may vary by region or promotions.

Official Subway Nutrition Information (U.S.)

Subway Official US Nutrition Information

(Note: The nutrition data is from July 2022, so always refer to the most current information available on the official Subway website.)

Frequently Asked Questions

No, the calorie count for a Subway melt can vary by country or region due to differences in ingredients, recipes, and portion sizes. For example, the calorie count differs between the U.S., U.K., and Asian markets.

Generally, the 6-inch Italian White bread is a lower-calorie base compared to options like Italian Herbs & Cheese, though checking the specific menu or online nutrition calculator is always the best approach for the most accurate information.

To reduce calories, limit or avoid creamy, high-fat sauces like mayonnaise and ranch dressing. Opt for lower-calorie alternatives such as mustard, vinegar, or sweet onion sauce instead.

Yes, you can always customize your sandwich to remove specific ingredients like bacon to help lower the overall calorie and fat content. Just ask the sandwich artist when you order.

A footlong Subway melt has approximately double the calories of its 6-inch counterpart. If a 6-inch sub is 410 calories, the footlong version would be around 820 calories, before any additions.

To make your Subway melt healthier, choose a low-calorie bread, load it up with plenty of fresh vegetables, and opt for a lighter sauce instead of a creamy one. You can also skip or reduce the amount of cheese.

No, most standard vegetable toppings like lettuce, tomatoes, cucumbers, and onions add very few calories and are a great way to bulk up your sub with fiber and nutrients.

Toasting the sandwich does not add a significant amount of calories. The primary factors affecting the calorie count are the ingredients themselves, not the heating process.