How many calories does a Subway meatball sub have?

October 29, 2025 •

4 min read

According to nutritional data, a standard 6-inch Subway Meatball Marinara sub on white bread with no cheese or extra toppings contains approximately 458 calories. This article details how many calories a Subway meatball sub has and factors that can significantly alter its total caloric count.

Quick Summary

This guide provides an in-depth analysis of the calorie count for a Subway meatball sub, breaking down the nutrition for 6-inch and footlong options. It also explores how different choices in bread, cheese, and toppings can impact the overall calorie total, offering strategies for a lighter, more customized meal.

Key Points

6-Inch Calorie Range: A standard 6-inch Subway Meatball Marinara sub has approximately 437-480 calories, varying with bread and toppings.
Footlong Double the Calories: A footlong version of the same sub contains roughly double the calories of the 6-inch, typically falling between 800 and 960 calories.
Bread Makes a Difference: The choice of bread, such as Italian vs. 9-Grain Wheat, can slightly alter the total calorie count of the sub.
Cheese Adds Calories: Adding cheese, like provolone, increases the calorie and fat content significantly. Omitting or reducing cheese is a simple way to lower calories.
Veggies are Low-Calorie: Loading up on fresh vegetables adds volume and nutrients with minimal impact on the overall calorie count.
Check Official Sources: Always consult Subway's official nutrition information for the most accurate and up-to-date data on calorie counts and ingredients.

Understanding the Calorie Count of a Subway Meatball Sub

When you're trying to watch your calorie intake, understanding the nutritional information of your food is essential. The Subway Meatball Marinara is a popular but calorie-dense option, and its total count varies greatly depending on the size and your choice of ingredients. A standard 6-inch sub serves as the baseline, but the final count can fluctuate based on the type of bread, cheese, and vegetables you add.

Calorie Breakdown by Sub Size

One of the most significant factors affecting the calorie count is the size of the sub. As one might expect, a footlong sub is roughly double the calories of a 6-inch version, although exact figures may differ slightly due to portioning. For example, some nutritional breakdowns show a 6-inch on hearty Italian bread at 447 calories, while the footlong on the same bread is 894 calories. This difference is vital for anyone managing their calorie budget, as a footlong can account for a significant portion of a typical daily intake.

How Bread Choices Affect Calories

The bread you choose for your meatball sub plays a foundational role in the total calorie count. Subway offers several bread options, each with a different nutritional profile. The default choice is often the Hearty Italian or Italian (white bread), but alternatives like 9-Grain Wheat can add or subtract calories. It's important to consult the official Subway nutrition calculator or data to see the latest figures, as they can change. Opting for a lower-calorie bread is one of the simplest ways to reduce the overall energy content of your meal.

Cheese and Toppings: The Hidden Calories

While the meatballs and marinara sauce form the core of the sub, add-ons like cheese and various toppings can quickly drive up the calorie count. For instance, adding provolone cheese to a 6-inch meatball sub can increase the total by around 46 calories, according to some ingredient breakdowns. Choosing high-fat, high-calorie sauces or heavy cheese portions can add hundreds of calories without adding substantial nutritional benefits. Conversely, piling on fresh vegetables like lettuce, onions, and bell peppers adds volume and nutrients with minimal caloric impact.

A Comparison of Subway Sub Calories

To put the meatball sub's caloric content into perspective, let's compare it to other popular Subway options. This comparison helps illustrate why the meatball sub is often considered one of the less diet-friendly choices on the menu.


Sandwich (6-inch)	Estimated Calories	Key Calorie Sources
Meatball Marinara	437-480 (depending on customization)	Meatballs, marinara sauce, bread, cheese
Oven Roasted Turkey	~250-300	Lean protein, vegetables (low calories)
Veggie Delight	~250	Vegetables, low-cal sauce, bread
Chicken & Bacon Ranch Melt	~570	Bacon, cheese, creamy ranch dressing

This table shows that leaner protein and veggie-focused subs have a significantly lower calorie count. The meatball sub, while delicious, is on the higher end of the scale due to the density of the meatballs and the hearty sauce.

Customizing Your Meatball Sub for a Healthier Choice

If you love the taste of the meatball sub but want to make a healthier choice, there are several modifications you can make:

Choose a lighter bread: Options like the Italian (white) bread tend to be lower in calories than cheese-infused or multi-grain varieties.
Minimize or omit cheese: Cheese is a major contributor of fat and calories. Opting for less or no cheese is an easy way to cut down.
Load up on veggies: Ask for extra lettuce, tomatoes, onions, bell peppers, and cucumbers. These add bulk, fiber, and nutrients with very few calories.
Select a low-calorie sauce: While the marinara is integral, some other subs allow for healthier options like vinegar or mustard. For the meatball sub, sticking to the standard marinara is necessary, but managing other aspects helps.

By making conscious choices about your ingredients, you can enjoy a meatball sub while still staying mindful of your overall nutritional goals. Remember that the caloric information provided by Subway and other nutritional websites is an estimate for a standard build, and your custom sandwich will have a different value.

Conclusion

In summary, the calorie count of a Subway meatball sub is not a fixed number. A 6-inch sub typically ranges from 437 to 480 calories, with a footlong doubling that amount. However, the specific type of bread, cheese, and toppings you choose will significantly alter this total. For those aiming to reduce their caloric intake, opting for a smaller size, lighter bread, and limiting high-fat additions like cheese are effective strategies. Understanding these variables allows you to make an informed decision and enjoy your meal without derailing your diet. For the most accurate and up-to-date nutritional information, it is always best to check Subway's official nutrition data, which is available on their website.

Official Subway Nutrition Information: A comprehensive nutritional breakdown is available directly from the source to help guide your dietary choices when building a custom sandwich. https://www.subway.com/en-us/menunutrition/nutrition

Frequently Asked Questions

A footlong Subway Meatball Marinara sub can contain approximately 800 to 960 calories, depending on the specific ingredients like bread and cheese.

Yes, the Subway meatball sub can be high in fat. A 6-inch sub typically has around 18-20 grams of total fat, with a footlong having substantially more, depending on the specific recipe.

To lower the calories, opt for the 6-inch size, choose a lighter bread, skip the cheese, and pile on plenty of fresh, calorie-free vegetables like lettuce, tomatoes, and peppers.

The meatball sub is generally one of the higher-calorie options at Subway compared to lighter sandwiches like the Veggie Delight or Oven Roasted Turkey.

Yes, adding extra marinara sauce will increase the calorie count, as the sauce contains calories from fats and sugars. However, the increase is typically less significant than adding extra cheese or other high-fat toppings.

A standard 6-inch Subway meatball sub provides a decent amount of protein, with some nutritional information listing it at around 21 to 27 grams, depending on the ingredients and regional recipe.

While Subway offers low-carb alternatives like salads or protein bowls, a traditional meatball sub is built on bread. To reduce carbs, you can order the meatball filling as a salad or bowl, though availability may vary by location.