How Many Calories in a 6 Inch Roasted Chicken Sub from Subway?

November 22, 2025 •

3 min read

According to official nutritional data, a standard 6 inch roasted chicken sub from Subway with 9-grain wheat bread and garden veggies contains approximately 320 calories. This article will delve into a full nutritional breakdown and explain how your choices of bread, cheese, and sauce can alter the total calorie count of your 6 inch roasted chicken sub from Subway.

Quick Summary

The calorie count for a 6 inch roasted chicken sub is around 320 calories, based on standard customization with wheat bread and vegetables. The final count can vary considerably depending on your specific bread, cheese, and sauce selections. By understanding the nutritional impact of different ingredients, you can easily customize your sub to fit your dietary needs and calorie goals.

Key Points

Base Calories: A standard 6 inch roasted chicken sub contains approximately 320 calories with wheat bread and garden vegetables.
Significant Variable Ingredients: The most substantial changes to the calorie count come from your choice of bread, cheese, and sauces.
Low-Calorie Customization: Choosing 9-grain wheat bread, extra vegetables, and low-calorie condiments like vinegar or mustard helps keep the calorie count low.
Higher-Calorie Add-ons: Creamy sauces and cheese can add 50 to over 100 calories per serving.
Healthiest Option: Opting for a roasted chicken salad can provide the lowest calorie intake by removing the bread component.

Understanding the Base Calorie Count

The foundation of the calorie calculation for a 6 inch roasted chicken sub from Subway is its core ingredients: the 9-grain wheat bread and the oven-roasted chicken patty. The bread itself contributes a significant portion of the calories, and the roasted chicken provides lean protein. Standard customization includes lettuce, tomatoes, onions, green peppers, and cucumbers, which add very few calories to the total.

The 9-grain wheat bread is a solid, healthy base. Choosing other bread types, like Italian Herbs & Cheese or Flatbread, will change the calorie total.
The roasted chicken patty is a lean, high-protein ingredient that provides substantial nutritional value for its calorie cost.
Loading up on fresh, crisp vegetables adds volume and nutrients without significantly impacting the overall calorie count.

The Impact of Customization

The ultimate calorie count for your sub is not fixed; it's a sum of its parts. Every choice you make, from the bread to the condiments, affects the final nutritional profile. Knowing how each component contributes will help you make more informed decisions.

How Different Breads Alter Calories

Your choice of bread is one of the most impactful decisions for your sub's calorie content. For instance, the default 9-grain wheat bread is a good baseline, but others can add or subtract calories.

9-Grain Wheat: Approx. 200-210 calories for a 6-inch.
Flatbread: A 6-inch Flatbread can increase the calorie count slightly compared to the wheat option.
Italian Herbs & Cheese: This bread can add a noticeable amount of calories due to the added cheese and flavorings.

The Calorie Cost of Cheese and Sauces

Cheese and sauces are where hidden calories can quickly accumulate. A low-fat sub can become a high-calorie meal simply by adding a creamy, calorie-dense sauce.

Cheese: Adding a slice of cheese like provolone can add around 50-70 calories.
Mayonnaise: A single teaspoon of mayonnaise adds approximately 30 calories.
Chipotle Southwest Sauce: This flavorful option can add 100 calories or more to your sandwich.
Mustard and Vinegar: These are excellent low-calorie options to add flavor without guilt.

Comparison of Subway 6-Inch Subs

To put the roasted chicken sub into perspective, here's a comparison with other popular 6-inch sandwiches based on standard preparation (wheat bread and veggies):


Sub Sandwich (6-inch)	Estimated Calories	Primary Ingredient	Calorie Ranking
Roasted Chicken Breast	320	Chicken	Low-Medium
Veggie Delite®	230	Vegetables	Lowest
Turkey Breast	280	Turkey	Low
Ham	290	Ham	Low
Italian B.M.T.®	409	Pepperoni, Salami, Ham	High
Tuna	507	Tuna Salad	Highest

Tips for a Healthier Roasted Chicken Sub

If you're watching your calorie intake, there are several ways to enjoy a roasted chicken sub without compromising your goals:

Choose the 9-grain wheat or sourdough bread for the lowest calorie bread option.
Load up on all the fresh, colorful veggies available to maximize nutrients and fiber.
Request no cheese or opt for a single slice of a low-fat cheese option.
Avoid creamy, high-calorie sauces like mayonnaise and ranch. Instead, use vinegar, mustard, or extra veggies for flavor.
Make it a salad! For the lowest calorie option, skip the bread entirely and turn your sub into a bowl of roasted chicken and veggies. This can bring the calorie count down significantly, as shown in the nutritional information for salads on Subway's official site.

Conclusion

By default, a 6 inch roasted chicken sub from Subway is a relatively healthy, moderate-calorie meal, starting at about 320 calories with standard vegetable toppings. However, its nutritional profile is highly customizable. The final calorie count is a direct result of your choices regarding bread, cheese, and sauces. By making smart swaps, such as opting for simpler condiments and skipping cheese, you can keep your meal light and healthy while still enjoying the fresh ingredients that Subway offers. For the most precise and current nutritional information, it's always best to consult the official source: Subway's nutrition information.

Frequently Asked Questions

With standard toppings on wheat bread, adding provolone cheese to a 6 inch roasted chicken sub will increase the total calorie count by about 50 calories, bringing the new total to approximately 370 calories.

Yes, your bread choice significantly impacts the calorie total. The 9-grain wheat bread is generally one of the lower-calorie options, while breads with cheese, like Italian Herbs & Cheese, add more calories.

The lowest calorie option is to order the roasted chicken as a salad, skipping the bread and high-calorie dressings. Opt for a simple vinaigrette or low-calorie mustard for flavor.

Yes, the roasted chicken sub can be a healthy, high-protein meal, especially if you customize it with lots of fresh vegetables and choose low-calorie sauces and no cheese.

One teaspoon of mayonnaise adds approximately 30 calories to your 6 inch sub. Using a creamy, larger portion of sauce, like Chipotle Southwest, can add over 100 calories.

The 6-inch roasted chicken patty itself is relatively low in calories. A 6-inch oven roasted chicken sub without any toppings or sauce on a low-calorie bread like wheat has a base calorie count of around 280 calories.

Yes, the Sweet Onion Chicken Teriyaki sub is typically higher in calories than the oven roasted chicken sub due to the sugar content in the teriyaki sauce.