How many calories in a 6 inch turkey breast and ham Subway sandwich?

November 5, 2025 •

2 min read

According to nutrition data, a 6 inch turkey breast and ham Subway sandwich on 9-grain wheat with standard veggies has a base calorie count of approximately 280-302 calories. The final number, however, depends heavily on bread, cheese, and sauce choices, making customization key for managing dietary goals.

Quick Summary

This article offers a detailed breakdown of the calories in a 6-inch turkey breast and ham Subway sandwich. It explains how specific ingredient selections impact the total calorie count and provides guidance for building a more nutritious, lower-calorie sub.

Key Points

Base Calories Vary: A 6-inch turkey breast and ham Subway sandwich starts at around 280-302 calories, but this number changes based on customization.
Bread Makes a Difference: Opting for 9-Grain Wheat bread is a lower-calorie, higher-fiber choice compared to calorie-dense breads like Italian Herbs & Cheese.
Sauce and Cheese Impact: High-calorie condiments like mayonnaise can significantly increase the total, while mustard or red wine vinegar add minimal calories. Cheese also adds calories and saturated fat.
Add More Veggies: Maximize fresh vegetables like lettuce, tomatoes, and spinach to add volume, fiber, and nutrients without substantially increasing calories.
Ham vs. Turkey: Turkey is generally leaner with lower sodium, while ham is higher in sodium due to processing. Customizing with fresh veggies and light sauces can help balance the higher sodium content from the ham.
Smart Customization: Building a lower-calorie sandwich involves choosing the right bread, opting for lighter condiments, and loading up on fresh vegetables instead of cheese.

The Nutritional Foundation: Base Calories

The base 6-inch turkey breast and ham sandwich on 9-Grain Wheat with standard vegetables provides a lean protein foundation with a relatively low-calorie start. Both turkey and ham are lean deli meats. However, the final calorie count is highly variable based on customization.

The Role of Bread

Bread selection significantly impacts calorie count. 9-Grain Wheat is generally a lower-calorie, higher-fiber option, while breads like Italian Herbs & Cheese or Italian White increase calories. Opting for a "Subway in a bowl" removes the bread entirely, further reducing calories and carbohydrates.

Impact of Cheese and Condiments

Adding cheese increases calories and saturated fat. Creamy sauces like mayonnaise and ranch add considerable calories, while mustard, red wine vinegar, or Sweet Onion Teriyaki are lighter choices. Mayonnaise alone can add around 100 calories.

How Toppings Add Value (or Calories)

Fresh vegetables add nutrients and volume with minimal calories. High-calorie toppings like extra meats, bacon, or tuna salad will significantly raise the calorie total.

Customization Comparison Table

The following table illustrates how different additions affect the calorie count of a 6-inch turkey breast and ham sub on 9-Grain Wheat with standard veggies:


Ingredient Addition	Approximate Calories Added	Total Sandwich Calories	Notes
Base Sandwich	0	~280-302	9-Grain Wheat, Turkey & Ham, standard veggies
American Cheese	+40-50	~320-352	Adds calories and fat
Mayonnaise	+100	~380-402	High-calorie creamy sauce
Sweet Onion Teriyaki	+30	~310-332	Lower-calorie flavor boost
Swiss Cheese + Avocado	+80-100	~360-402	Adds healthy fats but increases calories significantly

Building a Smarter, Lower-Calorie Sandwich

Choose Wisely: Select 9-Grain Wheat, Hearty Multigrain, or Sourdough bread.
Pile on Veggies: Include plenty of fresh vegetables.
Limit Cheese: Reduce or skip cheese to save calories and saturated fat.
Opt for Light Sauces: Use mustard, red wine vinegar, or Sweet Onion Teriyaki.
Consider a Bowl: Order as a salad for the fewest calories and carbs.

Conclusion: Making Informed Choices

The calorie count of a 6-inch turkey breast and ham Subway sandwich is customizable. By selecting appropriate bread, maximizing vegetables, and choosing lighter condiments, you can create a satisfying and nutritious meal that fits your dietary needs. The official Subway nutrition page provides detailed information for all menu items. Making informed choices allows you to enjoy a flavorful and balanced Subway sandwich.

The Nutritional Profile of Turkey and Ham

Both turkey and ham are protein sources, but differ nutritionally. Turkey breast is typically leaner and lower in saturated fat and calories than some ham cuts. Ham, being processed, is higher in sodium. Subway has worked to reduce sodium, but it remains a consideration. Both provide vitamins and minerals, with turkey offering B vitamins and ham providing zinc and iron. Balancing the meal with fresh vegetables and low-sodium condiments helps mitigate the higher sodium in deli meats.

Note: Nutritional values can vary based on regional Subway menus.

Frequently Asked Questions

To get the lowest calorie 6 inch turkey breast and ham sandwich, order it on 9-Grain Wheat bread with plenty of fresh vegetables like lettuce, tomatoes, cucumbers, and onions. For sauce, opt for yellow mustard or red wine vinegar, and skip the cheese.

Adding a slice of cheese, such as American or shredded mozzarella, can add an extra 40-50 calories and increase the fat content of your sandwich.

The 9-Grain Wheat and Hearty Multigrain breads are among the healthiest options, providing higher fiber and relatively fewer calories compared to other bread types.

Yes, Subway offers a "Subway in a bowl" option, which allows you to get all the fillings, including the turkey breast and ham, in a salad bowl instead of a sandwich. This is the lowest-carb and lowest-calorie option.

To keep calories low, avoid high-fat and high-sugar condiments like mayonnaise, ranch, and chipotle southwest sauce. Stick to mustard, red wine vinegar, or the Sweet Onion Teriyaki sauce for flavor.

Turkey is generally considered the leaner and lower-sodium protein. However, both are good sources of protein. Ham is a processed meat and higher in sodium, so choosing more vegetables and lighter condiments can help balance this out.

To increase nutrients and fiber, load your sandwich with as many fresh vegetables as you like, such as spinach, green peppers, cucumbers, and tomatoes. Opting for a whole-grain bread also boosts the fiber content.