How many calories in a deli turkey sub?

December 1, 2025 •

3 min read

The calorie count for a deli turkey sub can vary widely, with some options as low as 330 calories for a 7-inch sub while others exceed 500 or even 1000 calories depending on the ingredients. Understanding these variances is crucial for anyone monitoring their intake or making healthier choices.

Quick Summary

The calorie count of a deli turkey sub depends on the size of the roll, the amount and type of cheese, and the condiments used. Lean turkey and fresh vegetables contribute fewer calories, while additions like mayo or extra cheese can significantly increase the total. Customizing your sub can help manage the overall calorie content.

Key Points

Variable Calorie Count: The total calories can range from 300 to over 1000 depending on size, bread, cheese, and condiments.
Condiment Impact: Mayonnaise and creamy dressings are major sources of hidden calories, with one tablespoon potentially adding up to 100 calories.
Bread Makes a Difference: The type of bread is a significant factor, with a large white sub roll adding substantially more calories than a smaller whole-wheat option or a 'sub in a tub'.
Choose Your Cheese Wisely: Different cheeses vary greatly in calories; opting for low-fat or skipping it altogether can help reduce the total calorie load.
Customize for Health: Controlling portions and maximizing vegetable toppings are the best ways to create a healthy, low-calorie deli turkey sub.
Seek Nutritional Data: Many deli and restaurant chains provide nutritional information online, making it easier to make an informed choice.

The Wide Range of Deli Turkey Sub Calories

When asking "how many calories in a deli turkey sub?", the answer is far from simple. A typical 6-inch deli turkey sub can start around 300-400 calories, but can easily climb past 600 or 700 calories with extra toppings and condiments. The final calorie count is determined by several key components, including the bread, the amount of deli meat, cheese, and the choice of sauces and vegetables.

The Impact of Bread Selection

White Sub Roll: Often the highest in calories, with a standard 6-inch roll adding 150-200 calories.
Whole Wheat Roll: A slightly better option, offering more fiber but similar calories to white bread.
Sub in a Tub (Salad): A low-carb, no-bread alternative that drastically reduces calories.

Turkey Meat and Cheese

Deli Turkey: Lean deli turkey is a low-calorie protein source. A 2-ounce serving might contain around 60-112 calories. However, the amount of meat can vary greatly between delis.
Cheese: The type and quantity of cheese are major calorie culprits. A single slice of American cheese can add around 70 calories, while provolone or cheddar can add even more.

Calorie-Dense Condiments

Mayonnaise: A tablespoon of mayonnaise can add up to 100 calories. Many delis are generous with their portions, which can increase the count significantly.
Ranch or Creamy Dressings: Similar to mayo, these dressings are high in fat and calories.

Healthier Alternatives and Customizations

By making smart substitutions, you can dramatically lower the calorie count of your deli turkey sub.

Topping Alternatives:

Swap creamy dressings like mayonnaise for lighter options such as mustard, vinegar, or low-calorie vinaigrettes.
Load up on fresh, crisp vegetables like lettuce, tomatoes, onions, and bell peppers. These add volume and nutrients with minimal calories.
Choose healthier cheese options, or skip the cheese entirely. Low-fat Swiss or a sprinkle of shredded parmesan can offer flavor with fewer calories than American or provolone slices.
Opt for a lean cut of turkey breast and ask for a measured portion to control calories and sodium.

Comparison of Deli Turkey Sub Variations


Sub Variation	Bread	Cheese	Condiments	Estimated Calories
Standard Deli Sub	6" White Roll	2 slices American	Mayonnaise	450 - 600+
Healthy Choice Sub	6" Whole Wheat	1 slice Low-fat Swiss	Mustard, Vinegar	350 - 450
Low-Calorie Option	"Sub in a Tub" (Salad)	Light Feta	Oil & Vinegar	< 300
Restaurant-Style Sub	Large Roll (10"+)	Extra Provolone	Creamy Dressing	700 - 1100+

The Takeaway for Healthy Eating

A deli turkey sub can be a nutritious, balanced meal or a calorie bomb. The key is in the construction. Making informed choices about your ingredients empowers you to enjoy a delicious sub that aligns with your health goals. Controlling portion sizes, choosing whole-grain bread, and opting for leaner, vegetable-heavy preparations are the most effective strategies for managing the total calories. Many establishments offer nutritional information online, which can be an excellent resource for planning ahead.

Conclusion

The ultimate calorie count for a deli turkey sub is highly variable and depends on its specific components. While a plain sub with lean meat and vegetables can be a relatively low-calorie meal, adding generous amounts of cheese and creamy dressings can push the total into the higher ranges. By customizing your sub with calorie-conscious choices like whole wheat bread, limited cheese, and light condiments, you can create a satisfying and healthy lunch. The wide range, spanning from approximately 330 to over 1000 calories, highlights the importance of being mindful of your additions. Your choices make all the difference in keeping your favorite sub on track with your dietary goals. For more detailed nutrition information, consulting resources like the USDA's database can be helpful for custom sandwiches.

USDA FoodData Central

Frequently Asked Questions

A basic 6-inch deli turkey sub with lean meat, a standard roll, and minimal low-calorie toppings typically contains between 300 and 450 calories.

To reduce calories, choose a whole-wheat or lower-calorie bread, opt for a salad ('sub in a tub'), use mustard instead of mayonnaise, and load up on fresh vegetables while limiting or omitting cheese.

No, calorie content varies significantly depending on the size of the sub, the amount of meat and cheese, and the choice of condiments and toppings.

Adding one tablespoon of mayonnaise can add about 100 calories, and many delis use more than one tablespoon, so the total increase can be substantial.

Yes, adding cheese significantly increases the calorie count. For example, two slices of American cheese can add over 100 calories to the total.

Whole wheat bread is often considered a healthier option due to its higher fiber content, but for the lowest calories, a "sub in a tub" (lettuce wrap) or a smaller, lighter roll is best.

Yes, deli turkey and cheeses are often high in sodium. The sodium content can add up quickly, so choosing low-sodium deli meat can be a good strategy.