How many calories in a footlong turkey and provolone Subway? (And How to Reduce Them)

According to nutritional data, a standard Footlong Turkey and Provolone sub from Subway can contain significantly more calories than its 6-inch counterpart, often ranging well over 500 calories before any sauces or additional toppings are added. Understanding the breakdown of these calories and how they are affected by your choices is essential for anyone tracking their intake, especially when asking 'How many calories in a footlong turkey and provolone Subway?'

Quick Summary

This article breaks down the approximate calorie count for a footlong turkey and provolone Subway sandwich. It explores how ingredient selections, from bread and cheese to vegetables and condiments, can dramatically alter the total nutritional profile. Included are tips for customizing your sub to create a healthier, lower-calorie meal.

Key Points

• Basic Calorie Count: A footlong turkey and provolone sub starts at approximately 570 calories, but this is a base figure that increases with additions.

• Bread Makes a Difference: Your choice of bread significantly impacts calories; opt for 9-Grain Wheat for a higher fiber, potentially lower-calorie option.

• Load Up on Veggies: Adding plenty of fresh vegetables like lettuce, spinach, and tomatoes boosts nutrients and fiber without adding significant calories.

• Consider Your Sauces: Creamy dressings like ranch can increase calories dramatically. Opt for mustard or vinegar instead for a lighter alternative.

• Watch the Sodium: Turkey and provolone both contain sodium. Keep this in mind, especially if managing blood pressure, and choose low-sodium sides.

• Customization is Key: Subway's main advantage is customization. Adjusting toppings and portion sizes is the most effective way to control your meal's nutritional profile.

• Portion Control: A footlong is a large meal. Consider sharing it or saving half for later to manage your total calorie intake.

Understanding the Calorie Count of a Footlong Turkey and Provolone Subway

The calories in any Subway sandwich, including the popular turkey and provolone, depend heavily on the bread, cheese, veggies, and condiments chosen. The beauty of Subway is its customizability, but this also means the nutritional information can vary widely. A plain footlong with the standard turkey and provolone can easily exceed 500 calories, but with certain additions, this number can climb much higher.

The Nutritional Breakdown

To get a clear picture of your meal, it's helpful to break down the main components. The biggest caloric contributors are typically the bread and sauces. Provolone cheese, while a good source of calcium, does add fat and calories.

Here is a look at a basic footlong with standard ingredients, and how modifications can change the outcome.

• Base Ingredients (Approximate): A Footlong Turkey and Provolone sub on 9-Grain Wheat bread, without additional sauces, typically has around 560-570 calories. It provides a solid protein base from the turkey and a good source of fiber from the multigrain bread.
• Macronutrients: A footlong turkey sub on wheat bread with no mayo, mustard, lettuce, tomato, red onion, olives, or banana peppers has been cited to have 570 calories, with 36g of protein, 8g of fat, and 93g of carbs.
• Sodium: Be mindful of sodium content, as deli meats and cheeses are often high in salt. A standard 6-inch turkey and provolone sandwich can have over 900mg of sodium, meaning a footlong could contain a significant portion of your daily recommended intake.

Ways to Build a Healthier Sub

Making smarter choices at Subway can significantly impact the final calorie count and nutritional value of your meal. The goal is to maximize lean protein and fiber while minimizing saturated fats and sodium. Here are some easy and effective tips:

• Choose the Right Bread: Opt for the 9-Grain Wheat bread, which is typically lower in calories and higher in fiber than options like the Italian Herb & Cheese or Italian bread.
• Pile on the Veggies: Load up on as many fresh vegetables as possible. Lettuce, spinach, tomatoes, cucumbers, onions, and bell peppers add volume, nutrients, and fiber without adding many calories.
• Go Light on Cheese: While provolone offers calcium and protein, asking for half the portion or skipping it altogether can reduce fat and sodium. You can also ask for Swiss, which is naturally lower in sodium.
• Select Lower-Calorie Sauces: Instead of creamy options like mayonnaise or ranch, choose light sauces such as mustard, vinegar, or the Sweet Onion Teriyaki sauce. This can save hundreds of calories.
• Manage Portion Size: Remember that a footlong is a substantial meal. If you're managing calories, consider splitting it with a friend or saving half for a later meal.

Calorie Comparison: Footlong Turkey & Provolone vs. Other Subs

To put the turkey and provolone sub in perspective, here is a comparison with other common Subway footlong options. This is a general guide, as toppings and sauces will alter the final numbers.

Footlong Sub (Basic)	Approximate Calories	Key Calorie Sources
Turkey and Provolone	~570	Turkey, Provolone cheese, Bread
Veggie Delite®	~460	Bread, Avocado (if added), dressings
Roast Beef	~630	Roast beef, Bread
Italian B.M.T.®	~780	Salami, Pepperoni, Ham, Provolone, Bread
Tuna	~1360	Tuna salad (mayo), Bread, Cheese
Chicken & Bacon Ranch Melt	~1410	Chicken, Bacon, Ranch dressing, Cheese, Bread

Note: Calorie estimates are for a basic build on 9-Grain Wheat with standard veggies but no creamy sauces. Actual numbers vary based on customization.

The Role of Macronutrients and Ingredients

A healthy diet is about more than just calories; it's also about balancing macronutrients like protein, fat, and carbohydrates. The turkey and provolone sub can provide a decent balance, especially when built correctly.

Protein for Satiety

The turkey breast is a lean protein source that helps you feel full and satisfied. This is crucial for managing appetite and preventing overeating later. Pairing it with fiber-rich veggies enhances this effect, making a footlong more of a planned, satisfying meal rather than a quick, high-calorie indulgence.

Mind the Sodium

Both the deli turkey and the provolone cheese contain a notable amount of sodium. Excessive sodium intake can contribute to high blood pressure. Asking for extra vegetables and minimizing salty additions like pickles or certain sauces can help mitigate this. For an even bigger reduction, consider a sandwich without the cheese, or pair it with water instead of a sugary drink.

Conclusion

So, how many calories in a footlong turkey and provolone Subway? A standard footlong can start at around 570 calories, but that number can change dramatically depending on your choices. By understanding the nutritional impact of each ingredient, you can make informed decisions that align with your dietary goals. Opting for wholegrain bread, extra veggies, and lighter condiments can transform this sub into a much healthier, yet still delicious, fast-food option. It's proof that convenience doesn't have to come at the cost of your nutritional objectives.

References

• Verywell Fit - Subway Nutrition Facts & Healthy Menu Choices
• Cozymeal - Discover the 11 Healthiest Items at Subway in 2025
• Healthline - Subway Nutrition: Which Options Are Actually Healthy?
• Cozymeal - 11 Healthiest Cheeses To Eat According to a Nutritionist in 2025
• Eat This Much - Subway Sandwiches Turkey Footlong Nutrition Facts
• NHS - Eating a balanced diet
• MUSC Health - SUBWAY® US NUTRITION INFORMATION
• Instagram - When thinking about eating out while staying healthy, Subway is ...
• Eat This Much - Subway Sandwiches Turkey Breast With Provolone, 6" Nutrition Facts

Frequently Asked Questions

What is the calorie count for a standard footlong turkey and provolone Subway?

A standard footlong turkey and provolone sub, made on 9-Grain Wheat bread with typical veggies and no additional sauces, contains approximately 560-570 calories.

Can I make my footlong turkey and provolone sub healthier?

Yes, you can make your sub healthier by choosing 9-Grain Wheat bread, loading up on fresh vegetables, and opting for low-calorie condiments like mustard or vinegar instead of creamy dressings.

How much sodium is in a footlong turkey and provolone sub?

The sodium content is high due to the deli meat and cheese. A standard 6-inch turkey and provolone sandwich can have over 900mg of sodium, so a footlong is significantly higher.

What are some low-calorie sauce options at Subway?

For lower-calorie sauces, consider mustard, vinegar, or the Sweet Onion Teriyaki. Avoid high-calorie, creamy sauces like ranch and mayonnaise.

Is it better to choose a footlong or a 6-inch sub?

For most dietary plans, a 6-inch sub is a more appropriate portion size. If you get a footlong, consider splitting it in half to manage your calorie intake.

Does my choice of bread affect the calorie count much?

Yes, bread choice is a significant factor. Options like Italian Herb & Cheese have more calories than the 9-Grain Wheat. Choosing the right bread is a simple way to control your sub's nutrition.

Does provolone cheese have any nutritional benefits?

Provolone is a good source of both protein and calcium. However, it is also higher in saturated fat and sodium than some other cheese options, so it is best consumed in moderation.