Understanding Your Meal: How many calories in a Subway steak and cheese flatbread sandwich?

November 7, 2025 •

3 min read

According to nutritional data, a standard 6-inch Subway steak and cheese flatbread sandwich contains approximately 390 calories. This popular choice offers a hearty combination of protein, carbohydrates, and fats, but understanding the breakdown is key for anyone monitoring their intake or seeking a balanced meal.

Quick Summary

This article provides a detailed nutritional breakdown of a 6-inch Subway steak and cheese flatbread sandwich, including its calorie count and macronutrient profile. It also offers practical advice for customizing your order to create a healthier, more balanced meal.

Key Points

Standard 6-inch calories: A 6-inch Subway steak and cheese on flatbread contains about 390 calories.
High in protein: It offers a good source of protein, with around 25g per 6-inch serving.
Mind the sodium: The sandwich is relatively high in sodium, with approximately 1,100mg, nearly half of the recommended daily value.
Customize for less fat: Reducing or skipping cheese and choosing lighter sauces can significantly lower the fat and calorie content.
Add more veggies: Increasing the vegetable count adds fiber and nutrients without a major calorie increase, helping you feel full.
Portion size matters: Opting for the 6-inch size over the footlong is an easy way to manage your calorie intake.

A Closer Look at the Subway Steak and Cheese Flatbread

The Subway steak and cheese flatbread is a favorite for many due to its flavorful combination of steak and melted cheese. However, its nutritional profile, particularly the calorie count, is influenced by more than just the core ingredients. The choices you make, from the type of bread to the sauce and vegetables, can significantly alter the final count. Understanding the base nutrition is the first step towards making an informed decision that aligns with your dietary goals.

Core Nutritional Breakdown of a 6-Inch Sandwich

For a standard 6-inch steak and cheese on flatbread, the nutrition facts are as follows:

Calories: 390
Protein: 24-25g
Carbohydrates: 43-46g
Fat: 10-12g
Sodium: 1090-1100mg
Saturated Fat: 4-5g

As you can see, this sandwich is a good source of protein, but it also carries a significant amount of sodium, which is something to be mindful of, especially for those watching their blood pressure. The sodium content alone can make up a large portion of the daily recommended intake.

Customization Strategies to Manage Calories

One of the best features of Subway is the ability to customize your sandwich. This flexibility allows you to enjoy the flavors you love while making smarter, health-conscious choices. Here are several ways to reduce the overall calorie and sodium content of your meal:

Load Up on Veggies: Adding extra fresh vegetables like lettuce, tomatoes, green peppers, and onions can increase the fiber and nutrient density of your sandwich without adding significant calories. Extra vegetables also add volume, helping you feel fuller longer.
Mind Your Cheese and Sauce: Cheese adds calories, saturated fat, and sodium. Consider a single slice or skip it entirely if you are focused on reduction. Many sauces and dressings are also calorie and sodium-heavy. Opt for low-calorie options like mustard or vinegar, or ask for just a light drizzle of a different sauce.
Portion Control: If you have a footlong sandwich, you can either share it or save half for later to manage your calorie intake. Sticking to a 6-inch sub is often the best choice for a single meal.

Nutritional Comparison: Flatbread vs. Other Breads

While flatbread is a popular choice, understanding how it stacks up against other bread options can help you select the one that best fits your dietary needs. The nutritional values below are for a 6-inch portion with steak and cheese (excluding additional toppings and sauces).


Sandwich Base	Approximate Calories	Protein (g)	Carbs (g)	Fat (g)
Steak & Cheese Flatbread	390	25	46	12
Steak & Cheese on White Bread	368	25	43	11
Veggie Delite on Multigrain	230	12	43	2.5
Roast Beef on Multigrain	320	21	43	5

Note: Values are for a 6-inch sandwich and can vary based on region and specific preparation.

As the table shows, opting for a different bread or a completely different protein can lead to a significant change in the total calories and fat. The Veggie Delite, for example, offers a much lower-calorie meal with higher fiber content if ordered on multigrain bread.

Healthy Ordering Tips for Any Subway Sandwich

Prioritize Fiber: Choose the hearty multigrain bread to increase fiber content, which aids digestion and promotes satiety.
Watch the Sodium: Be aware of high-sodium ingredients like deli meats and certain cheeses. Olives and pickles also add sodium, so consider your total daily intake.
Explore Lighter Options: For a lower-calorie alternative, convert your sub into a salad or explore the lighter sandwich options highlighted by Subway, often featuring lean proteins like turkey or chicken.
Swap Sauces: Trade creamy, high-calorie sauces for lighter options like yellow mustard, vinegar, or sweet onion teriyaki.

Conclusion

While a Subway steak and cheese flatbread can be a satisfying meal, understanding its calorie and sodium content is crucial for managing your diet effectively. By making simple customizations, such as loading up on vegetables, being mindful of your cheese and sauce choices, and opting for the 6-inch size, you can enjoy this sandwich while staying on track with your nutritional goals. The ultimate takeaway is that mindful eating, even with fast food, empowers you to take control of your health. For more detailed nutrition facts, always check Subway's official website or the nutritional information provided in-store.

For further nutritional guidance and recommendations, consider visiting the official dietary guidelines provided by the U.S. Department of Agriculture.

Frequently Asked Questions

A footlong version of the steak and cheese flatbread can contain over 700 calories, as it generally has a double portion of meat and cheese.

No, adding extra fresh vegetables like lettuce, spinach, and peppers adds minimal calories while increasing fiber and nutrients. This is a great way to add volume to your sandwich.

To reduce calories, consider opting for a 6-inch size, asking for less cheese, choosing a low-calorie sauce like mustard, and loading up on fresh vegetables.

Flatbread can be one of the lower-calorie bread choices, but for higher fiber content, the hearty multigrain bread is often a better option.

A 6-inch version of this sandwich provides around 24-25 grams of protein, making it a satiating meal option.

Yes, to lower the sodium, ask for less cheese and be selective with your toppings. Certain veggies like pickles and olives contain more sodium, so consider fresh, unprocessed vegetable options.

Surprising to some, Subway wraps often contain more calories, fat, and sodium than a 6-inch sandwich because they are typically made with a footlong portion of meat.