How much sugar is in a footlong sub? A nutritional breakdown

November 29, 2025 •

4 min read

According to nutritional data, a single Sweet Onion Chicken Teriyaki footlong can contain over 30 grams of sugar, but the total amount depends entirely on your specific ingredient choices, which is why it is important to understand how much sugar is in a footlong sub. This guide explores how different components affect the final sugar count.

Quick Summary

The exact sugar content of a footlong sub is not fixed and varies greatly depending on the selection of bread, meats, and especially condiments. This article breaks down the sugar contributions of common ingredients, helping you make informed decisions to build a lower-sugar sandwich.

Key Points

The bread is a major factor: Some Subway bread options, like the 9-Grain Honey Oat, contain significantly more sugar than others.
Sauces add significant sugar: Sweet condiments such as Sweet Onion Teriyaki and Honey Mustard can dramatically increase the overall sugar content of your sub.
Customization is key for control: You can build a low-sugar footlong by choosing the right bread (like Flatbread), lean protein, and low-sugar condiments like oil and vinegar.
Irish court ruling on bread: A 2020 legal decision in Ireland stated Subway's bread contained too much sugar to be legally classified as a staple food, labeling it a confectionary for tax purposes.
Lean meats are lower in sugar: Fillings like oven-roasted turkey and roast beef are naturally low in sugar compared to some sauces or marinated chicken.
Veggie Delite provides a low-sugar base: Opting for a footlong Veggie Delite on Flatbread with a simple dressing provides a very low-sugar starting point.

The Hidden Sugars in Subway's Bread

Many people assume that the majority of sugar in a sandwich comes from sweet fillings or sauces, but a significant portion actually resides in the bread itself. In a notable 2020 legal case in Ireland, Subway's bread was classified as too sugary to be legally defined as 'bread' for tax purposes, as its sugar-to-flour content exceeded the legal limit. This highlights how even what seems like a standard bread roll can contain more sugar than expected. The amount varies greatly between different bread types on the menu.

Comparing Bread Sugar Content

Flatbread: Often the best option for minimizing sugar, with some versions having no added sugar.
9-Grain Honey Oat: One of the highest-sugar breads on the menu due to the addition of honey, a six-inch portion can have 5 grams of sugar, meaning a footlong has 10 grams just from the bread.
Italian (White): Contains sugar to enhance flavor and aid the fermentation process. A six-inch roll contains around 3 grams of sugar, making a footlong around 6 grams.
Gluten-Free Bread: Can also be a high-sugar option, with some footlong portions containing as much as 14 grams of sugar.

The Sweetest Culprits: Sauces and Fillings

Beyond the bread, the sugar content of a footlong sub can be dramatically increased by the addition of certain sauces and marinated meats. While vegetables are low in sugar, and lean meats like oven-roasted turkey or roast beef contribute minimally, the sauces can add up quickly.

High-Sugar Sauces and Toppings

Sweet Onion Teriyaki: The sauce in this sub is a major source of sugar, with a six-inch serving contributing a significant amount. A footlong version can push the total sugar count well into the high double digits.
Honey Mustard: The 'honey' in the name is a clear indicator that this condiment is a source of added sugar.
Barbecue Sauce: Many barbecue sauces are sweetened with sugar or other sweeteners.

Low-Sugar Condiment Alternatives

Oil and Vinegar: A classic, low-sugar option that adds flavor without the extra sweetness.
Mustard: Standard yellow mustard is a very low-sugar choice.
Subway Vinaigrette: A good option for those seeking a flavorful dressing without high sugar.

How to Build a Low-Sugar Footlong

Creating a healthier, lower-sugar sandwich is simple if you make conscious choices at each step. By controlling the ingredients, you can enjoy a satisfying meal without a hidden sugar spike.

Steps for a Lower-Sugar Sub:

Choose Your Bread Wisely: Opt for the Flatbread for zero added sugar, or the Italian (White) for a lower sugar count than wheat or honey oat options.
Select Lean Protein: Lean meats like oven-roasted turkey, roast beef, or rotisserie-style chicken are excellent choices that are naturally low in sugar.
Load Up on Veggies: Fresh vegetables add fiber, vitamins, and minerals with minimal natural sugar. Maximize your intake of lettuce, spinach, tomatoes, cucumbers, and peppers.
Pick Low-Sugar Condiments: Stick to oil, vinegar, or mustard to keep the sugar content low. Avoid sweet sauces like Sweet Onion Teriyaki, Honey Mustard, and BBQ sauce.
Skip the Extras: Avoid adding bacon or creamy, full-fat dressings and opt for fresh avocado or extra veggies instead.
Drink Smart: Pair your meal with water or an unsweetened drink to avoid the added sugar found in sodas and sweetened teas.

Sugar Content Comparison: Standard Footlongs vs. Low-Sugar Options


Sandwich (Footlong)	Typical Sugar Content (Approx.)	Why?
Sweet Onion Chicken Teriyaki	~22+g (11g per 6-inch serving)	High-sugar teriyaki sauce and bread.
Meatball Marinara	~16+g (8g per 6-inch serving)	Sugar in marinara sauce and bread.
Subway Club	~12+g (6g per 6-inch serving)	Base sugar from bread and minimal filling sugar.
Veggie Delite (Flatbread)	~4g (2g per 6-inch flatbread)	Mostly from the flatbread; no added sauce sugar.
Oven-Roasted Turkey (Flatbread)	~4-6g (2-3g per 6-inch)	Very low sugar when made on flatbread with vinegar/mustard.

Note: The sugar content can vary based on portion sizes and regional recipes. These estimates are based on doubling 6-inch nutritional data for the footlong size.

Conclusion

While a footlong sub can be a convenient and satisfying meal, the amount of sugar can vary dramatically, from under 10 grams to over 30 grams, depending on your choices. The primary culprits for higher sugar content are often the bread and any sweet sauces. By being mindful of your choices—opting for lower-sugar bread like the Flatbread and selecting oil and vinegar instead of a sugary dressing—you can easily create a footlong that aligns with a lower-sugar diet. The power to control your sandwich's nutritional profile is in your hands, allowing you to enjoy a custom-built meal without the sugar overload. For more guidance on making healthier fast-food decisions, consider reviewing nutritional resources from reputable health organizations.

Healthline: Subway Nutrition: Which Options Are Actually Healthy?

Frequently Asked Questions

Among the common choices, the 9-Grain Honey Oat bread is one of the highest in sugar. The gluten-free bread can also have a high sugar content, depending on regional availability and formulation.

No, Subway's Flatbread is noted for having no added sugar, making it the best option for minimizing sugar intake from your bread choice.

For low-sugar options, stick to oil, vinegar, regular mustard, or the simple Subway Vinaigrette. These add flavor without the extra sweetness.

The court found that the sugar content in Subway's bread exceeded the legal limit of 2% of the flour's weight in Ireland, making it legally a 'confectionary' for tax purposes.

To reduce sugar, choose low-sugar bread (like Flatbread), select lean protein fillings (turkey or roast beef), and use simple, non-sweet condiments like oil and vinegar.

Yes, the Sweet Onion Chicken Teriyaki is one of the highest-sugar subs due to the sweet teriyaki sauce used, with a footlong version containing a substantial amount.

Typically, yes. Since a footlong is double the portion size of a 6-inch, the total sugar and other nutritional values will also be approximately doubled.