Understanding the Nutrition: How many calories are in a 6 inch meatball marinara from Subway?

October 27, 2025 •

4 min read

According to Subway’s nutritional information, a standard 6-inch Meatball Marinara sub, without cheese or extra toppings on a basic bread like Artisan Italian, contains approximately 460 calories. This answers the core question: How many calories are in a 6 inch meatball marinara from Subway? However, the total can fluctuate significantly based on your specific bread, cheese, and topping choices.

Quick Summary

A standard 6-inch Meatball Marinara sub from Subway contains around 460 calories, but this can increase with added cheese or certain breads. The sandwich provides a moderate amount of protein and carbohydrates, with variations possible based on individual customization.

Key Points

Base Calorie Count: A standard 6-inch Meatball Marinara from Subway, on basic bread and without cheese, typically contains about 460 calories.
Cheese Adds Calories: Adding cheese, such as provolone, increases the total calorie count by around 60 calories per 6-inch sub.
Bread Choice Matters: Different bread types, like 9-Grain Wheat versus Artisan Italian, can cause minor variations in the final calorie count.
Low-Calorie Toppings: Fresh vegetables like lettuce, onions, and bell peppers contribute minimal calories while adding essential nutrients and fiber.
High Sodium Warning: The Meatball Marinara can be high in sodium, which is an important consideration for those monitoring their daily intake.
Protein Source: The sandwich provides a solid source of protein, which is beneficial for satiety and muscle health.

The Standard Calorie Breakdown

For those tracking their nutritional intake, understanding the baseline figures for a classic menu item is the first step. For a 6-inch Meatball Marinara served on Artisan Italian bread with marinara sauce but no cheese or additional toppings, the calorie count is typically around 460 kcal. The macronutrient breakdown for this base model is also important for context. A January 2024 nutrition sheet cited that the sub contains about 20g of fat, over 50g of carbs, and around 20g of protein, indicating a balance weighted towards carbohydrates and fat.

Customization: How Your Choices Impact the Calorie Count

One of Subway's defining features is the ability to customize your sandwich. For the Meatball Marinara, every choice, from the bread to the cheese, has a direct impact on the final nutritional profile.

Bread Matters: The Foundation of Your Sub

Subway offers several bread types, each with a different calorie count. The standard calorie count is often based on the Artisan Italian bread. However, opting for a different bread, such as the 9-Grain Wheat, can slightly alter the total calories. For example, a Meatball Marinara on Wheat bread was listed at 479 calories in one source, compared to a baseline of 460 for Italian. While the difference may seem minimal, it's worth noting for strict dietary planning.

The Cheese Factor: Melty Goodness, More Calories

Adding cheese is a very common modification that significantly increases the calorie and fat content. Subway's Meatball Marinara is often served with melted provolone or mozzarella cheese. A 6-inch sub with provolone cheese adds about 60 calories, raising the total to approximately 520 calories. The addition of cheese also increases the sodium content, another key nutritional factor to be aware of.

Veggies and Sauces: Adding Flavor, Minimizing Impact

Fresh vegetables are a great way to add nutrients and volume to your sub without adding many calories. Standard vegetables like lettuce, tomatoes, cucumbers, green bell peppers, and olives contribute minimally to the total calorie count. They also add valuable fiber and vitamins. However, be cautious with extra sauces beyond the standard marinara. Extra oil, mayonnaise, or other high-calorie sauces will increase the overall energy content of the sub.

Comparison of 6-inch Meatball Marinara Variations

To illustrate the impact of your choices, consider this comparison table based on nutritional data:


Component	Approx. Calories	Notes
Base Sub (Artisan Italian, Marinara, No Cheese)	460	The standard, lowest calorie option.
With Provolone Cheese	520	Adds approximately 60 calories and extra fat.
With Mozzarella Cheese	~500	Adds similar calories to provolone, varying slightly.
With Provolone, Black Olives, and Spinach	510	Shows that vegetable toppings have a minimal impact.

A Deeper Nutritional Look

Beyond the raw calorie count, it's beneficial to look at other nutritional metrics. The sodium content in the Meatball Marinara is notably high, approaching or exceeding 1,000 mg depending on customizations. This is a significant portion of the recommended daily intake. The sub's fat content is also a consideration, especially for those mindful of saturated fats. On the positive side, the protein content is a highlight, contributing to a feeling of fullness and muscle maintenance.

Making Smarter Choices for Your Diet

If you want to enjoy the flavor of the Meatball Marinara while making it healthier, consider a few simple modifications:

Hold the cheese: Skipping the cheese can save you a noticeable number of calories and fat. If you love the melty texture, ask for just a small amount.
Pile on the veggies: Maximize the nutritional value by loading up on fresh vegetables. Lettuce, green peppers, and onions are low-calorie additions that add crunch and fiber.
Opt for Whole Wheat Bread: While the calorie difference may be small, the higher fiber content of whole wheat bread offers better nutritional benefits.
Mind the sauce: Stick with the marinara sauce, and avoid extra oils or creamy, fatty dressings that can quickly escalate the calorie count.

Conclusion

While a 6-inch Meatball Marinara is a satisfying meal, its nutritional impact is directly tied to how it is built. Starting with a base of around 460 calories, the final number will increase with additions like cheese. By being mindful of your choices, especially concerning cheese and bread, you can still enjoy this Subway favorite while keeping your dietary goals in mind. For the most accurate and up-to-date information, consulting Subway's official nutrition guide is always recommended. For further reading, check out the resources from reliable nutritional databases like Nutritionix.

Bullet Points for Your Sub Customization:

Bread: Choose your bread wisely, as types like Artisan Italian or 9-Grain Wheat have slightly different calorie profiles.
Cheese: Adding cheese like provolone can increase calories by around 60 per 6-inch sub.
Sauce: The base marinara is relatively low-calorie, but additional creamy sauces or oils will raise the total.
Veggies: Add as many fresh vegetables as you like to increase fiber and nutrients without a major calorie increase.
Toasting: Toasting the sub itself does not add significant calories, but can change the flavor and texture.

Frequently Asked Questions

Yes, the type of bread slightly affects the calorie count. The calorie information is often based on the Artisan Italian bread, and other options like 9-Grain Wheat or cheese-crusted breads will alter the total.

Adding cheese, such as provolone, to a 6-inch Meatball Marinara can increase the calorie count by approximately 60 calories.

Yes, you can make it healthier by skipping the cheese, loading up on fresh vegetables, and avoiding extra, high-fat sauces or oils.

Yes, the Meatball Marinara sub contains a good amount of protein, with some sources reporting around 20g per 6-inch sub.

No, standard vegetables like lettuce, tomatoes, and onions add very few calories and are a good way to increase the fiber and nutritional content of your sub.

The calorie count can vary because different websites may use slightly different nutritional assumptions, such as different bread types, cheese, or topping combinations in their calculations.

Yes, depending on the customization, the Meatball Marinara sub can contain a significant amount of sodium, sometimes exceeding 1,000 mg for a 6-inch sub.