Understanding the Nutrition: How many calories are in a cold cut sandwich from Subway?

October 23, 2025 •

3 min read

The calorie count for a 6-inch Subway Cold Cut Combo can range significantly, starting from approximately 330 calories with standard ingredients. Understanding how many calories are in a cold cut sandwich from Subway? is a crucial first step for anyone aiming to control their intake, as the final number depends heavily on your choice of bread, cheese, and condiments.

Quick Summary

The exact calories in a Subway Cold Cut Combo are determined by your choices, including the sandwich's size, bread type, cheese, and sauces. Customizing the ingredients is a key way to manage its nutritional impact.

Key Points

Base Calories: The standard 6-inch Cold Cut Combo is around 330-400 calories, depending on the standard build. A footlong is roughly double that base amount.
Customization is Key: The final calorie count is heavily influenced by your choice of bread, cheese, and high-calorie condiments like mayonnaise.
Bread Selection Matters: Swapping from a higher-calorie bread, like Italian Herbs & Cheese, to a 9-Grain Wheat or Artisan Italian can save calories.
Sauces are Major Contributors: Creamy sauces like mayonnaise and ranch dressing can significantly increase the calorie and fat content. Opt for mustard or vinegar to keep it light.
Maximize Vegetables: Adding extra non-starchy vegetables such as lettuce, tomatoes, and cucumbers is a great way to add bulk, fiber, and nutrients with minimal extra calories.
Footlong Consideration: Be mindful that a footlong sandwich is a substantial meal, often representing half or more of a person's daily calorie intake, depending on customization.

Demystifying the Subway Cold Cut Combo

Subway's Cold Cut Combo is a popular choice for its classic, mixed-meat flavor. The standard recipe for the US market features a blend of turkey-based meats: turkey salami, turkey bologna, and turkey ham. However, the base sandwich is just the starting point. The final nutritional profile, particularly the calorie count, is highly dependent on your customizations.

The Core Calorie Breakdown: Size and Ingredients

The total calories in your cold cut sandwich are primarily determined by two factors: the size and the choice of components. A footlong version will have roughly double the calories of its 6-inch counterpart, and the selection of bread, cheese, and dressings adds significant variance.

Size: 6-Inch vs. Footlong

6-Inch Sandwich: A base 6-inch Cold Cut Combo on 9-grain wheat bread with lettuce, tomatoes, cucumbers, green peppers, and onions, but no cheese or dressings, comes in at about 330 calories. This is a good reference point for the meat and vegetable base.
Footlong Sandwich: Opting for the footlong version of the same sandwich more than doubles the intake, with a base calorie count of around 720, before cheese and sauces.

The Calorie Impact of Your Choices

What you add to your sandwich can change the total drastically. This list shows the approximate caloric impact of common additions:

Bread: Italian White is the baseline, while calorie-dense options like Italian Herbs & Cheese or Flatbread can increase the total. A 6-inch portion of Subway's hearty bread adds a significant amount of the sandwich's carbohydrates.
Cheese: Adding cheese is one of the quickest ways to increase calories. A slice of American cheese can add 45 calories, while a serving of Provolone is similar.
Condiments and Sauces: Creamy dressings are often the largest source of added calories and fat. One serving of mayonnaise can add 110 calories. In contrast, mustard adds minimal calories.
Vegetables: Piling on fresh vegetables like lettuce, tomatoes, and cucumbers is a calorie-efficient way to add bulk and nutrients. These add minimal calories while increasing the fiber content.

A Guide to Building a Lighter Cold Cut Combo

For those watching their caloric intake, a few strategic choices can make a significant difference without sacrificing flavor.

1. Choose Your Base Wisely

Bread: Stick to the 6-inch size and choose the 9-Grain Wheat or Artisan Italian. Both are among the lower-calorie bread options.
Protein: The Cold Cut Combo's turkey-based meats are a fixed part of this specific sandwich, but the customization comes elsewhere.

2. The Power of Veggies

Maximize Freebies: Load up on all the fresh, non-starchy vegetables available. Lettuce, spinach, cucumbers, onions, green peppers, and tomatoes are excellent, low-calorie options that add volume and texture.
Go Bold with Flavor: Add banana peppers and jalapeños for a spicy kick that adds no extra fat or calories.

3. Smart Sauce and Cheese Selection

Skip the Cheese: Eliminating cheese is a quick way to save around 50-90 calories per 6-inch sandwich.
Lighten the Load: Choose calorie-light condiments like mustard or vinegar. Opt for light mayo in moderation, or better yet, a packet of light mayo for better portion control.

Calorie Comparison: Standard vs. Lighter Build


Component	Standard Cold Cut (6")	Lighter Cold Cut (6")
Bread	Italian White	9-Grain Wheat
Meat	Cold Cut Combo	Cold Cut Combo
Cheese	American	No Cheese
Veggies	Lettuce, Tomato	All available fresh veggies
Sauce	Mayonnaise	Mustard and Vinegar
Estimated Calories	~504	~330-350

Conclusion: Your Choices Shape Your Nutrition

Ultimately, how many calories are in a cold cut sandwich from Subway? is a question with a variable answer. While a standard Cold Cut Combo can be a moderate-calorie meal, customizing your order is essential for managing its nutritional impact. By consciously selecting your bread, skipping the cheese, and opting for low-calorie dressings, you can significantly reduce the overall calories and fat content. Subway's flexibility allows you to build a meal that fits your specific dietary requirements, proving that even fast food can be a part of a balanced diet with a little knowledge.

To see the full nutritional details of all menu items, you can consult the official Subway US nutrition information.

Frequently Asked Questions

A 6-inch Cold Cut Combo with American cheese and mayonnaise can have over 500 calories, and a footlong with the same ingredients can exceed 1000 calories. The total varies depending on the specific ingredients chosen.

For a 6-inch sandwich, the lowest calorie bread options are the 9-Grain Wheat and Artisan Italian.

To reduce calories, it is best to avoid creamy, high-fat sauces like regular mayonnaise, ranch, and chipotle southwest. Opt for low-calorie options such as mustard, vinegar, or a light mayo packet.

No, toasting the sandwich does not add or remove calories. The calorie count is determined by the ingredients themselves, not the preparation method.

While the Cold Cut Combo contains processed meats and can be high in sodium, many other Subway sandwiches, especially those with heavy cheese and creamy sauces, can have an even higher calorie and fat content. However, it is not considered the healthiest option.

The Cold Cut Combo's meat is naturally high in sodium. You can reduce the total sodium by forgoing cheese and salty condiments like dressings. Instead, add fresh vegetables for flavor and crunch.

A Cold Cut Combo salad is often a lower-calorie and lower-carb alternative to the sandwich, especially if you choose a low-fat dressing. A Cold Cut Combo salad contains about 180 calories, compared to the sandwich's 330+ calories.