What is one serving of a Subway sandwich? A guide to making healthier choices

November 5, 2025 •

3 min read

Did you know the calories in a Subway sandwich can range drastically, from under 250 to over 800, depending on your topping choices? Understanding what is one serving of a Subway sandwich is the first step toward making more informed and healthier fast-food choices that align with your nutritional goals.

Quick Summary

The standard serving size for a Subway sandwich is a 6-inch sub, but the final nutritional content is heavily influenced by your chosen ingredients. A footlong sub generally represents two servings. Making informed choices on bread, fillings, and condiments is essential for managing your diet and maintaining portion control.

Key Points

6-Inch is the Standard Serving: Subway's official nutritional information is based on the 6-inch sub, which is generally considered one serving.
A Footlong is Two Servings: A footlong sub contains twice the nutritional content of a 6-inch sub and should be viewed as two servings for dietary purposes.
Ingredients Heavily Influence Nutrition: The type of bread, cheese, meat, and condiments can drastically alter the calorie, fat, and sodium content of your sandwich.
Choose Lean Proteins and Fresh Veggies: Opting for leaner meats like oven-roasted chicken and loading up on fresh vegetables can significantly improve your meal's nutritional profile.
Be Mindful of Condiments and Cheese: High-calorie sauces and cheese can add unnecessary calories and saturated fat, so consider healthier alternatives like mustard or vinegar.
Distinguish Serving from Portion Size: A single large portion, like a footlong, can contain multiple servings. Practice portion control by saving half for another meal.

The 6-Inch vs. Footlong Debate

While official dietary guidelines define a standard serving size for a food group, a manufacturer's "serving size" is determined by the company. At Subway, the fundamental building block for nutritional information is the 6-inch sandwich. If you look at the company's nutrition facts, the calorie, fat, protein, and sodium values are typically listed per 6-inch sub. For this reason, a 6-inch sandwich is generally accepted as the basis for a single serving from a nutritional standpoint. This means that a footlong sub is not a single serving, but rather two servings of the product. The total nutritional value of a footlong sub is essentially double that of its 6-inch counterpart. For many people, a footlong sub exceeds the calorie, fat, and sodium requirements for a single meal, making it crucial to practice portion control or to share it with another person.

Customization is Key: How Ingredients Affect Your Meal

Subway's appeal lies in its customization, but this also means your nutritional choices are entirely in your hands. The number of calories, grams of fat, and milligrams of sodium can vary dramatically based on your selections of bread, protein, cheese, condiments, and vegetables. A Veggie Delite with no cheese or high-calorie sauce, for example, is far different nutritionally than an Italian B.M.T. loaded with pepperoni, salami, and cheese. A balanced diet at Subway requires thoughtful ingredient selection. Choosing lean proteins, sticking to fresh vegetables, and being mindful of high-calorie add-ons are all critical to keeping your meal in line with a healthy diet plan.

Making Healthier Choices: Tips for Building Your Sub

To ensure your Subway sandwich aligns with a healthy diet, follow these simple tips:

Choose the right bread: Opt for the 9-grain wheat bread, which offers more fiber than the standard Italian bread.
Load up on veggies: Ask for all the vegetables. They provide essential vitamins, minerals, and fiber without adding significant calories. Lettuce and spinach are excellent choices for adding volume.
Pick lean proteins: Lean protein options like oven-roasted chicken or turkey breast are great choices for boosting protein intake without excessive fat.
Go easy on the cheese: Cheese can add considerable calories and saturated fat. Consider skipping it or requesting just a single slice.
Select smarter condiments: Avoid creamy, calorie-dense sauces. Instead, opt for mustard, vinaigrette, or ask for oil and vinegar.
Mind the extras: Be aware of extras like bacon, pepperoni, and other processed meats, which significantly increase sodium and fat content.

Comparing Popular 6-Inch Subs

The table below demonstrates the nutritional variance between three popular 6-inch sandwiches (without cheese and with standard veggie toppings) to highlight how choices matter:


Sandwich	Calories	Total Fat (g)	Protein (g)	Sodium (mg)
Veggie Delite	250	5.7	10	250
Oven Roasted Chicken	331	8.0	23	331
Italian B.M.T.	409	16.7	22	409

Note: Nutritional information is approximate and can vary based on the specific bread, toppings, and sauces added.

The Difference Between Serving Size and Portion Size

As noted by the American Heart Association, a "serving size" is a standardized measurement listed on a product's nutrition label, while a "portion" is the amount of food you actually choose to eat at one time. A footlong sub is a single portion that contains two official Subway servings. Many people consume the entire footlong, making their portion size double the standard serving size. By understanding this distinction, you can make more mindful decisions about how much to eat, even when faced with larger portions in restaurants. For example, you can opt for the 6-inch sub or save half of a footlong for another meal. For more guidance on mindful eating and portion control, authoritative resources like the American Heart Association offer valuable insights into making healthier choices at home and when dining out.

Conclusion: Mindful Eating and Informed Choices

For those seeking clarity on what is one serving of a Subway sandwich, the answer is fundamentally a 6-inch sub. However, this is just the beginning of understanding your meal's full nutritional impact. By recognizing that a footlong is two servings and being mindful of your ingredient selections, you gain greater control over your diet. Making informed choices about lean proteins, fresh vegetables, and low-calorie condiments empowers you to build a nutritious and balanced meal, even when you're eating on the go. Always consider your individual dietary needs and health goals when customizing your sub to ensure it serves as a healthy and satisfying option.

Frequently Asked Questions

A Subway footlong sandwich is considered two standard servings from a nutritional perspective, as its total calories, fat, and other nutritional values are double that of a 6-inch sub.

The 6-inch Veggie Delite, when made with 9-grain wheat bread and no cheese or creamy condiments, is typically the lowest calorie option on the menu.

The calories in a standard 6-inch Subway serving vary widely based on ingredients, from around 250 kcal for a simple Veggie Delite to over 400 kcal for a more substantial meat-and-cheese sub.

A serving size is a standard, measured amount on a nutrition label, while a portion is the amount of food you actually choose to eat. A single portion, like a footlong, can contain multiple servings.

To reduce sodium, choose fresh vegetables, opt for lean proteins, and be mindful of sodium-heavy additions like cheese, processed meats, and certain sauces. Asking for less sauce also helps.

The 9-grain wheat bread is often considered one of the healthiest options due to its higher fiber content compared to other breads like the standard Italian white bread.

To control your portion size, order a 6-inch sub instead of a footlong. If you do get a footlong, consider saving half for a later meal to avoid overconsumption.