Subway can be one of the leaner high-street lunches — or not, depending on the sub, the bread and the sauce. Here's the UK breakdown.
Quick answer: A 6-inch Subway sub is roughly 230 to 410 kcal depending on the filling; a footlong is about double.
The magic of Subway is you control the build. Below are typical UK values for 6-inch subs (footlong ≈ double), so you can pick smart.
| Sub (6-inch) | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Veggie Delite | ~200 kcal | ~8 g | ~37 g | ~2 g |
| Chicken Breast | ~320 kcal | ~26 g | ~46 g | ~5 g |
| Turkey Breast | ~280 kcal | ~18 g | ~45 g | ~4 g |
| Chicken Teriyaki | ~350 kcal | ~24 g | ~52 g | ~5 g |
| Tuna | ~380 kcal | ~20 g | ~44 g | ~15 g |
| Italian BMT | ~410 kcal | ~20 g | ~44 g | ~18 g |
| Meatball Marinara | ~430 kcal | ~19 g | ~50 g | ~17 g |
| Cookie (1) | ~200 kcal | ~2 g | ~30 g | ~9 g |
6-inch on standard bread; footlong ≈ double. Cheese, sauces and bread choice change the totals. Always check Subway's official info.
MacroSnap has Subway built in — 6-inch or footlong, any filling. Log it in seconds without the guesswork. Free to try, no card needed.
Try MacroSnap freeFrom ~200 (Veggie Delite) to 430+ (Meatball Marinara). A 6-inch Chicken Breast is ~320 with ~26g protein. Footlong ≈ double.
A 6-inch Chicken Breast or Veggie Delite loaded with salad and a lighter sauce is lower-cal and higher-protein. Skip cheese and creamy sauces to cut further.
Around 26g protein for ~320 calories — one of the best ratios on the menu.
Open MacroSnap, search "Subway," pick your sub and tap — logged instantly.