How many calories are in cooked SUBWAY?

100 g of cooked SUBWAY has 157 kcal. 6 inch sub (198 g): about 311 kcal. 12 inch sub (396 g): about 622 kcal.

Is cooked SUBWAY high in protein?

Cooked SUBWAY contains 10.8 g of protein per 100 g (22% of the 50 g Daily Value), or 21.5 g in 6 inch sub (198 g). About 28% of its calories come from protein. Compared with other fast foods, that is below the median (median 12.1 g).

How many carbs are in cooked SUBWAY?

Cooked SUBWAY has 21.4 g of total carbohydrates per 100 g, including 1.2 g of fiber and 3 g of sugars.

How much fat is in cooked SUBWAY?

Cooked SUBWAY contains 3.2 g of fat per 100 g, of which 0.72 g is saturated (4% of the Daily Value).

What vitamins and minerals does cooked SUBWAY contain?

Per 100 g, the most notable amounts relative to the Daily Value are Thiamin (B1) (96% DV), Niacin (B3) (33% DV), selenium (31% DV), Riboflavin (B2) (18% DV) and Folate (B9) (17% DV). The full list is in the vitamins and minerals table above.

How much sodium is in cooked SUBWAY?

100 g contains 268 mg of sodium, 12% of the 2,300 mg Daily Value.

Where does this nutrition data come from?

From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.

Calories in SUBWAY, oven roasted chicken sub on white bread with lettuce and tomato

Generic food Cooked Meals and Dishes

SUBWAY, oven roasted chicken sub on white bread with lettuce and tomato contains 157 kcal per 100 g. A typical serving of 6 inch sub (198 g) provides about 311 kcal.

Roughly 54% of its calories come from carbohydrates, with 28% from protein and 18% from fat (estimated with general energy factors).

That is less energy than the typical item in fast foods on FoodFactly, where the median is 263 kcal per 100 g across 312 foods.

100 g provides 96% of the Daily Value for Thiamin (B1), 33% of the Daily Value for Niacin (B3) and 31% of the Daily Value for selenium.

The data comes from USDA FoodData Central: SR Legacy, where most core values were measured by laboratory analysis.

157kcal per 100 g

10.8 gprotein

21.4 gcarbohydrates

3.2 gfat

311kcal in 6 inch sub (198 g)

Nutrition facts

Amount

Nutrition facts for the selected amount
Nutrient	Amount per 100 g	% DV
Calories C	157 kcal
Total fat M	3.2 g	4%
Saturated fat C	0.72 g	4%
Trans fat C	0.015 g
Cholesterol M	23 mg	8%
Sodium M	268 mg	12%
Total carbohydrates C	21.4 g	8%
Dietary fiber M	1.2 g	4%
Total sugars M	3 g
Protein M	10.8 g	22%
Vitamin A ?	5 µg	0.6%
Vitamin C M	1.2 mg	1%
Vitamin E M	0.42 mg	3%
Thiamin (B1) M	1.2 mg	96%
Riboflavin (B2) M	0.23 mg	18%
Niacin (B3) M	5.2 mg	33%
Pantothenic acid (B5) M	0.65 mg	13%
Vitamin B6 M	0.26 mg	15%
Folate (B9) M	68 µg	17%
Vitamin B12 M	0.08 µg	3%
Calcium M	154 mg	12%
Iron M	1.7 mg	10%
Magnesium M	22 mg	5%
Phosphorus M	145 mg	12%
Potassium M	198 mg	4%
Zinc M	0.66 mg	6%
Copper M	0.076 mg	8%
Manganese M	0.28 mg	12%
Selenium M	16.8 µg	31%

% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.

Nutritional breakdown

Protein 28%
Carbohydrates 54%
Fat 18%

Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).

Vitamins and minerals, % Daily Value per 100 g

Nutritional insights

Protein10.8 gbelow the median for fast foods (median 12.1 g)
Fiber1.2 gbelow the median for fast foods (median 1.4 g)
Sugars3 gbelow the median for fast foods (median 3.4 g)
Fat3.2 gin the lowest quarter of fast foods (median 12.1 g)
Saturated fat0.72 gin the lowest quarter of fast foods (median 4 g)
Sodium268 mgin the lowest quarter of fast foods (median 566 mg)
Protein per 100 kcal6.9 gprotein density, useful for comparing foods with different calorie levels
Water63.2 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)

Monounsaturated fat C	0.93 g
Polyunsaturated fat C	0.95 g

Sugars and starch (7)

Starch M	16 g
Sucrose M	0 g
Glucose M	0.97 g
Fructose M	1.3 g
Lactose M	0 g
Maltose M	0.72 g
Galactose M	0 g

Individual fatty acids (47)

EPA (omega-3, 20:5 n-3) M	0.001 g
DHA (omega-3, 22:6 n-3) M	0.002 g
ALA (omega-3, 18:3 n-3) M	0.066 g
Linoleic acid (omega-6, 18:2) ?	0.84 g
SFA 4:0 M	0 g
SFA 6:0 M	0 g
SFA 8:0 M	0 g
SFA 10:0 M	0 g
SFA 12:0 M	0 g
SFA 14:0 M	0.01 g
SFA 16:0 M	0.55 g
SFA 18:0 M	0.15 g
SFA 20:0 M	0.005 g
MUFA 18:1 ?	0.82 g
PUFA 18:3 ?	0.068 g
PUFA 20:4 M	0.018 g
SFA 22:0 M	0.006 g
MUFA 14:1 M	0.002 g
MUFA 16:1 ?	0.094 g
PUFA 18:4 M	0 g
MUFA 20:1 M	0.016 g
MUFA 22:1 ?	0.001 g
PUFA 22:5 n-3 (DPA) M	0.002 g
SFA 15:0 M	0.002 g
SFA 17:0 M	0.003 g
SFA 24:0 M	0.003 g
TFA 16:1 t M	0 g
TFA 18:1 t M	0.008 g
TFA 22:1 t M	0 g
TFA 18:2 t not further defined M	0.007 g
PUFA 18:2 CLAs M	0.003 g
MUFA 24:1 c M	0.001 g
PUFA 20:2 n-6 c,c M	0.004 g
MUFA 16:1 c M	0.094 g
MUFA 18:1 c M	0.81 g
PUFA 18:2 n-6 c,c M	0.83 g
MUFA 22:1 c M	0.001 g
PUFA 18:3 n-6 c,c,c M	0.002 g
MUFA 17:1 M	0.002 g
PUFA 20:3 ?	0.008 g
Fatty acids, total trans-monoenoic C	0.008 g
Fatty acids, total trans-polyenoic C	0.007 g
MUFA 15:1 M	0 g
PUFA 20:3 n-3 M	0.001 g
PUFA 20:3 n-6 M	0.007 g
PUFA 18:3i M	0 g
PUFA 22:4 M	0.008 g

Carotenoids (13)

Beta-carotene M	34 µg
Lycopene M	224 µg
Lutein + zeaxanthin M	75 µg
Retinol M	2 µg
Carotene, alpha M	0 µg
Cryptoxanthin, beta M	0 µg
Tocopherol, beta M	0.07 mg
Tocopherol, gamma M	0.39 mg
Tocopherol, delta M	0.13 mg
Tocotrienol, alpha M	0.02 mg
Tocotrienol, beta M	0.31 mg
Tocotrienol, gamma M	0 mg
Tocotrienol, delta M	0 mg

Other components (4)

Water M	63.2 g
Ash M	1.5 g
Energy C	657 kJ
Vitamin A, IU ?	64 IU

Other forms of SUBWAY

Raw, cooked, dried and processed versions are separate records with their own measured values.

Food	Calories	Protein	Carbs	Fat
SUBWAY, SUBWAY CLUB sub on white bread with lettuce and tomato	146	10.7 g	20.4 g	2.4 g
SUBWAY, steak & cheese sub on white bread with American cheese, lettuce and tomato	183	12.3 g	21.5 g	5.3 g
SUBWAY, B.L.T. sub on white bread with bacon, lettuce and tomato	205	10.1 g	26.7 g	6.4 g
SUBWAY, cold cut sub on white bread with lettuce and tomato	214	10.5 g	20.4 g	10 g
SUBWAY, tuna sub on white bread with lettuce and tomato	221	12.3 g	16 g	12 g
SUBWAY, sweet onion chicken teriyaki sub on white bread with lettuce, tomato and sweet onion sauce	155	10.9 g	22.5 g	2.4 g
SUBWAY, meatball marinara sub on white bread (no toppings)	219	9.8 g	26 g	8.5 g
SUBWAY, turkey breast sub on white bread with lettuce and tomato	147	9.1 g	22.4 g	2.3 g
SUBWAY, black forest ham sub on white bread with lettuce and tomato	151	9.1 g	22.9 g	2.5 g
SUBWAY, roast beef sub on white bread with lettuce and tomato	155	12.2 g	20.3 g	2.7 g

Per 100 g. Calories in kcal. n/a: not reported by the source.

Foods with a similar nutritional profile

Food	Calories	Protein	Carbs	Fat
Fast foods, submarine sandwich, oven roasted chicken on white bread with lettuce and tomato Cooked	157	10.8 g	21.4 g	3.2 g
Rice, fried, with beef Cooked	178	7.9 g	27.6 g	4.1 g
Turkey, stuffing, mashed potatoes w/gravy, assorted vegetables, frozen, microwaved Cooked	128	7 g	16.3 g	3.9 g
Rice, fried, with pork Cooked	179	7.6 g	27.6 g	4.2 g
Fish sandwich, grilled Cooked	180	16.1 g	21.2 g	3.3 g
Egg rolls, chicken, refrigerated, heated Cooked	197	10.4 g	28.5 g	4.5 g
Rice, fried, with chicken Cooked	173	7.3 g	27.6 g	3.7 g
Rice bowl with chicken, frozen entree, prepared (includes fried, teriyaki, and sweet and sour varieties) Cooked	126	5.7 g	22.5 g	1.6 g

Per 100 g. Calories in kcal. n/a: not reported by the source.

Source of the nutrition information

USDA FoodData Central: SR Legacy, record 170314. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.

Last updated: November 6, 2026. Data quality score: 100/100 (how it is calculated).

General nutrition information, not medical advice. Individual needs differ; see our disclaimer.