How Many Calories Are in a Turkey Sub From Subway?

A turkey sub from Subway can make for a convenient and tasty lunch or dinner option when you’re on the go. But if you’re watching your calories, you may be wondering just how many are in one of these sandwiches. The number of calories in a Subway turkey sub depends on several factors including the size of the sub and what ingredients you choose to include.

Calorie Counts for Different Subway Turkey Sub Sizes

Subway offers turkey subs in several different sizes. Here are the calorie counts for some of the most popular options:

• 6-inch turkey sub: 270 calories

• Footlong turkey sub 540 calories

• Subway Fresh Fit 6-inch turkey sub: 250 calories

The 6-inch and footlong subs are made with Subway’s 9-grain wheat bread and come dressed with lettuce, tomatoes, onions, green peppers, and cucumbers. The Fresh Fit sub uses the same bread and veggie base but follows a specific low-calorie recipe.

Calories Added by Ingredients

While the bread and veggie base adds minimal calories, other sub ingredients can significantly increase the calorie content. Some common extra ingredients and their calorie contributions:

• American cheese: 80 calories per slice

• Provolone cheese: 90 calories per slice

• Mayonnaise: 90 calories per packet

• Ranch dressing: 140 calories per packet

• Bacon: 40 calories per slice

• Avocado: 50 calories per serving

To keep calories in check, be choosy about which extra ingredients you add and ask for light servings of high-calorie add-ons like cheese and dressing. Loading up on veggies rather than sauces will also help minimize calories.

Lowest Calorie Options

If you want maximize nutrition while minimizing calories, your best bet is to stick with a 6-inch Fresh Fit turkey sub as it comes. With only 250 calories, this will allow you to add a bit more in the way of ingredients like mustard, pickles, or peppers and still keep the total calorie count reasonable.

Going for a Kids Mini sub, which has just 160 calories, is another option for a light lunch. These mini sandwiches are ideal portion-controlled alternatives. Or, you could build an open-faced turkey sub on just half a 6-inch sub roll to slash calories.

How Subway Turkey Stacks Up

Compared to some other sandwiches, a turkey sub from Subway is not a bad choice calorie-wise:

• Quiznos 6-inch oven-roasted turkey sub: 320 calories

• Jimmy John’s 8-inch turkey Tom sub: 370 calories

• Jersey Mike’s 7-inch turkey sub: 600 calories

The wheat bread Subway uses is lower in calories than white or cheese-filled breads. And their standard veggie toppings provide bulk and nutrients without adding many calories.

Healthiest Ways to Customize Your Sub

While a turkey sub can be a smart lunch choice, piling on multiple high-calorie sauces and cheeses can change that. Here are some healthy ways to customize your Subway turkey sandwich:

• Ask for extra veggies like spinach, tomatoes, cucumbers, peppers, and onions.

• Opt for mustard, vinegar, or oil and vinegar dressing rather than mayo-based sauces.

• If using cheese, ask for just one slice or opt for a low-fat variety.

• Add avocado for creaminess without the calories and saturated fat in cheese.

• Skip fatty meats like bacon and pepperoni.

• Ask for light onion and olive oil instead of full-fat salad dressings.

• Choose water or unsweetened tea over high-calorie fountain drinks.

The Takeaway on Subway Turkey Sub Calories

When ordering a Subway turkey sub, the 6-inch Fresh Fit variety with lots of veggie fixings and minimal sauces or cheeses is your best bet if watching calories. Overall, a turkey sub can be a convenient lighter lunch option compared to subs piled high with fatty meats and cheeses. Just be mindful of your serving size, bread choice, and added ingredients when ordering to keep your sandwich healthy and moderate in calories.