How Many Calories Are in a 6 Inch Subway Turkey Sandwich?

Subway is one of the most popular fast food chains known for its wide variety of sandwiches and salads. The Subway turkey sandwich is a customer favorite but many wonder just how many calories are packed into this convenient 6-inch sub. Keep reading to learn everything you need to know about the calorie count, ingredients, and nutrition facts for a 6 inch Subway turkey sub.

The Basics of the 6 Inch Turkey Sub

The 6 inch turkey sub from Subway contains 320 calories. This is the nutrition information for the standard turkey sub without any additional toppings or sauce.

A 6 inch Subway turkey sandwich contains

• 320 calories
• 49g total carbs
• 43g net carbs
• 8g fat
• 18g protein

The standard 6 inch turkey sub includes 9-grain wheat bread, sliced turkey breast, lettuce, tomatoes, onions, green peppers, and cucumbers The default cheese is American cheese Condiments like mustard, mayo, and Subway’s signature vinegar and oil are added upon request.

Subway offers the 6 inch turkey sub as a lower calorie alternative to subs made with heavier meats like steak or meatballs. Going with a veggie-filled turkey sandwich is a lighter option compared to many other lunch choices.

Calories and Macros

Let’s break down those nutrition numbers for a plain Subway 6 inch turkey sub:

• Total Calories: 320 calories
• Total Carbohydrates: 49g
• Net Carbohydrates: 43g
• Fat: 8g
• Protein: 18g

This offers a satisfactory balance of carbs, fat, and protein in a meal. Based on a 2,000 calorie diet, this sub represents about 16% of your total daily needs.

The 320 calories come from:

• Carbohydrates: 196 calories
• Fat: 72 calories
• Protein: 72 calories

Nearly two-thirds of the calories come from the sandwich’s carbohydrate content. The 9-grain wheat bread accounts for most of these carbs.

Ingredients in the Subway Turkey Sub

Subway allows for plenty of customization when ordering your sub. But the standard 6 inch turkey sub without any additions includes:

• 9-Grain Wheat Bread
• Sliced Turkey Breast
• Lettuce
• Tomatoes
• Cucumbers
• Green Peppers
• Red Onions

The turkey breast is turkey that has been processed and formed into a loaf. The ingredients list American cheese, lettuce, tomatoes, peppers, onions, and cucumbers. Everything can be removed or added upon request.

How the Calories Compare

Compared to other common 6 inch sub options at Subway, the turkey sub represents one of the lower calorie choices:

• Black Forest Ham: 320 calories
• BMT: 400 calories
• Chicken & Bacon Ranch Melt: 480 calories
• Italian B.M.T: 550 calories
• Meatball Marinara: 480 calories
• Oven Roasted Chicken: 310 calories
• Spicy Italian: 400 calories
• Steak & Cheese: 420 calories
• Sweet Onion Chicken Teriyaki: 400 calories
• Turkey: 320 calories
• Veggie Delite: 210 calories

The only 6 inch subs with fewer calories than the turkey are the Oven Roasted Chicken and Veggie Delite. Overall, turkey offers a nice lighter option compared to subs featuring heavier meats and extra cheese.

Tips for Cutting Calories

If you want to slash additional calories from your 6 inch turkey sub, there are a few easy options:

• Skip the cheese – eliminating the American cheese slice saves about 80 calories and 6g of fat.
• Opt forwheat bread instead of 9-grain – you’ll save 10 calories and 2g of net carbs with wheat.
• Load up on veggies instead of sauces – boost nutrition without adding calories.
• Choose mustard over mayo – mustard has just 5 calories per teaspoon.
• Go easy on oil and vinegar – they have 120 calories per tablespoon!
• Skip meat altogether – a veggie sub has just 210 calories.

Simply holding the cheese and choosing mustard over mayo reduces the calorie count by over 100 calories. Budget savvy customers will also appreciate that removing ingredients saves on costs too!

Does the Serving Size Make Sense?

A total calorie count of 320 for a 6 inch sub seems reasonable. Here is how it stacks up against other common grab-and-go lunch choices:

• Chick-fil-A Chicken Sandwich: 440 calories
• Wendy’s 6 inch Spicy Chicken Sandwich: 350 calories
• Panera Half Turkey Sandwich: 300 calories
• Starbucks Roasted Turkey & Havarti Sandwich: 400 calories
• McDonald’s Cheeseburger: 300 calories

The Subway turkey sub fits right in calorie-wise with other standard 6 inch sandwich choices from both fast food and fast casual restaurants. The serving provides a filling lunch for about 1/3 of your daily caloric needs.

Nutritional Pros and Cons

Looking at the nutritional aspects of a Subway turkey sub:

Pros:

• High protein – 18g per 6 inch sub.
• Lower fat and calories than subs with heavier meats and extra cheese.
• Vegetables provide vitamins and minerals.
• Wheat bread offers fiber.
• Provides about 1/3 of average daily calorie needs.

Cons:

• Carb count adds up quickly with the bread.
• Processed turkey and cheese are high in sodium.
• Easy to drive calories up with sauce, cheese, and oil.
• Not enough veggies to provide a full serving.

While not the healthiest option, the turkey sub can fit into a balanced diet in moderation. Going easy on sauces and cheese helps keep the calorie count reasonable.

The Bottom Line

When hunger strikes at lunchtime, a 6 inch Subway turkey sub can be a convenient lighter option compared to subs piled high with fatty meats and cheese. The standard turkey sandwich without any additions clocks in at 320 calories.

Choosing whole wheat bread, skipping the cheese, and loading up on veggies boosts nutritional value without dramatically increasing calories. Overall, the 6 inch turkey sub makes a moderate, satisfying lunch choice in a pinch. Just be mindful of cutting back on sauces and extra cheese to keep calories around the 320 mark.