How Many Calories Are in a Subway 6-Inch Turkey Sub? A Detailed Nutrition Breakdown

Subway is one of the most popular fast food chains, known for its wide array of sub sandwiches you can customize with your choice of meats, cheeses, veggies and condiments The Oven Roasted Turkey sub is one of their classic offerings. But how many calories are you actually getting when you order a 6-inch turkey sub? Let’s take a detailed look at the nutrition facts

Subway 6-Inch Turkey Sub Calories and Macros

According to Subway’s nutrition information, a standard 6-inch Oven Roasted Turkey sub contains the following nutrition stats:

• Calories: 270
• Total Fat: 3.5g
• Carbohydrates: 41g
• Protein: 20g

So in a 6-inch turkey sub you’re getting 270 total calories, with about 14% of those calories coming from fat, 61% from carbs, and 25% from protein

To put the calorie count into perspective, here are some comparisons:

• A 6-inch turkey sub has 110 fewer calories than a 6-inch Subway Meatball Marinara sub (380 calories).

• It has 80 more calories than a 6-inch Subway Rotisserie Chicken sub (190 calories).

• A McDonald’s McChicken sandwich has 350 calories, compared to 270 calories in a 6-inch Subway turkey sub.

So the 6-inch Oven Roasted Turkey sub is a lower calorie option compared to many other subs and common fast food sandwiches.

Nutrition Breakdown of a 6-Inch Turkey Sub

Let’s look more closely at the full nutrition breakdown for a standard 6-inch Oven Roasted Turkey sub from Subway:

• Total Fat: 3.5g
  • Saturated Fat: 1g
  • Trans Fat: 0g
• Cholesterol: 25mg
• Sodium: 790mg
• Total Carbohydrates: 41g
  • Dietary Fiber: 4g
  • Sugars: 6g
• Protein: 20g
• Vitamin A: 15% DV
• Vitamin C: 15% DV
• Calcium: 8% DV
• Iron: 15% DV

The sub provides a good amount of protein at 20 grams. It’s also relatively low in saturated fat at just 1 gram per 6-inch sub.

However, the sodium content is quite high, with 790mg per sub. That’s approximately 34% of the recommended daily value.

The carb sources are a mix of whole grains from the 9-grain wheat bread, and naturally occurring sugars from veggies like tomatoes and onions. Overall it provides a decent nutritional profile as subs go.

How to Cut Subway Turkey Sub Calories

Here are some easy ways to reduce the calories in your 6-inch turkey sub order:

• Go mini: Opt for a Mini Sub, which cuts calories to 160 in a turkey sub.

• Skip the cheese: Removing the cheese slices saves you about 80 calories.

• Load up on veggies: Get extra veggies like spinach, peppers and cucumbers instead of cheese or sauce.

• Swap the bread: Choose 9-grain wheat or honey oat bread instead of white or Italian to boost fiber.

• Use mustard: Mustard has just 5 calories per teaspoon, instead of mayo which has 90 calories per tablespoon.

• Say no to sauce: Eliminate calories from chipotle or ranch sauce. Stick to vinegar and oil.

• Skip the cookies: Resist the urge to add those 150-calorie chocolate chip cookies to your order!

With some simple substitutions and customizations, you can easily turn your Subway turkey sub into a lighter, lower calorie sandwich while still keeping it tasty.

Higher Calorie Add-Ons to Avoid

On the flip side, some popular add-ons can quickly ramp up the calories in your turkey sub. Here are some higher calorie extras to avoid if watching your calorie intake:

• Cheese: Cheese slices add 80 calories per ounce.

• Bacon strips: Each strip of bacon adds 42 calories and 5 grams fat.

• Ranch dressing: Ranch has 73 calories per tablespoon.

• Chipotle sauce: Chipotle Southwest sauce has 30 calories per tablespoon.

• Mayonnaise: Regular mayo has 90 calories and 10 grams of fat per tablespoon.

• Avocado: Fresh avocado slices add about 50 calories per ounce.

• Double meat: Getting double turkey easily doubles the protein but also nearly doubles the calories.

As you can see, those extras can add a significant number of calories. Pick your add-ons carefully if aiming for a lower calorie sandwich.

Making Healthy Choices at Subway

While Subway has some indulgent subs loaded with calories and fat, there are plenty of better-for-you options as well. Follow these tips for healthy subs:

• Customize your veggies: Get extras like spinach, cucumbers, peppers and onions which provide nutrients without a lot of calories.

• Choose lean proteins: Turkey, chicken, roast beef and ham are leaner choices than pastrami, pepperoni, meatballs or salami.

• Go easy on sauce: Stick to mustard, vinegar, oil and hot sauce instead of creamy, fatty sauces.

• Select whole grain bread: Opt for 9-Grain Wheat, Honey Oat or 9-Grain Honey Oat breads for added fiber.

• Watch portion size: A 6-inch sub is usually a better calorie choice than a Footlong.