How Many Calories Are in a Turkey Sub From Subway?

Turkey subs are a common choice at Subway for those looking for a lighter sandwich option. But with all the bread options and ingredient customizations at Subway the calories in a turkey sub can vary quite a bit. In this detailed article we’ll break down the calorie counts for different turkey subs to help you understand exactly how many calories you’re getting when you order one.

Overview of Turkey Sub Options at Subway

Subway offers oven roasted turkey breast as a protein choice for subs You can order turkey subs in two sizes – a 6-inch sub or a footlong

For the 6-inch subs, you have a choice of breads including Italian breads like 9-grain wheat Italian white or flatbread. Or you can opt for classic white bread or honey oat.

The 6-inch subs tend to be lower in calories than footlongs. Subway also offers a kids turkey sub on 4-inch bread that’s even smaller.

In addition to size and bread type, ingredients and toppings will impact the calories. Subway’s Fresh Fit menu features turkey subs prepared on 9-grain wheat bread with lettuce, tomatoes, onions, green peppers, and cucumbers.

Calorie Count for a 6-Inch Turkey Sub

A 6-inch turkey sub from Subway ranges from 260-360 calories depending on the bread choice and toppings.

Here is a calorie breakdown of some common 6-inch turkey sub orders:

• 6-inch Oven Roasted Turkey on 9-Grain Wheat Bread (Fresh Fit): 260 calories
• 6-inch Oven Roasted Turkey on Italian White Bread: 320 calories
• 6-inch Oven Roasted Turkey on Flatbread: 300 calories
• 6-inch Oven Roasted Turkey on White Bread: 360 calories
• 6-inch Oven Roasted Turkey on Honey Oat: 340 calories

The standard Fresh Fit sub on 9-grain wheat has the lowest calorie count at 260 calories for a 6-inch sandwich. Choosing white bread instead can add an extra 100 calories.

The calories listed above are for turkey subs prepared with lettuce, tomatoes, onions, green peppers, and cucumbers without any additional sauces or cheese. Adding sauces like ranch or chipotle sauce, or cheese like pepper jack or cheddar can add 50-150 calories depending on the amounts.

Calorie Count for a Footlong Turkey Sub

When you size up to a footlong turkey sub, you’re looking at roughly double the calories of the 6-inch version:

• Footlong Oven Roasted Turkey on 9-Grain Wheat Bread (Fresh Fit): 510 calories
• Footlong Oven Roasted Turkey on Italian White Bread: 600 calories
• Footlong Oven Roasted Turkey on Flatbread: 580 calories
• Footlong Oven Roasted Turkey on White Bread: 700 calories
• Footlong Oven Roasted Turkey on Honey Oat: 660 calories

Again, the Fresh Fit footlong on 9-grain wheat rings in at the lowest calorie count. Choosing white bread can add around 200 extra calories to a footlong turkey sub.

As with the 6-inch, sauces and cheese will increase the calories. But the footlong subs provide 2-3 servings, so the calorie counts are appropriately higher.

Ordering Lower Calorie Turkey Subs

Here are some tips for ordering a turkey sub from Subway with the lowest calorie count:

• Opt for a 6-inch sub instead of a footlong
• Choose 9-grain wheat or flatbreads over white bread
• Load up the veggies like lettuce, cucumbers, onions, peppers
• Go easy on high-calorie sauces and cheeses
• Use mustard, vinegar or oil & vinegar instead of creamy dressings
• Ask for a light sprinkle of shredded cheese instead of full slices
• Choose water or unsweetened tea over high-calorie fountain sodas

Making choices like these allows you to keep calories in a reasonable range while still enjoying Subway’s tasty turkey subs.

Nutritional Benefits of Turkey Subs

When looking at calories, it’s also important to consider the nutritional value of Subway’s turkey subs. Some benefits of turkey subs include:

• Protein: A 6-inch turkey sub provides 18g protein to help you feel full and satisfied.

• Vitamins and Minerals: You get vitamin A from fresh veggies plus B vitamins, iron and zinc.

• Fiber: A 6-inch turkey sub delivers 4g fiber, mainly from the wheat bread and vegetable toppings.

So while calories are important, turkey subs can provide valuable nutrients as part of a balanced diet.

Making Healthy Choices at Subway

Subway positions itself as a healthier fast food option. While many subs at Subway can be nutritious choices, some footlong subs do contain 1,000+ calories which can be high for one meal.

To make the healthiest selections:

• Stick to 6-inch subs instead of footlongs
• Skip high-calorie meats like steak, roast beef or meatballs
• Go light on sauces and cheeses whenever possible
• Maximize vegetable toppings for fiber and nutrients
• Choose wheat breads or wraps rather than white bread
• Select water, unsweetened tea or a low-calorie drink

With customizations like these, you can enjoy Subway subs while optimizing their nutritional value.

The Bottom Line

A 6-inch turkey sub from Subway contains between 260-360 calories depending on bread choice and toppings. A footlong turkey sub prepared with veggies has around double that amount. Choosing 9-grain wheat bread, loading up on vegetable toppings, and limiting sauces and cheeses can help keep calories in a reasonable range. Overall, Subway’s turkey subs can be a lean and protein-packed meal option when ordering choices are made to reduce unnecessary calories and increase nutritional benefits.