How Many Calories Is a Subway Turkey Sandwich? Unlocking the Nutritional Secrets of This Delicious Deli Option

Are you trying to watch your calorie intake while still satisfying your sandwich craving? Look no further than Subway’s Turkey Sandwich. But just how many calories are packed into this popular sandwich choice? In this article, we’ll dive into the tasty details and break down the calorie content of Subway’s Turkey Sandwich. Get ready to learn all about this delicious and healthier option for your next lunch break.

The Basics of a Turkey Sandwich

Turkey sandwiches have long been a popular choice for those looking for a quick and easy meal. They offer a convenient way to get protein, vegetables, and carbohydrates all in one delicious package. And with the rise of health-conscious eating, many people turn to turkey sandwiches as a healthier alternative to other fast food options. But just how many calories are in a turkey sandwich? And what other nutritional information should you be aware of? In this article, we will break down the basics of a subway turkey sandwich and give you all the information you need to make informed dietary choices.

First things first, what is typically included in a subway turkey sandwich? A typical subway turkey sandwich consists of sliced roasted turkey breast, veggies such as lettuce, tomato, onions, and peppers, cheese (if desired), and condiments such as mayonnaise or mustard. It is typically served on bread such as wheat or white.

The Nutritional Profile of Subway Turkey Sandwich

Now that we have an idea of what goes into a subway turkey sandwich let’s dive into its nutritional profile. As mentioned before, the main components of a subway turkey sandwich are protein from the roasted turkey breast, carbohydrates from the bread and vegetables, and fat from condiments such as mayonnaise or cheese.

According to Subway’s nutrition calculator, a 6-inch roasted turkey sub on wheat bread with lettuce, tomatoes, green peppers, onions and cucumbers contains approximately 280 calories. This is without any cheese or condiments added. If you decide to add cheese or mayo to your sandwich you can expect an additional 50-100 calories per slice or tablespoon respectively.

While 280 calories may seem like a reasonable amount for a meal option on its own, it is important to keep in mind that this is only for the base ingredients. Depending on your dietary needs and preferences, your sandwich may have higher or lower calorie counts. For example, if you choose to have your sandwich on white bread instead of wheat, you can expect an additional 50 calories. And if you opt for a footlong sandwich, the calorie count will be doubled.

The Benefits of a Subway Turkey Sandwich

One of the main benefits of a subway turkey sandwich is that it offers a good source of protein. One 6-inch turkey sub contains approximately 20 grams of protein, which is about 40% of the recommended daily intake for an average adult. Protein is an essential macronutrient that supports muscle growth and repair, improves satiety and helps with weight management.

Another benefit is that subway turkey sandwiches often come loaded with vegetables. Fresh vegetables add important vitamins and minerals to the meal, as well as fiber which promotes digestive health and keeps you feeling full longer. Plus, by adding more vegetables and less bread or condiments to your sandwich, you can decrease the calorie count while still maintaining flavor and nutrition.

Alternatives to Subway Turkey Sandwiches

While subway turkey sandwiches may seem like a healthy option at first glance, there are several alternatives available if you want to keep your diet interesting. Some popular options include replacing the wheat or white bread with multigrain or whole grain options for added fiber and nutrients. You can also add avocado instead of mayo for healthy fats and reduced calories.

If you are looking for alternative protein sources in your sandwich, grilled chicken or roasted vegetables can be great options. These swaps provide a similar nutritional profile but offer different flavors and textures for variety in your diet.


In conclusion, subway turkey sandwiches are a delicious and convenient option when it comes to meal choices on-the-go. They offer a good balance of protein, carbs, and fat but it is important to be mindful of added condiments and bread options that can significantly increase the calorie count. By making small tweaks to your sandwich, such as adding more vegetables and choosing healthier bread options, you can enjoy a subway turkey sandwich without breaking your diet. As always, it is important to listen to your body’s needs and make dietary choices that work best for you.

Understanding the Nutritional Value of Subway Turkey Sandwiches

Subway is a popular sandwich chain that offers a variety of options for customers, including their famous turkey sandwich. But if you are someone who counts calories and watches your diet, you may be wondering just how many calories are in a Subway turkey sandwich. In this article, we will delve into the nutritional value of Subway turkey sandwiches and explore their calorie count.

The Ingredients That Make Up a Subway Turkey Sandwich

Before we can determine the number of calories in a Subway turkey sandwich, it’s important to understand what goes into making one. The main ingredients in this sandwich include freshly baked bread, sliced turkey breast, vegetables like lettuce, tomatoes, and onions, as well as condiments such as mayonnaise or mustard.

The bread used at Subway is often considered to be healthier compared to other fast-food chains because it’s freshly baked and has less sugar and preservatives. The sliced turkey at Subway is also an important component, as it provides a good amount of protein without being high in fat. Vegetables are added for nutritional value and to provide crunch and flavor to the sandwich. Condiments are usually added for taste but can also contribute to the overall calorie count.

The Calorie Count of a 6-inch Subway Turkey Sandwich

A 6-inch Subway turkey sandwich on white bread with no cheese or condiments contains approximately 280 calories. This makes it an ideal choice for those watching their calorie intake or trying to maintain a healthy weight.

Adding cheese will add around 50-60 calories while condiments like mayonnaise and mustard can add around 40-60 calories. Choosing whole wheat bread instead of white will only increase the calorie count by about 20-30 calories.

However, if you opt for a footlong size instead of the 6-inch one, the calorie count will be around 560 calories for the same ingredients. It’s important to keep in mind that the calorie count may vary based on how many vegetables you choose to add to your sandwich.

Subway Turkey Sandwiches Compared to Other Fast-Food Options

When it comes to fast food, Subway is often considered a healthier option. But how does a Subway turkey sandwich fare against other popular fast-food sandwiches? Let’s compare:

– A footlong Subway turkey sandwich contains about half the calories of a McDonald’s Big Mac, which has around 540 calories.
– A Subway turkey sandwich has significantly fewer calories compared to a Burger King Whopper, which can contain up to 670 calories.
– Compared to a KFC Original Recipe Chicken Sandwich, which has around 380 calories, a Subway turkey sandwich is definitely the lighter option.

So if you’re looking for a healthier sandwich choice when dining out, Subway’s turkey sandwich is definitely one of the top contenders.

Tips for Making Your Subway Turkey Sandwich Even Healthier

While Subway turkey sandwiches are already considered a healthier fast-food option, there are ways to make them even more nutritious. Here are some tips:

– Opt for whole wheat bread instead of white bread. This will add fiber and essential nutrients to your sandwich.
– Load up on veggies! Adding more vegetables like spinach, cucumbers and bell peppers will increase the nutritional value of your sandwich without adding too many extra calories.
– Choose lean meats like the sliced turkey or chicken breast instead of processed meats like salami or pepperoni.
– If you must add cheese, opt for low-fat options like Swiss or provolone instead of high-fat cheese like cheddar or pepper jack.
– When it comes to condiments, choose healthier options like mustard or vinegar-based dressings rather than mayonnaise or creamy sauces.

In conclusion, a Subway turkey sandwich can be a nutritious and delicious option for those looking for a healthy fast-food meal. With only around 280 calories in a 6-inch size, it’s definitely a good choice for those watching their calorie intake. By making small adjustments to your sandwich like choosing whole wheat bread and loading up on veggies, you can make your Subway turkey sandwich even healthier. So the next time you’re at Subway, don’t hesitate to order their famous turkey sandwich!


1. How many calories are in a Subway turkey sandwich?
The number of calories in a Subway turkey sandwich varies depending on the size and type of bread, but on average, it ranges from 300 to 530 calories.

2. Is a Subway turkey sandwich a healthy option?
Compared to other fast food options, a Subway turkey sandwich can be considered a healthier choice due to its fresh ingredients and lower calorie count. However, it is important to also consider the type of bread and toppings you choose.

3. What factors affect the calorie count of a Subway turkey sandwich?
The type of bread, meat, cheese, and toppings you choose can affect the calorie count of your Subway turkey sandwich. Choosing lower calorie options such as whole wheat bread and lean meats can help reduce the overall calorie content.

4. Are there any low-calorie options for a Subway turkey sandwich?
Yes, there are low-calorie options for Subway turkey sandwiches. You can opt for 6-inch sandwiches with lean meat options such as chicken or turkey breast and load up on fresh veggies for added nutrients and flavor without adding too many extra calories.

5. Can I customize my Subway turkey sandwich to reduce the calorie count?
Yes, you can customize your Subway turkey sandwich to fit your specific dietary needs or preferences. You can ask for less cheese or sauce, add extra veggies, or choose whole wheat bread instead of white to make your sandwich lower in calories.

6. How can I accurately track the number of calories in my Subway turkey sandwich?
Subway provides a nutrition calculator on their website where you can select your preferred bread, meat, cheese, and toppings to accurately calculate the number of calories in your chosen combination. However, keep in mind that this is an estimate and may not be exact depending on how much of each ingredient is added to your sandwich.

In conclusion, the number of calories in a Subway turkey sandwich varies depending on the specific ingredients and toppings chosen. However, on average, a 6-inch turkey sub contains approximately 360-450 calories, while a foot-long sub contains around 720-900 calories. Choosing healthier options such as whole wheat bread and vegetables can significantly reduce the calorie count of the sandwich.

It is crucial to pay attention to the ingredients and portion sizes when consuming a Subway turkey sandwich if trying to maintain or lose weight. Additionally, understanding the nutritional value of each ingredient can help make informed decisions about building a healthy and balanced meal.

Subway offers various low-calorie options such as their “Fresh Fit” menu, which includes sandwiches under 400 calories and salads under 250 calories. These options are great for those looking to watch their calorie intake but still enjoy a delicious meal at Subway.

Moreover, it is essential to note that one meal’s caloric intake should not be the sole focus of a healthy lifestyle. Balancing an overall nutritious diet with regular physical activity is key to maintaining a healthy weight and lifestyle.

In conclusion, while Subway turkey sandwiches can be a satisfying and convenient option for lunch or dinner, it is crucial to be mindful of the toppings and portion sizes in order to make healthier

Author Profile

Erick Benitez
Erick Benitez
In 2003, the Coast Sushi Bar was founded, quickly becoming a beloved fixture in its trendy neighborhood, appreciated for its exceptional sushi and vibrant BYOB atmosphere.

The chefs at Coast have developed a mastery in blending subtle yet intricate flavors, establishing a reputation for pioneering innovative New-Japanese cuisine with only the finest global ingredients.

Building on decades of culinary success, the founder launched a new endeavor in 2024—a blog focused on Japanese snacks. This blog marks a significant shift from restaurateur to food blogger, motivated by a desire to share comprehensive insights into Japanese culinary arts and snack culture. The content covers traditional snacks, the evolution of snack culture in Japan, and the global influence and adaptation of these snacks.

Each blog post reflects the founder's commitment to quality and attention to detail, mirroring the standards of Coast Sushi Bar.

Aimed at both aficionados and novices of Japanese cuisine, the blog serves as a resource for deepening readers’ knowledge and appreciation of Japan's rich and diverse food culture.