Subway Footlong Turkey Sub Calories
560 calories per serving
Sandwiches
The Subway Footlong Turkey Sub is one of the chain's lower-calorie footlong options, clocking in at around 560 calories for a standard build on 9-grain wheat bread with lettuce, tomatoes, onions, and green peppers — no sauce. However, calories can climb quickly once you add cheese, mayo, or other condiments, so it's worth keeping a close eye on your toppings and sauce choices. The sodium content is notably high at nearly 1,720 mg, which represents a significant portion of the recommended daily limit of 2,300 mg.
Protein
36g
26% of calories
Carbs
86g
61% of calories
Fat
9g
14% of calories
Ingredient Breakdown
| Ingredient | Calories | Protein | Carbs |
|---|---|---|---|
| Footlong 9-Grain Wheat Bread | 240 | 10g | 46g |
| Sliced Turkey Breast (6 oz, double meat footlong portion) | 180 | 22g | 4g |
| Lettuce, Tomatoes, Onions & Green Peppers | 25 | 1g | 5g |
| Cucumbers & Black Olives | 20 | 0g | 2g |
| Banana Peppers | 5 | 0g | 1g |
| Yellow Mustard (2 tsp) | 10 | 0g | 1g |
| Salt, Pepper & Vinegar Seasoning | 5 | 0g | 0g |
| Spinach (optional upgrade) | 5 | 1g | 1g |
| Total | 560 | 36g | 86g |
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Start your free trialHealthier Alternatives
Subway 6-inch Turkey Sub (half the footlong) on 9-Grain Wheat
Save ~280 calories by simply going with a 6-inch — the easiest portion-control swap at Subway
Footlong Turkey Sub on Flatbread instead of 9-Grain Wheat
Save ~80 calories by swapping the bread style while keeping the same fillings
Footlong Turkey Sub as a Chopped Salad Bowl (no bread)
Save ~360 calories by ditching the bread entirely and enjoying all the fillings over a salad base
Footlong Turkey Sub with Extra Veggies & No Cheese or Sauce
Save ~70 calories vs. a version with American cheese and mayo, and boost fiber and micronutrients
Portion Tips
- 1.
Split it in half and save one portion for later — a footlong is genuinely two servings, and eating both in one sitting doubles your calorie and sodium intake.
- 2.
Skip or go light on high-calorie sauces: Mayo adds ~110 calories per footlong, Chipotle Southwest adds ~100 calories, and Ranch adds ~110 calories. Opt for mustard or vinegar instead.
- 3.
Load up on free veggies — lettuce, spinach, tomatoes, cucumbers, peppers, and onions add volume and nutrients for very few calories.
- 4.
Choose 9-Grain Wheat or Multigrain Flatbread over Italian Herbs & Cheese bread, which adds an extra ~70 calories and more saturated fat.
- 5.
If dining in, avoid pairing with chips and a regular soda, which can add 350–450+ calories to your meal. Water or an unsweetened drink is the smarter choice.
Common Questions About Subway Footlong Turkey Sub
How many calories are in a Subway Footlong Turkey Sub?
A standard Subway Footlong Turkey Sub on 9-Grain Wheat bread with vegetables and no cheese or sauce contains approximately 560 calories. Adding cheese, mayo, or other condiments can push this to 700–850+ calories, so toppings matter significantly.
Is the Subway Footlong Turkey Sub healthy?
It can be a reasonable choice compared to many fast-food options — it's relatively low in fat and provides a decent amount of protein (~36g). However, the sodium content (~1,720 mg) is quite high, accounting for about 75% of the recommended daily intake. Those watching sodium should take note. Always consult a healthcare provider or dietitian for personalized dietary advice.
How much protein is in a Subway Footlong Turkey Sub?
A Subway Footlong Turkey Sub contains approximately 36 grams of protein, making it a moderately high-protein fast-food option. The turkey breast is the primary protein source, contributing around 22g on its own.
How can I reduce the calories in a Subway Footlong Turkey Sub?
The easiest ways to cut calories are: (1) order a 6-inch instead of a footlong to roughly halve the calories, (2) skip calorie-dense sauces like mayo and ranch in favor of mustard or vinegar, (3) skip the cheese, and (4) opt for the salad bowl version with no bread at all, which brings the meal down to around 200 calories.