Subway is one of the most calorie-transparent fast food chains in the UK. Every item’s nutrition information is published officially, and every ingredient can be customized, which means you have more control over what you eat than at almost any other fast food chain.
This guide covers every menu item’s calorie count Subway calories UK from 6-inch subs and Footlongs to wraps, salads, Spudway jacket potatoes, sides, cookies, and drinks, plus the best low-calorie builds, highest protein options, and a complete sauce calorie guide.
Quick answer: Subway 6-inch subs range from ~200 kcal (Veggie Delite, flatbread, no sauce) to ~580 kcal (Spicy Italian, white bread, cheese, creamy sauce). Chicken Tikka 6-inch = 345 kcal. Turkey Breast 6-inch = ~280 kcal. Best low-cal sauce: Yellow Mustard (~15 kcal). Best high-protein sub: Steak & Cheese (~32g protein per 6-inch).
Want to calculate your exact meal calories? Try our Subway Calories Calculator UK to build your sub and see instant totals.
Subway 6-inch Sub: Subway Calories UK 2026
Calories shown are for a 6-inch on Italian white bread with standard vegetable toppings and no sauce or cheese unless stated. Adding cheese adds 40–80 kcal. Adding creamy sauce adds 70–150 kcal.
Classic & Deli Subs
| Sub (6-inch) | Calories | Protein (g) | Fat (g) | Carbs (g) |
| Veggie Delite | ~200 | ~7 | ~2 | ~38 |
| Turkey Breast | ~280 | ~18 | ~3 | ~42 |
| Ham (Turkey Ham at halal branches) | ~290 | ~18 | ~4 | ~42 |
| Chicken Tikka | ~345 | ~28 | ~5 | ~44 |
| Roast Chicken | ~310 | ~24 | ~4 | ~42 |
| Rotisserie-Style Chicken | ~370 | ~26 | ~8 | ~44 |
| Tuna | ~390 | ~21 | ~14 | ~42 |
| BLT | ~360 | ~17 | ~10 | ~43 |
| Italian B.M.T. | ~420 | ~22 | ~16 | ~44 |
| Meatball Marinara | ~430 | ~20 | ~16 | ~52 |
| Spicy Italian | ~450 | ~21 | ~22 | ~43 |
| Steak & Cheese | ~400 | ~32 | ~10 | ~44 |
| Breaded Chicken Sub | ~430 | ~28 | ~8 | ~52 |
| Smoky Chipotle Turkey | ~380 | ~24 | ~9 | ~43 |
Plant-Based Subs
| Sub (6-inch) | Calories | Protein (g) | Fat (g) | Carbs (g) |
| Smashed Falafel | ~430 | ~14 | ~12 | ~58 |
| Plant Patty | ~474 | ~19 | ~18 | ~50 |
Best calorie-to-protein ratio: The Chicken Tikka 6-inch at 345 kcal with 28g protein is the best overall option for calorie-conscious customers who want maximum protein. The Steak & Cheese at ~400 kcal with 32g protein is the highest-protein 6-inch sub. For the absolute lowest calories with protein, turkey breast on flatbread with mustard sauce at ~260 kcal is unbeatable.
Subway Footlong Calories UK 2026
Footlong calories are approximately double the 6-inch figures. The values below are for Italian bread with standard toppings, no sauce or cheese.
| Footlong Sub | Calories | Protein (g) | Notes |
| Veggie Delite Footlong | ~400 | ~14 | Lowest calorie Footlong |
| Turkey Breast Footlong | ~560 | ~36 | Best value low-cal Footlong |
| Chicken Tikka Footlong | ~690 | ~56 | Best protein Footlong |
| Steak & Cheese Footlong | ~800 | ~64 | Highest protein Footlong |
| Meatball Marinara Footlong | ~860 | ~40 | Most filling Footlong |
| Spicy Italian Footlong | ~900 | ~42 | Highest fat Footlong |
| Italian B.M.T. Footlong | ~840 | ~44 | Classic sharing sub |
Subway Wrap Calories UK 2026
| Wrap | Calories | Protein (g) | Carbs (g) |
| Veggie Delite Wrap | ~250 | ~8 | ~36 |
| Turkey Breast Wrap | ~320 | ~20 | ~38 |
| Chicken Tikka Wrap | ~390 | ~30 | ~40 |
| Smoky Chipotle Turkey Wrap | ~420 | ~26 | ~39 |
| Rotisserie Chicken Wrap | ~420 | ~28 | ~40 |
| Steak & Cheese Wrap | ~450 | ~34 | ~40 |
| Meatball Marinara Wrap | ~480 | ~22 | ~48 |
| Spicy Italian Wrap | ~500 | ~23 | ~39 |
Subway Salad Bowl Calories UK 2026
Salad bowls contain no bread and approximately 200 fewer calories than the equivalent 6-inch sub.
| Salad Bowl | Calories | Protein (g) | Best for |
| Veggie Delite Salad | ~50 | ~3 | Absolute lowest calorie meal |
| Turkey Breast Salad | ~110 | ~15 | Lowest calorie protein meal |
| Chicken Tikka Salad | ~160 | ~25 | Best low-cal, high-protein option |
| Steak Salad | ~200 | ~28 | Highest protein salad |
| Tuna Salad | ~210 | ~16 | Filling, omega-3 rich |
| Smashed Falafel Salad | ~280 | ~11 | Best vegan salad option |
Lowest calorie complete meal at Subway UK: Chicken Tikka Salad Bowl (~160 kcal) with oil and vinegar dressing (~45 kcal) = approximately 205 calories total with 25g of protein. This is one of the lowest-calorie, high-protein meals available at any UK fast food chain.
Subway Spudway Jacket Potato Calories UK 2026
| Spudway Jacket Potato | Calories | Protein (g) | Carbs (g) |
| Veggie Delite Jacket Potato | ~413 | ~12 | ~68 |
| Baked Beans & Cheese | ~522 | ~21 | ~72 |
| Chicken Tikka & Cheese | ~502 | ~32 | ~62 |
| Turkey Breast & Cheese | ~469 | ~26 | ~64 |
| Smashed Falafel | ~578 | ~16 | ~76 |
| Rotisserie Chicken & Cheese | ~484 | ~27 | ~62 |
| Philly Steak & Cheese | ~499 | ~30 | ~62 |
| Meatball Marinara & Cheese | ~606 | ~27 | ~76 |
| Rotisserie Chicken & Guac | ~786 | ~31 | ~74 |
Subway Sides & Snacks Calories UK 2026
| Item | Calories | Notes |
| Hash Brown (1pc) | ~150 | Breakfast side |
| Apple Slices | ~35 | Healthiest side option |
| Regular Crisps | ~130 | Varies by flavour |
| Chocolate Chunk Cookie | ~220 | Most popular cookie |
| Oat & Raisin Cookie | ~200 | The lowest calorie cookie |
| Double Chocolate Cookie | ~230 | Vegan option |
| White Chip Macadamia Cookie | ~220 | Classic favourite |
Subway Sauce Calories UK 2026: Complete Guide
Your sauce choice has a massive impact on your total Subway calories. Here is every Subway UK sauce ranked from lowest to highest calorie:
| Sauce | Calories per serving | Best for |
| Yellow Mustard | ~15 kcal | Lowest calorie sauce-diet orders |
| Red Wine Vinaigrette | ~30 kcal | Salads and light subs |
| Oil & Vinegar | ~45 kcal | Mediterranean builds |
| Sweet Onion | ~40 kcal | Chicken Tikka classic pairing |
| Sweet Chilli | ~50 kcal | Falafel and vegan subs |
| Ketchup | ~30 kcal | Simple flavour, very low cal |
| BBQ Sauce | ~45 kcal | Meatball Marinara and steak |
| Honey Mustard | ~60 kcal | Chicken subs |
| Chipotle Southwest | ~100 kcal | Bold flavour use sparingly |
| Mayo | ~110 kcal | Classic high calorie |
| Ranch | ~110 kcal | Highest calorie standard sauce |
| Caesar | ~120 kcal | Use sparingly very rich |
The sauce trap: Adding two sauces to your Subway order can add 150–220 calories without you realizing. A chicken tikka sub goes from 345 kcal to 545 kcal just by adding cheese and ranch sauce. If you’re calorie-counting, choose one sauce and stick to the lower-calorie options.
Subway Calories by Diet Type UK 2026
Under 300 calories: Complete meal
- Turkey Breast 6-inch flatbread, no cheese, mustard: ~260 kcal
- Chicken Tikka salad, oil & vinegar: ~205 kcal
- Veggie Delite 6-inch flatbread, sweet onion: ~240 kcal
- Turkey salad, red wine vinaigrette: ~140 kcal
Highest protein options
- Steak & Cheese 6-inch: 32g protein / ~400 kcal
- Chicken Tikka 6-inch: 28g protein / ~345 kcal
- Breaded Chicken 6-inch: 28g protein / ~430 kcal
- Rotisserie Chicken 6-inch: 26g protein / ~370 kcal
Best vegan calorie options
- Veggie Delite salad: ~50 kcal
- Smashed Falafel salad: ~280 kcal
- Veggie Delite 6-inch flatbread: ~200 kcal
- Smashed Falafel wrap: ~450 kcal
Best keto: low-carb options
- Any sub as a salad bowl saves ~38g carbs
- Steak salad: ~200 kcal, ~8g carbs
- Chicken Tikka salad: ~160 kcal, ~10g carbs
- Avoid: Footlongs, Spudway, cookies, white bread
Frequently Asked Questions
How many calories are in a Subway 6-inch sub UK?
Subway 6-inch sub calories range from approximately 200 calories for a Veggie Delite on flatbread with no sauce to approximately 580 calories for a loaded Spicy Italian with cheese and creamy sauce. A typical 6-inch with standard toppings and no sauce contains 300–450 calories.
What is the lowest calorie Subway sub in the UK?
The lowest-calorie Subway sub is the Veggie Delite on flatbread with no cheese and mustard sauce, approximately 200 to 230 calories. For a protein-containing sub, turkey breast on flatbread with mustard is approximately 260–280 calories.
How many calories are in a Subway footlong in the UK?
A Subway Footlong contains approximately double the calories of a 6-inch. The range is 400 kcal (Veggie Delite, no sauce) to over 1,000 kcal (loaded Spicy Italian). A typical protein footlong with standard toppings and no sauce is 600–800 kcal.
Is Subway healthy in the UK?
Subway can be very healthy depending on what you order. Choosing flatbread, loading up on free vegetables, picking turkey or chicken tikka as your protein, and using low-calorie sauces like yellow mustard can keep a complete Subway meal under 300 calories with 20–28g of protein, excellent for a healthy fast food option.
How many calories are in a Subway Chicken Tikka sub UK?
A 6-inch Subway Chicken Tikka on Italian bread with standard toppings and no sauce contains approximately 345 calories and 28 g of protein. It is one of the best calorie choices at Subway UK.
What sauces are lowest in calories at Subway UK?
The lowest calorie Subway sauces are Yellow Mustard (~15 kcal), Red Wine Vinaigrette (~30 kcal), Sweet Onion (~40 kcal), Oil & Vinegar (~45 kcal), and Sweet Chili (~50 kcal). The highest calorie sauces are ranch (~110 kcal), mayo (~110 kcal), and Caesar (~120 kcal).