Subway footlong calories come to 539 for a turkey breast footlong (367 g), or 147 per 100 g. That turkey sub is the lean end of the menu. The filling decides the rest: a meatball footlong reaches 915 and a tuna footlong 1,048. Sodium is high in all of them, at 1,163 mg for the turkey version alone.
539kcal
1 footlong turkey breast sub · 367 g, fast food, turkey breast
25%protein
33 gProtein
82 gCarbs
8.5 gFat
How to burn off 539 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Fast food, turkey breast · per 367 g
Calories
539 kcal
Protein
33 g
Carbohydrate
82 g
Fat
8.5 g
Saturated fat
1.7 g
Cholesterol
37 mg
Sodium
1163 mg
Potassium
929 mg
Iron
6.8 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Subway footlong: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
Footlong turkey (367 g)
539
33.5 g
82.3 g
8.5 g
1,163 mg
27%
Half, 6-inch (184 g)
270
16.8 g
41.3 g
4.3 g
583 mg
14%
Footlong meatball (418 g)
915
40.8 g
108.7 g
35.3 g
1,827 mg
46%
Footlong tuna (474 g)
1,048
58.4 g
75.6 g
57.1 g
1,559 mg
52%
3 × Footlong turkey (367 g)
1,618
100.4 g
3,490 mg
5 × Footlong turkey (367 g)
2,697
167.4 g
5,817 mg
The filling moves the total more than the bread
These figures are USDA fast-food values for Subway subs. The baseline is a turkey breast sub on white bread with lettuce and tomato. At 367 g, the footlong carries 539 calories, about 27% of a 2,000-calorie day. Cut it to a 6-inch half (184 g) and you land at 270 calories, or 14% of the day.
Swap the filling and the picture changes fast. A meatball footlong (418 g) comes to 915 calories, 46% of the daily value. A tuna footlong (474 g) tops the list at 1,048 calories, which is 52% of a 2,000-calorie day in one sandwich. The bread is the same length in each case. The difference is the meat, the sauce and the mayonnaise-bound tuna.
Ordering more than one adds up quickly. Two turkey footlongs come to 1,079 calories and 2,327 mg of sodium. Three reach 1,618 calories. If you are feeding yourself for a full day of travel, the turkey footlong is the most forgiving starting point on this list, and the 6-inch is the easiest way to halve everything at once.
Carbs supply 61% of a turkey footlong's calories
In the turkey footlong, 61% of the calories come from carbohydrate, 25% from protein and just 14% from fat. Per 100 g that works out to 22.4 g of carbs, 9.1 g of protein and 2.3 g of fat. This is a bread-forward sandwich with lean meat inside, not a protein-heavy meal.
The full footlong still delivers a solid 33.5 g of protein, 67% of the daily value. It also carries 82.3 g of carbs and only 8.5 g of fat, with 0.5 g of saturated fat per 100 g. If you want a lighter lunch that still keeps you going, this ratio is hard to beat at a sandwich counter.
The tuna footlong flips the balance. It packs 57.1 g of fat and 58.4 g of protein, which is 117% of the protein daily value in one sub. The meatball footlong sits between them with 35.3 g of fat, 40.8 g of protein and 108.7 g of carbs. More protein comes with them, but so does a much bigger fat load.
Sodium is the row to watch on every footlong
The turkey footlong holds 1,163 mg of sodium, 51% of the 2,300 mg daily value. That is half a day's worth from one lunch, before chips, pickles or a soda. Per 100 g the sub carries 317 mg, which is high for something that looks like lean meat and vegetables.
The other fillings push further. A meatball footlong reaches 1,827 mg, 79% of the daily value. The tuna footlong comes to 1,559 mg, or 68%. Two turkey footlongs would put you at 2,327 mg, already past the daily value on their own.
If you watch sodium, the 6-inch turkey is the clear move at 583 mg, or 25% of the daily value. Building the rest of the day around low-sodium foods also helps. Cured meats, cheese and salty sauces are the usual places the number climbs, so keeping those off the sub matters more than the bread choice.
A turkey footlong fits a day if the rest stays light
At 539 calories and 33.5 g of protein, a turkey footlong works as a full lunch for many people. Fiber is modest at 4.8 g against a 28 g daily value, and sugars come to 11.3 g, mostly from the bread and vegetables. Adding extra vegetables to the sub is the simplest way to lift the fiber without adding much to the calories.
Pair it with water or an unsweetened drink rather than a soda, and fruit rather than chips, if you want the meal to stay near the sandwich's own total. The tuna or meatball footlong is closer to a day's main meal than a lunch, so plan a lighter dinner around it.
Potassium is a small plus at 253 mg per 100 g. Cholesterol is low at 10 mg per 100 g for the turkey version. If you log meals, BodyPal can record your sub from a photo, which makes it easier to see how a footlong sits next to the rest of your day.
How does Subway footlong compare?
Here is how the Subway turkey footlong stacks up against three burgers, per 100 g and per usual serving.
Verdict: For the fewest calories in a single order, pick the McDonald's hamburger at 251, while the turkey footlong gives the most food for the energy at 147 per 100 g against 264 for the hamburger and 310 for the bacon cheeseburger. For protein per bite, the chicken burger leads with 20 g per 100 g, so choose it if staying full on a smaller portion matters most.
Subway footlong FAQs
How many calories are in a Subway footlong?
A footlong turkey breast sub on white bread with lettuce and tomato is about 539 calories. The 6-inch half is 270 calories.
Which Subway footlong has the fewest calories?
Of the subs on white bread with lettuce and tomato, turkey breast is lowest at 539 calories per footlong, followed by roast beef at 591 and the Subway Club at 603. Tuna is highest at 1048.
Subway footlong vs 6-inch: how many calories?
The footlong is double the 6-inch: 539 against 270 calories for turkey breast, and 1048 against 524 for tuna.
How much protein is in a Subway footlong?
A footlong turkey breast sub has about 33.5 g of protein, along with 82.3 g of carbs and 8.5 g of fat.
Is a Subway turkey footlong high in sodium?
Yes. A turkey footlong has 1,163 mg of sodium, 51% of the 2,300 mg daily value. The 6-inch half cuts that to 583 mg, or 25%, which is the easier fit if you watch salt.
How many calories are in a Subway tuna footlong?
A tuna footlong (474 g) has 1,048 calories, 52% of a 2,000-calorie day. It also carries 57.1 g of fat and 58.4 g of protein, making it the heaviest footlong on this page.
How many calories are in a Subway meatball footlong?
A meatball footlong (418 g) comes to 915 calories, 46% of the daily value. It brings 40.8 g of protein, 35.3 g of fat and 1,827 mg of sodium, which is 79% of the daily value.
How many carbs are in a Subway turkey footlong?
A turkey footlong has 82.3 g of carbs, with 4.8 g of fiber and 11.3 g of sugars. Carbs supply 61% of its calories, so it is mostly a bread-driven meal.
How many calories are in two Subway footlongs?
Two turkey footlongs come to 1,079 calories, with 66.9 g of protein and 2,327 mg of sodium. That sodium alone is already above the 2,300 mg daily value.
