How many calories are in a turkey sub?
A 6-inch turkey sub from a deli counter weighs about 195 g and carries 351 calories. Per 100 g the whole sandwich runs 180 calories — bread included, which is the part most people forget to count. It also brings 24 g of protein and, less happily, more than half a day's sodium.
You'd need to walk about 70 minutes to burn the 351 calories in a 6-inch sub (195 g).
How long does it take to burn off a turkey sub?
A 6-inch sub (195 g) is 351 kcal. Enter your weight and the amount you ate to see how long it takes you to burn that off:
lb
| Activity | Time to burn 351 kcal |
|---|---|
| Walking, brisk | 1 hr 10 min |
| Cycling, moderate | 44 min |
| Swimming, moderate | 50 min |
| Jogging | 41 min |
| Weight training, moderate | 1 hr 18 min |
Times are for a 155 lb adult at a steady pace; change the weight to see yours. The amount is set to the portion in the text (195 g); change it to what you actually ate. BodyPal works this out from your steps automatically.
On this page
- Turkey sub quick facts
- Servings, from a slider to a footlong
- Cheese, ham and the Subway-style sub
- Sodium is the row that matters here
- How does a turkey sub compare?
- Most popular turkey sub brands
- FAQ
Turkey sub quick facts
The row that fits the sandwich in your hand is FNDDS 2706985, "Turkey sandwich or sub, restaurant". That record is the plain build sold at a deli case or a sandwich bar: roll, sliced turkey, lettuce, tomato, a light spread. No cheese. If your sub has a slice or two of provolone on it — the way the photo above shows it — the numbers move enough that it gets its own section further down, and its own USDA record.
Everything below is scaled to a 195 g 6-inch, which is the household measure USDA lists for this record. A "regular" deli sub at 130 g is also on the books, and both show up in the servings table.
| Nutrient | Per 100 g | Per 6-inch sub (195 g) | % Daily Value |
|---|---|---|---|
| Calories | 180 | 351 | — |
| Total fat | 3.69 g | 7.2 g | 9% |
| Saturated fat | 0.87 g | 1.7 g | 8% |
| Carbohydrate | 23.89 g | 46.6 g | 17% |
| Dietary fiber | 1.1 g | 2.1 g | 8% |
| Total sugars | 2.96 g | 5.8 g | — |
| Protein | 12.33 g | 24.0 g | 48% |
| Sodium | 644 mg | 1256 mg | 55% |
| Cholesterol | 26 mg | 51 mg | 17% |
| Potassium | 254 mg | 495 mg | 11% |
% Daily Value is based on a 2,000-calorie diet.
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 →
Two rows you would see on a wrapper are missing here: added sugars and trans fat. The FNDDS release does not publish either nutrient for any sandwich record, so there is nothing honest to print in those lines. Total sugars are shown instead, and at 5.8 g per sub most of that is the roll and the tomato rather than anything sweet.
The proportions are worth a second look. This sandwich delivers 48% of a day's protein for 18% of a day's calories — that ratio is the whole argument for the turkey sub as a lunch. Then look at the sodium line, which is doing the opposite.
Servings, from a slider to a footlong
| Serving | Weight | Calories |
|---|---|---|
| 1 oz | 28 g | 51 kcal |
| One miniature or slider | 65 g | 117 kcal |
| Half of a 6-inch | 98 g | 176 kcal |
| One regular deli sub | 130 g | 234 kcal |
| One 6-inch sub | 195 g | 351 kcal |
| One footlong | 390 g | 702 kcal |
| Per 100 g | 100 g | 180 kcal |
The slider, the regular and the 6-inch are USDA household measures for this record. The ounce, the half sub and the footlong are our own arithmetic from the USDA 100 g figure, not USDA servings — a footlong is treated as exactly two 6-inch subs, which is how the sandwich is actually built.
The trap in this food is weight, not toppings. Delis do not standardize their rolls, and a heavier roll moves the total more than an extra slice of turkey does: every additional ounce of finished sandwich is another 51 calories, whatever it happens to be made of. If you are logging from memory, guess the size of the bread first and the fillings second.
Cheese, ham and the Subway-style sub
The same two words, "turkey sub," cover sandwiches that run from 146 to 212 calories per 100 g. Here is the spread, each version from its own USDA record.
| Version | Per 100 g | Typical sub | Calories |
|---|---|---|---|
| Turkey sub, plain | 180 kcal | 6-inch, 195 g | 351 kcal |
| Turkey sub with cheese | 212 kcal | 6-inch, 240 g | 509 kcal |
| Turkey and ham sub | 163 kcal | 6-inch, 250 g | 408 kcal |
| Turkey and ham sub with cheese | 191 kcal | 6-inch, 295 g | 564 kcal |
| Turkey breast on white bread, Subway-style | 147 kcal | 6-inch, 184 g | 270 kcal |
| Turkey, roast beef and ham | 146 kcal | 6-inch, 184 g | 269 kcal |
Cheese is not a rounding error. It lifts the sandwich from 180 to 212 calories per 100 g, and because the cheese also adds weight, the finished 6-inch goes from 351 to 509 calories. Saturated fat is where it really shows: 1.7 g without cheese, 8.7 g with — from 8% of the Daily Value to 44%.
Turkey and ham together look lighter per 100 g (163) only because meat displaces bread. The sub itself is heavier, so a 250 g version lands at 408 calories with roughly 33.7 g of protein. Add cheese to that and you are at 564.
The lightest turkey-only build on the list is the chain-style one: turkey breast on white bread with lettuce and tomato, no cheese, no sauce, 270 calories for a 6-inch. That is 81 calories below the deli-counter version of the "same" sandwich. Packaged retail subs sit in the middle — USDA's Branded records for grocery turkey subs run from 145 to 193 calories per 100 g, so a supermarket sub is usually a deli sub with a different label on it.
Sodium is the row that matters here
One plain 6-inch turkey sub carries 1,256 mg of sodium. The Dietary Guidelines for Americans put the limit for adults at 2,300 mg a day, so lunch has spent 55% of it — while spending only 18% of the calories. Add cheese and the same sandwich reaches roughly 1,702 mg, about 74% of the day, which is our own arithmetic scaled from the USDA 100 g figure.
That is the real cost of deli meat. Turkey breast is lean, so the calorie count stays reasonable; the curing salt, the roll and the cheese do not care how lean it is. For scale, 1,256 mg is a bit more than half a teaspoon of table salt. If you are watching sodium, the chain-style turkey breast sub, at 583 mg for a 6-inch scaled from its USDA 317 mg per 100 g, is the better pick by a wide margin, and leaving the cheese off the deli version saves about 446 mg on its own.
On the other side of the ledger, the protein is genuinely good. MyPlate counts sliced poultry toward the protein foods group, and 24 g in one 6-inch covers 48% of the Daily Value used on the Nutrition Facts label. Fiber is the weak line at 2.1 g, 8% of the Daily Value — white rolls give back almost nothing there.
How does a turkey sub compare?
Four deli subs, all scaled to the same 6-inch, 195 g sandwich. The neighbor servings are our own arithmetic from each USDA 100 g figure so the comparison is like for like.
| Sub | Per 100 g | US serving | Calories |
|---|---|---|---|
| Turkey sub | 180 kcal | 6-inch, 195 g | 351 kcal |
| Ham sub | 178 kcal | 6-inch, 195 g | 347 kcal |
| Multiple meat sub | 183 kcal | 6-inch, 195 g | 357 kcal |
| Chicken deli sub | 176 kcal | 6-inch, 195 g | 343 kcal |
Our take: at equal weight these four sandwiches are the same lunch. Fourteen calories separate the lightest from the heaviest, which is less than one bite of roll. Turkey actually has the least protein per 100 g of the group — 12.33 g against 13.72 g for the chicken sub — so choosing turkey for the protein is choosing the wrong reason. Choose it because you like it, then control the size of the bread and whether cheese goes on, because cheese alone is worth 158 calories and a footlong instead of a 6-inch is worth another 351.
Most popular turkey sub brands in the United States
Ranked by how widely each product appears among foods sold in the United States, from the BodyPal food database of over 3.3 million products. Calories are the figures printed on each Nutrition Facts label, checked against USDA FoodData Central.
| Product | Calories (per 100 g) |
|---|---|
| Boar's Head Maple Honey Turkey Sub | 193 cal |
| Renaissance Food Group Turkey Sub | 192 cal |
| Giant Eagle Turkey Sub Sandwich | 179 cal |
| Hannaford Turkey Sub | 163 cal |
| Hannaford Turkey Sub Large Sandwich | 157 cal |
| Rachael's Whole Turkey Sub | 145 cal |
Brand popularity: BodyPal food database. Nutrition: manufacturer labels / USDA FoodData Central.
Turkey sub FAQs
How many calories are in a 6-inch turkey sub?
A 6-inch turkey sub from a deli counter is 351 calories at 195 g, which works out to 180 calories per 100 g. That covers the roll, the turkey, lettuce and tomato, and a light spread. Add cheese and the same 6-inch climbs to 509 calories.
How many calories are in a footlong turkey sub?
A footlong is 702 calories, exactly double the 6-inch, because it is 390 g of the same sandwich. That figure is our own arithmetic from the USDA 100 g number rather than a USDA serving. It also carries about 2,512 mg of sodium, more than a full day's limit for adults.
How much protein is in a turkey sub?
A 6-inch turkey sub carries 24.0 g of protein, 48% of the Daily Value, which is a strong return for a 351-calorie lunch. Per 100 g it is 12.33 g. Turkey and ham together push a 250 g sub to roughly 33.7 g, and adding cheese raises it again.
Does adding cheese change the calories in a turkey sub?
Yes, by 158 calories: a 6-inch goes from 351 to 509. USDA lists the cheese version at 212 calories per 100 g against 180 without, and the sandwich itself gets heavier, 240 g instead of 195 g. Saturated fat is the bigger jump, from 1.7 g to 8.7 g.
How much sodium is in a turkey sub?
A plain 6-inch has 1,256 mg of sodium, 55% of the 2,300 mg daily limit for adults, and that is a bit more than half a teaspoon of table salt. With cheese the same sub runs to about 1,702 mg. The cured meat and the roll account for most of it, not the dressing.
Is a turkey sub a healthy lunch?
On calories and protein it holds up well: 351 calories and 24.0 g of protein sit comfortably inside a normal 350 to 450-calorie lunch. The weak spots are sodium at 55% of the day and fiber at only 2.1 g. Whole-grain bread and no cheese fix most of that.
How many calories are in half a turkey sub?
Half a 6-inch is 176 calories at 98 g, our own arithmetic from the USDA 100 g figure rather than a listed serving. Half a footlong is simply the full 6-inch, 351 calories. A slider-size mini sub, which USDA does list at 65 g, comes to 117 calories.
Turkey sub or ham sub, which has fewer calories?
The ham sub is lower, but only just: 347 calories against 351 for the same 195 g 6-inch, a difference of four calories. Per 100 g they are 178 and 180. The ham sub also carries slightly more protein at that weight, about 26.0 g versus 24.0 g.
Similar foods
- Taco Salad — 564 cal per medium taco salad
- Stuffed pepper — 265 cal for 1/2 pepper with filling
- Pork Chop — 220 cal per regular chop
- Gyro — 368 cal per sandwich
- Onigiri — 180 cal per onigiri
- BBQ Chicken — 149 cal per 3 oz
Count it without the math
Point the camera at the sandwich and BodyPal counts it for you, cheese and all.
