Subway Sandwiches vs Wraps
Did you know Subway has launched a new lineup of wraps? Any Subway sandwich can now be ordered in a new lavash-style flatbread wrap. Select locations may also offer spinach wraps or tomato basil wrap options.
Review this report for an in-depth comparison of the calories, nutritional information, and ingredients in classic Subway sandwiches vs Subway wraps.
Calories
Nutritional information in this guide is based on standard product formulations and serving options.
Subway Subs vs Subway Wraps
The first section of this report includes a chart of total calories and an analysis of calories by macronutrient (fat, carbs, and protein) for a traditional Subway series sandwich with a comparison to the same sandwiches served as a wrap.
As shown in the chart below, Subway’s new wraps have more calories than the smaller size sandwich on Italian bread. For example, there are 680 calories in the Honey Mustard Chicken wrap, 170 more calories than the 6″ sub.
That said, the footlong subs have the highest amount of calories when comparing the three options (6″, wrap, or footlong).
| Updated Sep 2025 | 6" Sub | 12" Sub | Wraps |
|---|---|---|---|
| All-American Club #10 | 540 | 1080 | 760 |
| All-Pro Sweet Onion Chicken #16 | 430 | 860 | 620 |
| Cheesy Garlic Steak #31 | 490 | 1020 | 700 |
| Elite Chicken & Bacon Ranch #20 | 580 | 1160 | 830 |
| Homestyle Chicken Salad #42 | 410 | 820 | 670 |
| Honey Mustard BBQ Chicken #21 | 510 | 1020 | 680 |
| Spicy Nacho Chicken #22 | 480 | 960 | 610 |
| Subway Club #11 | 500 | 1000 | 690 |
| The Hotshot Italiano #23 | 630 | 1260 | 950 |
| The Philly Steak & Cheese #1 | 510 | 1020 | 700 |
| The Ultimate BMT #18 | 560 | 1120 | 820 |
| Black Forest Ham | 280 | 560 | 430 |
| Cold Cut Combo | 330 | 660 | 540 |
| Grilled Chicken | 300 | 600 | 460 |
| Meatball Marinara | 460 | 920 | 790 |
| Oven Roasted Turkey | 270 | 560 | 410 |
| Roast Beef | 300 | 600 | 470 |
| Rotisserie-Style Chicken | 310 | 620 | 490 |
| Steak & Cheese | 370 | 740 | 560 |
| Tuna | 480 | 960 | 800 |
| Veggie Delite | 220 | 440 | 310 |
The new lineup of Subway’s wraps includes the popular Sweet Onion Chicken Teriyaki, which is made with grilled chicken, American cheese, sweet onion teriyaki sauce, lettuce, tomatoes and onion. It’s wrapped in lavash.
Calories by Macronutrient
When reviewing fast food menu items, take note of the proportion of calories derived from fat (including saturated fat), carbs, and protein.
Philly Steak & Cheese
Subway’s The Philly (#1 on the Subway Series menu) is made with steak, American cheese, green peppers, red onions, and mayonnaise.
Check nutrition facts for full Subway menu
The greatest proportion (44%) of total calories in a Subway Philly Steak & Cheese sub is derived from dietary fats. Carbohydrates make up another 33% of calories, and the remaining 23% is from protein.
While a Philly wrap has 190 more calories than the standard 6″ sub sandwich, the composition of calories by macronutrient is quite similar (42% fat, 32% carbs, and 26% protein).
% Calories from Fat, Carbs, Protein
6″ Philly Sub: 510 calories#1 The Philly Sub vs Wrap
Number of Calories (% of Total)|
#1 The Philly |
6″ Sub |
Wrap |
|---|---|---|
|
Calories from Fat |
225 (44%) |
295 (42%) |
|
Calories from Carbs |
170 (33%) |
220 (31%) |
|
Calories from Protein |
115 (23%) |
185 (26%) |
|
Total Calories |
510 |
700 |
Subway Grilled Chicken Sandwich
Here is another chart comparing calories by macronutrient for the Subway grilled chicken sub versus the grilled chicken wrap option.
As shown below, approximately half of the calories in the traditional sub on Italian bread and the wrap are derived from total carbs.
Grilled Chicken
Number of Calories (% of Total)|
Grilled Chicken |
6″ Sub |
Wrap |
|---|---|---|
|
Calories from Fat |
45 (15%) |
80 (17%) |
|
Calories from Carbs |
155 (52%) |
215 (47%) |
|
Calories from Protein |
100 (33%) |
165 (36%) |
|
Total Calories |
300 |
460 |
The amount of calories by macronutrient is a rounded estimate based on nutrition facts information provided by Subway fast-food restaurants. Actual calories may vary as a result of how the made-to-order sandwiches are prepared onsite.
Daily Value
Daily value (% DV) illustrates the amount of a specific nutrient in one serving, relative to the recommended limit set by the FDA. Use %DV to compare Subway’s menu options and choose the best foods for a balanced diet.
%DV Tips
Here are a few key tips to consider when reviewing daily values:
%DV Saturated Fat and Sodium
A Subway Meatball Marinara was selected to illustrate a comparison of the daily value of fat and sodium. The meatball sandwich is topped with parmesan and provolone cheeses.
Subway Meatball Marina
Review the chart below, which compares the %DV of fat and sodium in the 12″ footlong Meatball Marina sub and the same sandwich served in a wrap.
As the chart illustrates, both options contain a high level of dietary fats and sodium. Total carbs are also considered high in the traditional bread or the wrap.
|
Meatball Marinara |
Footlong Sub |
Wrap |
|
Saturated Fat |
80% |
75% |
|
Sodium |
98% |
83% |
|
Total Carbs |
38% |
27% |
%DV based on 2,000 calories
Nutrition Facts
Subway’s Hotshot Italiano (#23) on the menu was selected for the nutrition facts section of this report.
Compare Sub vs Wrap
Here is a summary of the nutrition facts for a standard serving of the Hotshot Italiano vs a wrap offered at Subway restaurants.
As shown in the chart below, the 12″ foot long sub has more total calories than the wrap. That makes sense at least in part because the serving size of the sub sandwich is larger (476 grams vs 315 grams).
Subway Hotshot Italiano
Amount (%DV) per Sandwich
Red indicates a high %DV.
|
Hotshot Italiano |
Footlong |
Wrap |
|
Serving Size |
476g |
315g |
|
Calories |
1260 |
950 |
|
Total Fat |
76g (97%) |
63g (81%) |
|
Saturated Fat |
28g (140%) |
23g (115%) |
|
Trans Fat |
2g |
1g |
|
Cholesterol |
170mg (57%) |
145mg (48%) |
|
Sodium |
3500mg (152%) |
2710mg (118%) |
|
Carbohydrates |
90g (33%) |
57g (21%) |
|
Dietary Fiber |
6g (21%) |
3g (11%) |
|
Total Sugars |
10g |
6g |
|
Added Sugars |
6g (12%) |
3g (6%) |
|
Protein |
52g |
39g |
%DV based on a 2,000 calorie diet. Calorie needs vary; your %DV may be higher or lower. Provided for informational purposes only. Consult with your physician for dietary or healthcare advice.
Check Nutrition in Other Fast Food Menus
Ingredients and Allergens
Review this section of the report for a list of ingredients in Subway Italian bread, Subway Flatbread, and the wrap.
While the nutritional information reported herein focuses primarily on the white bread vs wrap options, the tables below also include ingredients for hearty multigrain, bagel bread, and honey oat, among other Subway menu options.
If you or anyone in your group has a food allergy or sensitivity, inform the manager at your local Subway before placing your order.
Ingredients in Subway Bread
|
Artisan Italian White Bread |
|
Enriched Flour, Water, Yeast, Sugar, Wheat Gluten, Wheat Sourdough Blend, Salt, Palm Oil, Cultured Wheat Flour, Mono- and Diglycerides, Ascorbic Acid, Enzymes Contains wheat. |
|
Flatbread |
|
Enriched Flour, Water, Soybean Oil, Invert Sugar, Wheat Sourdough, Nonfat Dry Milk, Yeast, Salt, Wheat Gluten, Cultured Wheat Flour, Oat Bran, Oat Fiber, Enzymes, Xanthan Gum Contains milk, wheat. |
|
Wrap |
|
Enriched Flour, Water, Soybean Oil, Invert Sugar, Wheat Sourdough (water, fermented wheat flour), Nonfat Dry Milk, Yeast, Salt, Wheat Gluten, Cultured Wheat Flour, Oat Bran, Oat Fiber, Enzymes, Xanthan Gum Contains milk, wheat. |
Review the full list of disclosed allergens in Subway sandwiches
|
Everything Bagel-Seasoned Italian Bread |
|
Enriched Flour, Water, Yeast, Sugar, Wheat Gluten, Wheat Sourdough Blend, Salt, Palm Oil, Cultured Wheat Flour, Mono- and Diglycerides, Ascorbic Acid, Enzymes, Sesame Seeds, Breadcrumbs, Dehydrated Garlic, Dehydrated Onion, Salt, Poppy Seed, Soybean Oil, Garlic Powder, Onion Powder Contains wheat, sesame. May also contain milk. |
|
Hearty Multigrain |
|
Enriched Flour, Water, Whole Wheat Flour, Yeast, Wheat Gluten, Sugar, Rye Sourdough (water, fermented rye flour), Salt, Soybean Oil, Brown Sugar, Whole Oat Groats, Sunflower Seeds, Millet Seed, Flax Seeds, Dried Molasses with Wheat Starch, Cracked Wheat, Mono- and Diglycerides, Ascorbic Acid, Enzymes Contains wheat. |
|
Honey Oat Multigrain Bread |
|
Enriched Flour, Water, Whole Wheat Flour, Yeast, Wheat Gluten, Sugar, Rye Sourdough, Salt, Soybean Oil, Brown Sugar, Whole Oat Groats, Sunflower Seeds, Millet Seed, Flax Seeds, Dried Molasses with Wheat Starch, Cracked Wheat, Mono- and Diglycerides, Ascorbic Acid, Enzymes, Rolled Oats, Brown Sugar, Honey Powder, Wheat Starch, Medium Chain Triglycerides, Natural Flavor Contains wheat. |
|
Italian Herbs & Cheese Bread |
|
Enriched Flour, Water, Yeast, Sugar, Wheat Gluten, Wheat Sourdough Blend, Salt, Palm Oil, Cultured Wheat Flour, Mono- and Diglycerides, Ascorbic Acid, Enzymes, Monterey Jack Cheese (cultured pasteurized milk, salt, enzymes), Cheddar Cheese (cultured pasteurized milk, salt enzymes, annatto color), Anti-caking Blend (potato starch, tapioca starch), Natamycin (mold inhibitor), Parmesan-Oregano Topping (corn maltodextrin, enriched wheat flour, toasted bread crumbs (enriched wheat flour, sugar, sea salt, yeast), Salt, Spices, Dehydrated Garlic, Parmesan Cheese (part skim milk, cheese cultures, salt, enzymes), Modified Corn Starch, Sunflower Oil, Citric Acid, Yeast Extract, Lactic Acid, Natural Flavor, Silicon Dioxide Contains milk, wheat. |
Nutrition facts, prices, and ingredients are based on available information as of the date of publication. Restaurants and food manufacturers may change recipes or formulations without notice. Check package labels and ask the product manufacturer or restaurant for the most up-to-date information. Unless otherwise stated, %DV is based on a 2,000 calorie diet. All reports and reviews published on this site are for informational purposes only. NutritionandIngredients.com does not provide healthcare advice or dietary recommendations. Always consult your licensed physician for any healthcare or dietary advice.
Nutrition facts and food images source: Subway. Original designs by Nutrition & Ingredients for research and commentary related to fast food nutrition.