The Complete Nutrition Guide
Most nutrition pages list figures without explaining what drives them, which makes them impossible to act on. This covers the drivers.
The four levers
In descending order of impact on a finished sub:
- The roll — the largest single component before filling. Removing it changes more than any other choice.
- Cheese — roughly 80 to 100 calories, and included by default on most items.
- Oil and creamy dressings — the oil in Mike's Way, plus ranch, Caesar and chipotle mayo.
- The meat — matters less than people assume, unless you are comparing lean beef against cured pork.
Sodium is the underrated number
Cured meats, cheese and pickles are all salt-cured, so the Italian-style subs and the pastrami carry a high sodium load even at moderate calories.
If sodium is the concern rather than calories, the lean cold subs and the grilled chicken options are the better direction, and the pickle spear is the thing to skip.
When to use the official calculator
The figures on this site are for standard builds at regular size, gathered from public sources. If you are tracking closely for a medical reason, or you order heavily customised subs, use the chain's own nutrition calculator — it accounts for each component individually and this guide cannot.
Frequently asked
Are the calorie figures here official?
They are close estimates for standard builds. For medical-grade accuracy on a custom order, use the official calculator.
What has the most sodium?
The cured-meat subs and the pastrami. Cheese and pickles add to it.
Does toasting change the calories?
Negligibly. Toasting affects texture, not the numbers.
Keep reading
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Which Subs Have the Most Protein?
Two rankings, because the biggest sub and the most efficient sub are not the same.
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How Many Calories Are in an Italian Sub?
About 910 for a regular — and most of it is not where people assume.
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