Subway Calorie Calculator

Subway Calorie Calculator helps Estimate meal nutrition totals from calories, protein, sodium, and serving count.

Subway calorie and nutrition

Uses the Korean Subway ingredient dataset and nutrition-summing function for size, bread, main filling, vegetables, cheese, sauce, macros, and exercise equivalents.

Calories

262 kcal

Protein

18.9 g

Sodium

648 mg

Walking equivalent

76 min

Carbohydrate calories
34 kcal
Protein calories
75.6 kcal
Fat calories
9 kcal
Default vegetables
5 selected

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Subway calorie calculator guide

This English page translates the Korean Subway calorie calculator and calls calculateNutritionTotals, getMacroCalorieBreakdown, getExerciseMinutes, and getExerciseEquivalents. It preserves the 2025-09-27 nutrition data, 15cm and 30cm multiplier, bread, main, vegetables, cheese, sauces, calories, carbohydrate, protein, fat, sodium, Atwater 4/4/9 macro calories, and MET exercise conversion.

Ingredient-level nutrition sum

The source data stores each Subway ingredient with calories, carbohydrates, protein, fat, and sodium. The calculation adds bread, main filling, vegetable list, cheese, and sauce list, then applies the size multiplier.

A 30cm sandwich is not a separate hand-written value; it is the same ingredient selection multiplied by the size multiplier of 2. This keeps the English calculator aligned with the Korean calculator.

Macro calories and exercise equivalents

Macro calorie conversion uses Atwater factors: carbohydrate 4 kcal per gram, protein 4 kcal per gram, and fat 9 kcal per gram. Sodium is carried as milligrams and is not converted to calories.

Exercise equivalents use MET values for walking 3.3, running 7.0, cycling 5.8, and jump rope 11.0. The formula is minutes = kcal x 200 / (MET x 3.5 x body weight kg), with 60 kg as the default weight.

How to read the result

The calculator is useful before ordering because sauces and bread can change the sodium and calorie total more than expected. It also helps compare low-calorie combinations with high-protein combinations.

Nutrition values should still be treated as estimates. Store preparation, limited-time ingredients, extra portions, and official Subway data updates can change the exact values.