How Many Calories Are in a 6-Inch Subway Turkey Sandwich? A Detailed Nutritional Breakdown

Subway is one of the most popular fast food chains, known for its abundant options for building customized sandwiches. But if you’re watching your calories or macros, you may be wondering – how many calories are actually in one of their popular 6-inch turkey subs?

In this article we’ll provide a detailed nutritional breakdown of a 6-inch Subway Oven Roasted Turkey sandwich on 9-Grain Wheat bread. We’ll look at the calories carbs, protein, and fat content so you can determine if it fits your dietary needs.

Calorie Count in a 6-Inch Subway Turkey Sandwich

According to Subway’s nutrition information, a 6-inch Oven Roasted Turkey sub contains the following:

• 260 calories
• 3g fat
• 39g carbs
• 20g protein

So a plain turkey sub without any cheese or condiments clocks in at 260 calories That’s a moderate calorie count for a 6-inch sandwich

To put that into perspective. here’s how the calorie count breaks down

• 43% of the calories come from carbs (primarily the bread)
• 30% of the calories are from protein
• 12% of the calories are from fat

Knowing this calorie breakdown can help you determine if the sandwich aligns with your own macros goals.

Nutritional Profile: Carbs, Protein, and Fat

Now let’s take a more detailed look at the carb, protein, and fat content of a 6-inch Oven Roasted Turkey sub.

Carbohydrates

A 6-inch turkey sub contains 39g total carbs, accounting for 43% of the total calories.

Out of the total carbs, 4g come from fiber while the rest are net carbs. The carb sources are:

• Bread (9-Grain Wheat)
• Turkey breast
• Veggies like lettuce, onions, tomatoes etc.

The glycemic load of the sandwich is estimated to be moderate. The fiber-rich 9-Grain Wheat bread helps slow down the spike in blood sugar levels.

Protein

There is 20g of protein in a 6-inch Oven Roasted Turkey sub, accounting for 30% of the total calories.

The protein comes solely from the turkey breast, making this a great option if you’re looking to up your daily protein intake. Turkey breast is a lean source of protein as well.

Fat

There are 3g of total fat in a plain turkey sub, accounting for 12% of the calories. Out of this:

• 1g is saturated fat
• 2g is unsaturated fat

The small amount of fat comes primarily from the turkey breast and 9-Grain Wheat bread. Overall, the fat content is quite low.

How Customization Affects the Nutrition

While a plain 6-inch turkey sub has moderate calories and macros, customizing your sandwich can alter the nutrition profile.

Here are some ways popular customizations impact the nutrition:

• Adding cheese like American or Provolone can add 70-90 calories and 5-7g fat.
• Using condiments like ranch, mayo or oil can add 50-150 calories and 5-15g fat.
• Choosing Italian or Monterey Cheddar bread adds 60-100 calories over 9-Grain Wheat.
• Adding veggies like spinach, tomatoes, onions don’t significantly affect calories.
• Double meat can double the protein and add 100-150 calories.

As you can see, cheese, condiments and bread type make the biggest difference. Using our Subway nutrition calculator allows you to customize your sandwich and see the updated nutrition facts.

How It Compares to Other Subway Sandwiches

Compared to other 6-inch Subway sandwiches, the Oven Roasted Turkey is on the lighter end for calories and fat, while providing a solid protein amount.

For example:

• A 6-inch Meatball Marinara has 480 calories, 23g fat and 32g protein
• A 6-inch Italian BMT has 410 calories, 16g fat and 24g protein
• A 6-inch Veggie Delite has 280 calories, 4.5g fat, and 12g protein

So the turkey sub lands right in the middle – not as heavy as meatball or deli meats, but more filling than just veggies.

Is a 6-Inch Turkey Subway Sandwich Healthy?

Based on the nutritional breakdown, a 6-inch Oven Roasted Turkey Subway sandwich can be a reasonably healthy option, if customized properly.

Here are some reasons why it can fit into a balanced diet:

• Moderate calorie count at 260 calories for a meal
• Provides lean protein (20g per 6 inches)
• Low in saturated fat and overall fat
• Packed with nutrients from veggies
• Contains fiber from 9-Grain Wheat bread
• No trans fats

Portion control is important, as a footlong double meat turkey sub can quickly exceed daily calorie needs.

Some tips for the healthiest turkey sandwich:

• Get it on 9-Grain Wheat or Multigrain bread
• Load up on veggies
• Use mustard or oil-based dressings instead of mayo
• Go easy on cheese
• Stick to 6-inches for most people

The Bottom Line

So how many calories are in a Subway 6-inch turkey sub? A plain Oven Roasted Turkey sandwich contains around 260 calories, with 39g carbs, 20g protein and 3g fat.

Customizations like bread, cheese and condiments can significantly alter the nutrition profile. Overall, a 6-inch turkey sub can be a nutritious choice when customized properly and portion sizes are controlled. Use our comprehensive Subway nutrition calculator to determine the best options for your diet!

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