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Weight Watchers Points Subway

This page shows the Weight Watchers points for Subway menu items. The points shown below include the original calculation (values highlighted in the purple column) and the new points plus system (highlighted in pink).

In addition to the points values you can find the Subway nutrition information. This includes calories, fat, fiber, protein and carbohydrates for each menu item. So if you are tracking calories, carbs, fat or WW points, this information can help you stay on track while eating out at Subway restaurants.

Use the links below to go to a specific area of the menu or scroll through the page to see all the Subway WW points.

Weight Watchers Points Subway

6" Low Fat Subs	6" Flatbread	6" Subs
Footlong Low Fat	Kids Meal Sandwiches	6" Limited/ Regional Subs
Salads & Dressing	8" Pizza	Egg Muffin Melts w/ Egg White
Egg Muffin Melts w/ Whole Egg	Omelet Sandwich w/ Egg White	Omelet Sandwich w/ Whole Egg
Omelet on Flatbread w/ Egg White	Omelet on Flatbread w/ Whole Egg	Cookies & Desserts
Chips & Breakfast Sides	Soup	Breads
Sandwich Condiments	Cheese	Individual Meats

*6 Inch Low Fat Subs Weight Watchers Points Plus* Values include 9-grain wheat bread, lettuce, tomatoes, onions, green peppers and cucumbers.	Calories	Total Fat (g)	Fiber (g)	Protein (g)	Carbs (g)	WW Points	Points Plus
6" Black Forest Ham	290	4.5	5	18	47	5	8
6" Oven Roasted Chicken	320	4.5	5	23	49	6	8
6" Roast Beef	310	4.5	5	26	45	6	8
6" Subway Club®	320	5	5	26	47	6	8
6" Sweet Onion Chicken Teriyaki	380	4.5	5	26	60	7	10
6" Turkey Breast	280	3.5	5	18	47	5	7
6" Turkey Breast & Black Forest Ham	300	4	5	19	47	6	7
6" Veggie Delite®	230	2.5	5	8	45	4	6
*6 Inch Flatbread Sandwiches* Values include 6" flatbread, lettuce, tomatoes, onions, green peppers and cucumbers. Double values for approximate footlong flatbread nutrition.	Calories	Total Fat (g)	Fiber (g)	Protein (g)	Carbs (g)	WW Points	Points Plus
Black Forest Ham on Flatbread	300	7	3	18	43	6	8
Oven Roasted Chicken on Flatbread	330	7	3	23	45	7	9
Roast Beef on Flatbread	320	7	3	26	42	6	9
Subway Club® on Flatbread	330	7	3	26	44	7	9
Sweet Onion Chicken Teriyaki on Flatbread	390	7	3	26	56	8	10
Turkey Breast on Flatbread	300	6	3	18	43	6	8
Turkey Breast & Black Forest Ham on Flatbread	310	7	3	19	44	6	8
Veggie Delite® on Flatbread	240	5	3	8	41	5	6
6 Inch Subs Weight Watchers Points Plus Values include 9-grain wheat bread, lettuce, tomatoes, onions, green peppers, cucumbers and cheese.	Calories	Total Fat (g)	Fiber (g)	Protein (g)	Carbs (g)	WW Points	Points Plus
6" Big Philly Cheesesteak	520	18	6	39	53	11	13
6" BLT	360	13	5	17	45	7	9
6" Chicken & Bacon Ranch	570	28	5	35	48	13	15
6" Cold Cut Combo	410	16	5	21	48	9	11
6" Italian B.M.T.®	450	20	5	22	48	10	12
6" Meatball Marinara	580	23	9	24	70	13	15
6" Spicy Italian	520	28	5	22	47	12	14
6" Steak & Cheese	380	10	5	26	50	8	10
6" Subway Melt®	380	11	5	25	48	8	10
6" Tuna	530	30	5	21	45	12	14
*Low Fat Footlong Sandwiches* Values include 9-grain wheat bread, lettuce, tomatoes, onions, green peppers and cucumbers.	Calories	Total Fat (g)	Fiber (g)	Protein (g)	Carbs (g)	WW Points	Points Plus
Black Forest Ham	570	9	10	35	94	11	15
Oven Roasted Chicken	640	9	11	46	97	13	16
Roast Beef	630	9	11	52	91	13	16
Subway Club®	640	10	10	52	94	13	17
Sweet Onion Chicken Teriyaki	760	9	10	51	120	15	19
Turkey Breast	570	7	10	35	94	11	14
Turkey Breast & Black Forest Ham	590	8	10	38	95	12	15
Veggie Delite®	460	5	10	17	90	9	12
*Kids Meal Sandwiches Weight Watchers Points Plus* Values include 9-grain wheat bread, lettuce, tomatoes, onions, green peppers and cucumbers.	Calories	Total Fat (g)	Fiber (g)	Protein (g)	Carbs (g)	WW Points	Points Plus
Veggie Delite®	150	1.5	3	6	30	3	4
Black Forest Ham	180	2.5	3	10	31	3	5
Roast Beef	200	3	4	15	30	3	5
Turkey Breast	190	2.5	3	12	31	3	5
*6 Inch Limited/Regional Sandwiches* Values include 9-grain wheat bread, lettuce, tomatoes, onions, green peppers, cucumbers and cheese.	Calories	Total Fat (g)	Fiber (g)	Protein (g)	Carbs (g)	WW Points	Points Plus
6" Barbecue Rib Patty	430	18	5	19	48	9	11
6" Barbecue Chicken	310	5	6	15	53	6	8
6" Buffalo Chicken (with regular Ranch dressing)	420	15	5	25	47	9	11
6" The Feast	540	22	5	39	50	12	14
6" LOW FAT Buffalo Chicken (with light Ranch)	370	6	5	25	54	7	9
6" Chicken Pizziola (includes cheese)	450	15	6	31	51	9	12
6" Pastrami, Big (includes cheese)	580	28	5	31	50	13	15
6" Subway Seafood Sensation® (includes cheese)	460	22	5	15	52	10	12
6" Turkey Bacon Avocado (includes cheese)	420	15	7	24	51	9	11
6" Veggie Patty	390	7	8	23	57	8	9
*Salads & Dressing Weight Watchers Points Plus* Values include lettuce, tomatoes, onions, green peppers, cucumbers and olives. Values do not include dressing or croutons.	Calories	Total Fat (g)	Fiber (g)	Protein (g)	Carbs (g)	WW Points	Points Plus
Black Forest Ham	110	3	4	12	11	2	3
Oven Roasted Chicken Breast	130	2.5	4	19	9	2	3
Roast Beef	140	3.5	4	20	10	2	3
Subway Club®	140	3.5	4	20	11	2	4
Sweet Onion Chicken Teriyaki	200	3	4	20	24	3	5
Turkey Breast	110	2	4	12	11	2	2
Turkey Breast & Ham	120	3	4	13	12	2	3
Veggie Delite®	50	1	4	3	9	0	1
Fat Free Italian Dressing	35	0	0	1	7	1	1
Ranch Dressing	290	30	0	1	3	8	8
*8" Pizza*	Calories	Total Fat (g)	Fiber (g)	Protein (g)	Carbs (g)	WW Points	Points Plus
Cheese	680	22	4	32	96	15	19
Cheese & Veggies	740	25	5	36	100	16	20
Pepperoni	790	32	4	38	96	18	22
Sausage	820	34	4	39	97	18	23
Breakfast Egg Muffin Melts Weight Watchers Points Plus (w/ Egg White)	Calories	Total Fat (g)	Fiber (g)	Protein (g)	Carbs (g)	WW Points	Points Plus
Egg (White) & Cheese	140	3.5	5	12	18	2	4
Black Forest Ham, Egg (White) & Cheese	160	4	5	15	18	3	4
Breakfast BMT® (with Egg White)	210	8	5	17	19	4	5
Double Bacon, Egg (White) & Cheese	190	7	5	16	18	4	5
Mega**	290	17	5	18	18	6	8
Sausage, Egg (White) & Cheese**	270	15	5	16	18	6	7
Steak, Egg (White) & Cheese	170	4.5	5	16	19	3	4
Sunrise Subway® Melt (with Egg White)	200	6	5	19	20	4	5
Western Egg (White) with Cheese	160	4	5	15	19	3	4
Breakfast Egg Muffin Melts (w/ regular egg)	Calories	Total Fat (g)	Fiber (g)	Protein (g)	Carbs (g)	WW Points	Points Plus
Egg & Cheese	170	6	5	13	18	3	4
Black Forest Ham, Egg & Cheese	180	7	5	15	18	3	5
Breakfast BMT®	230	11	6	17	19	5	6
Double Bacon, Egg & Cheese	220	10	5	16	18	4	6
Mega**	310	20	5	18	18	7	8
Sausage, Egg & Cheese**	290	18	5	16	18	7	8
Steak, Egg & Cheese	190	7	6	16	19	4	5
Sunrise Subway® Melt	230	9	6	20	20	5	6
Western, Egg & Cheese	180	7	6	15	19	3	5
6 inch Omelet Sandwich Weight Watchers Points Plus (w / Egg White)	Calories	Total Fat (g)	Fiber (g)	Protein (g)	Carbs (g)	WW Points	Points Plus
6" Egg (White) & Cheese	320	8	4	18	45	6	8
6" Black Forest Ham, Egg (White) & Cheese 6" Black Forest Ham, Egg (White) & Cheese	350	9	4	23	46	7	9
6" Breakfast BMt® (with Egg White)	460	18	5	28	48	10	12
6" Double Bacon, Egg (White) & Cheese	420	15	4	25	46	9	11
6" Mega**	610	35	4	29	46	14	16
6" Sausage, Egg (White) & Cheese**	570	31	4	25	45	13	15
6" Steak, Egg (White) & Cheese	390	10	4	27	47	8	10
6" Sunrise Subway® Melt (with Egg White)	440	13	4	33	49	9	11
6" Western (Egg White) with Cheese	350	9	4	23	47	7	9
6 inch Omelet Sandwich (w / Regular Egg)	Calories	Total Fat (g)	Fiber (g)	Protein (g)	Carbs (g)	WW Points	Points Plus
6" Egg & Cheese	420	18	5	22	46	9	11
6" Black Forest Ham, Egg & Cheese	450	19	5	27	47	10	12
6" Breakfast BMT®	560	28	6	32	49	13	15
6" Double Bacon, Egg & Cheese	520	25	5	29	47	12	14
6" Mega**	710	45	5	33	47	17	19
6" Sausage, Egg & Cheese**	670	41	5	30	46	16	18
6" Steak, Egg & Cheese	490	20	5	31	48	11	13
6" Sunrise Subway® Melt	540	23	5	37	50	12	14
6" Western, Egg & Cheese	450	19	5	27	47	10	12
Omelet on Flatbread Weight Watchers Points Plus (w / Egg White)	Calories	Total Fat (g)	Fiber (g)	Protein (g)	Carbs (g)	WW Points	Points Plus
Egg (White) & Cheese on Flatbread	330	10	2	18	41	7	9
Black Forest Ham, Egg White & Cheese on Flatbread	360	11	2	23	42	8	9
Breakfast BMT® (with Egg White) on Flatbread	470	20	2	28	45	11	12
Double Bacon, Egg (White) & Cheese on Flatbread	430	17	2	25	42	10	11
Mega** on Flatbread	620	37	2	29	42	15	17
Sausage, Egg (White) & Cheese** on Flatbread	580	34	2	25	42	14	15
Steak, Egg (White) & Cheese on Flatbread	400	13	2	27	44	9	10
Sunrise Subway® Melt (with Egg White)	450	16	2	33	46	10	12
Western Egg (White) with Cheese on Flatbread	370	11	2	23	43	8	9
*Omelet on Flatbread (w / Regular Egg)*	Calories	Total Fat (g)	Fiber (g)	Protein (g)	Carbs (g)	WW Points	Points Plus
Egg & Cheese on Flatbread	440	20	3	22	42	10	11
Black Forest Ham, Egg & Cheese on Flatbread	460	21	3	27	43	10	12
Breakfast BMT® on Flatbread	570	30	3	32	45	13	15
Double Bacon, Egg & Cheese on Flatbread	530	27	3	29	43	12	14
Mega** on Flatbread on Flatbread	730	47	3	33	43	18	20
Sausage, Egg & Cheese** on Flatbread	680	44	3	30	43	17	18
Steak, Egg & Cheese on Flatbread	500	23	3	31	44	11	13
Sunrise Subway® Melt on Flatbread	550	26	3	37	46	13	15
Western, Egg & Cheese on Flatbread	470	21	3	27	44	11	12
*Cookies & Desserts Weight Watchers Points Plus*	Calories	Total Fat (g)	Fiber (g)	Protein (g)	Carbs (g)	WW Points	Points Plus
Chocolate Chip	210	10	1	2	30	5	6
Chocolate Chunk**	220	10	0	2	30	5	6
Double Chocolate Chip**	210	10	1	2	30	5	6
M & M®**	210	10	0	2	32	5	6
Oatmeal Raisin	200	8	1	3	30	4	6
Peanut Butter**	220	12	1	4	26	5	6
Sugar**	220	12	0	2	28	5	6
White Chip Macadamia Nut	220	11	0	2	29	5	6
Apple Pie**	250	10	1	0	37	6	7
Apple Slices - 1 package	35	0	2	0	9	0	1
Yogurt Dannon Light & Fit®	80	0	0	5	16	2	2
*Chips/Breakfast Sides*	Calories	Total Fat (g)	Fiber (g)	Protein (g)	Carbs (g)	WW Points	Points Plus
Baked Lay's®	130	2	2	2	23	2	3
Baked Lay's®** Sour Cream & Onion	140	3.5	2	3	24	3	4
Doritos Nacho	250	13	2	4	30	6	7
Lays® Classic	230	15	2	3	23	5	6
Sunchips Harvest Cheddar	210	9	3	4	29	4	6
Chips, 1 bag (nutrition was a range, only highest values shown)	340	22	3	7	36	8	10
Hash Browns (4 pc)**	150	9	2	1	17	3	4
*Soup (10 oz bowl) Weight Watchers Points Plus*	Calories	Total Fat (g)	Fiber (g)	Protein (g)	Carbs (g)	WW Points	Points Plus
Chicken Tortilla	110	1.5	3	6	11	2	2
Chipotle Chicken Corn Chowder	140	3	2	6	22	3	4
Chicken & Dumpling	170	5	2	8	23	3	4
Chili Con Carne	340	11	10	20	35	7	8
Cream of Potato with Bacon	240	13	3	5	26	5	6
Fire-Roasted Tomato Orzo	130	1	2	6	24	2	3
Golden Broccoli & Cheese	180	11	4	5	16	4	5
Minestrone	90	1	3	4	17	1	2
New England Style Clam Chowder	150	5	4	6	20	3	4
Roasted Chicken Noodle	80	2	1	6	12	2	2
Rosemary Chicken and Dumpling	90	1.5	1	6	14	2	2
Spanish Style Chicken & Rice with Pork	110	2.5	1	6	16	2	3
Tomato Garden Vegetable w/ Rotini	90	0.5	3	3	20	1	2
Vegetable Beef	100	2	3	5	17	2	3
Wild Rice with Chicken	230	11	1	6	26	5	6
Breads Weight Watchers Points Plus	Calories	Total Fat (g)	Fiber (g)	Protein (g)	Carbs (g)	WW Points	Points Plus
6" Italian (White) Bread	200	2	1	7	38	4	5
6" 9-Grain Wheat Bread	210	2	4	8	41	4	5
6" Parmesan Oregano Bread	220	2.5	2	8	41	4	6
6" Honey Oat	260	3	5	9	49	5	7
6" Hearty Italian Bread**	220	2	2	8	41	4	6
6" Monterey Cheddar**	240	5	1	10	39	5	6
6" Italian Herbs & Cheese	250	5	2	10	41	5	6
6" Roasted Garlic**	230	2.5	2	8	45	4	6
6" Flatbread	230	4.5	2	8	38	5	6
English Muffin	90	0.5	5	7	16	1	2
Mini Italian Bread	130	1.5	1	5	26	3	4
Mini Wheat Bread	140	1.5	3	5	28	2	4
Wrap**	310	8	1	8	51	7	8
*Sandwich Condiments* (amount on 6-inch sub)	Calories	Total Fat (g)	Fiber (g)	Protein (g)	Carbs (g)	WW Points	Points Plus
Bacon (2 strips)	45	3.5	0	3	0	1	1
Chipotle Southwest Sauce	100	10	0	0	1	3	3
Honey Mustard Sauce, Fat Free	30	0	0	0	7	1	1
Light Mayonnaise (1 T)	50	5	0	0	0	1	1
Mayonnaise (1 T)	110	12	0	0	0	3	3
Mustard yellow or deli brown (2 tsp)	5	0	0	0	0	0	0
Olive Oil Blend (1 tsp)	45	5	0	0	0	1	1
Pepperoni, 3 slices	70	6	0	3	1	2	2
Ranch Dressing	110	11	0	0	1	3	3
Red Wine Vinaigrette, Fat Free Red Wine Vinaigrette, Fat Free	30	0	0	0	6	1	1
Sweet Onion Sauce, Fat Free	40	0	0	0	9	1	1
Cheese Weight Watchers Points Plus (amount on 6-inch sub, wrap or salad)	Calories	Total Fat (g)	Fiber (g)	Protein (g)	Carbs (g)	WW Points	Points Plus
American, Processed	40	3.5	0	2	1	1	1
Monterey Cheddar, Shredded	50	4.5	0	3	1	1	2
Mozzarella, Shredded	40	3	0	3	0	1	1
Natural Cheddar**	60	5	0	4	0	2	2
Pepperjack**	50	4	0	3	0	1	1
Provolone**	50	4	0	4	0	1	1
Swiss**	50	4.5	0	4	0	1	2
*Individual Meats* (amount on 6-inch sub or salad)	Calories	Total Fat (g)	Fiber (g)	Protein (g)	Carbs (g)	WW Points	Points Plus
Chicken Patty, Roasted	90	2.5	0	15	4	2	2
Chicken Strips	80	1.5	0	16	0	2	2
Cold Cut Combo Meats	140	11	0	10	2	4	4
Egg Patty (regular)	110	8	1	9	3	3	3
Egg White Patty	70	2	0	8	3	2	2
Ham	60	2	0	9	2	1	2
Italian B.M.T.® Meats	180	14	0	11	2	5	5
Meatballs	310	17	4	13	25	7	8
Roast Beef	80	2.5	0	18	1	2	2
Sausage, Breakfast	240	24	0	7	1	7	7
Seafood Sensation**	190	16	0	5	7	5	5
Steak (no cheese)	110	4	0	15	4	3	3
Subway Club® Meats	90	2.5	0	17	2	2	2
Tuna	260	24	0	10	0	7	7
Turkey Breast	50	1	0	9	2	1	1
Veggie Patty**	160	5	3	15	12	3	4

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Nutritional data obtained on 01/2011 at the following link;

Subway Nutrition Information

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NOTE: Weight Watchers is a registered trademark of Weight Watchers International, Inc. Points and Points Plus are trademarks of Weight Watchers International, Inc.Please visit your local Weight Watchers meeting for authentic information about the plan.

This site is not affiliated with Weight Watchers International in any way, and Weight Watchers has not reviewed this site for accuracy or suitability for WW members. Information on this site for restaurant nutrition and points is based on data gathered from individual restaurants and not the Weight Watchers Dining Out Companion. Food Pts values for restaurants and recipes are calculated in an offline spreadsheet and the formula used is not the exact same formula as provided by Weight Watchers.

Although the formula used on this site is not the exact WW formula, the points values presented are a close approximation but may be off by a few 10ths of a point (but no more than 1/2 point plus or minus). Since the values are shown as a rounded number, the numbers shown will work when tracking your daily allowance.

All readers are encouraged to go to a Weight Watcher's meeting for actual information about their plan. This site is presented under the rights of the First Amendment.

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