Subway Calories Calculator
Instantly see the calories and kJ for any Subway Australia sub, wrap, snack or cookie.
Choose your Subway item
All 6-Inch Subs — Calories Comparison
| Item | kJ | Cal (kcal) | Protein | Fat |
|---|
You are standing at the Subway counter in Australia, trying to decide between a Chicken Teriyaki and a Meatball Melt. The menu board shows 1,300 kJ and 1,920 kJ — but your calorie app wants numbers in calories, not kJ. Sound familiar? This Subway Calories Calculator converts every item on the Australian Subway menu from kilojoules to calories instantly — so you can order with confidence and stay on track with your diet goals.
This Website gives you:
- A free interactive Subway Calories Calculator (see tool above)
- The full kJ and calorie count for every Subway Australia item
- The lowest and highest calorie options
- How many kJ is recommended per day in Australia
- Answers to the most common questions about Subway nutrition
How to Convert Subway kJ to Calories
The formula is simple:
Calories = kJ ÷ 4.184
Or to go the other way:
kJ = Calories × 4.184
Example: The Chicken Teriyaki 6-inch sub has 1,300 kJ. 1,300 ÷ 4.184 = 310 Calories
Use the Starbucks Calorie Calculator to do this instantly for any value.
Subway Calories Calculator Australia — Full Table (6-Inch Subs)
All values are for a standard 6-inch sub on white bread with standard salad vegetables (lettuce, spinach, tomato, cucumber, onion, capsicum). Source: Subway Australia Official Nutritional Summary.
| Sub | kJ | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|---|
| Leg Ham | 1,070 | 256 | 15.5g | 3.8g | 39.2g |
| BLT | 1,100 | 262 | 10.9g | 7.2g | 36.7g |
| Turkey | 1,100 | 263 | 17.2g | 3.3g | 39.1g |
| Roast Beef | 1,120 | 267 | 16.6g | 3.8g | 39.2g |
| Veggie Delite with Avo | 1,130 | 271 | 9.5g | 7.6g | 41.4g |
| Buffalo Chicken | 1,240 | 296 | 23.1g | 4.1g | 41.4g |
| Chicken Teriyaki | 1,300 | 310 | 22.8g | 4.1g | 45.5g |
| Tuna & Mayo | 1,360 | 325 | 18.6g | 9.9g | 38.9g |
| Chicken Classic | 1,460 | 350 | 18.0g | 11.0g | 43.1g |
| Steak Melt | 1,520 | 364 | 24.1g | 10.4g | 40.4g |
| Italian B.M.T. | 1,570 | 376 | 20.2g | 14.8g | 39.7g |
| Smashed Falafel | 1,570 | 375 | 15.0g | 8.2g | 55.5g |
| Chicken Schnitzel | 1,650 | 395 | 25.6g | 11.8g | 45.0g |
| Veggie Patty | 1,690 | 404 | 16.0g | 11.7g | 54.4g |
| Pizza Melt | 1,730 | 415 | 19.9g | 18.2g | 41.4g |
| Chicken & Bacon Ranch Melt | 1,840 | 440 | 29.0g | 18.6g | 39.9g |
| Meatball Melt | 1,920 | 458 | 22.0g | 19.4g | 48.3g |
Lowest Calorie Subway Options in AustraliaIf If
you are counting calories or trying to lose weight, these are the best choices at Subway Calories Calculator Australia:
Under 270 calories (6-inch):
- Leg Ham — 256 cal / 1,070 kJ
- BLT — 262 cal / 1,100 kJ
- Turkey — 263 cal / 1,100 kJ
- Roast Beef — 267 cal / 1,120 kJ
- Veggie Delite with Avo — 271 cal / 1,130 kJ
Tips to keep calories low:
- Choose white or wheat bread (same calories — 195 cal / 817 kJ for 6-inch)
- Avoid extra cheese, mayonnaise, and creamy sauces — each adds 50–150 calories
- Load up on free vegetables — they add almost zero calories
- Choose mustard or sweet chilli sauce instead of mayo or ranch
Highest Calorie Subway Items in Australia
| Item | kJ | Calories |
|---|---|---|
| Meatball Melt (6-inch) | 1,920 | 458 |
| Chicken & Bacon Ranch Melt (6-inch) | 1,840 | 440 |
| Pizza Melt (6-inch) | 1,730 | 415 |
| Meatball Melt (Footlong) | 3,840 | 916 |
| Chicken & Bacon Ranch Melt (Footlong) | 3,680 | 880 |
Subway Mini Subs — Calories
Mini subs are a great lower-calorie option for a quick snack.
| Mini Sub | kJ | Calories | Protein |
|---|---|---|---|
| Leg Ham Mini | 680 | 163 | 9.1g |
| Turkey Mini | 695 | 166 | 10.0g |
| Roast Beef Mini | 742 | 177 | 11.1g |
| Veggie Delite with Avo Mini | 763 | 182 | 6.4g |
Subway Breakfast Calories Australia
| Breakfast Item | kJ | Calories | Protein |
|---|---|---|---|
| Ham, Tomato and Cheese | 1,290 | 307 | 18.6g |
| Egg and Cheese | 1,380 | 329 | 17.1g |
| Ham, Egg and Cheese | 1,570 | 376 | 23.6g |
| Bacon and Egg | 1,620 | 387 | 20.1g |
Subway Cookies — Calories
| Cookie | kJ | Calories |
|---|---|---|
| Raspberry Cheesecake | 853 | 204 |
| Chocolate Chip Rainbow | 884 | 211 |
| Double Chocolate Chip | 886 | 212 |
| Chocolate Chip | 955 | 228 |
| White Chip Macadamia | 970 | 232 |
How Many kJ Should I Eat Per Day? (Australia)
The Australian Dietary Guidelines recommend:
| Group | Daily kJ Target |
|---|---|
| Adult women (average) | 8,700 kJ |
| Adult men (average) | 10,500 kJ |
| Weight loss (women) | 6,000–7,000 kJ |
| Weight loss (men) | 7,000–8,500 kJ |
| Children (8–11 years) | 6,000–7,000 kJ |
In calories: 8,700 kJ = approximately 2,079 calories per day for adult women.
Frequently Asked Questions
How many calories are in a Subway footlong in Australia?
A Subway Footlong contains twice as many calories as a 6-inch sub. The lowest-calorie Footlong is the Leg Ham at 512 calories (2,140 kJ). The highest is the Meatball Melt at 916 calories (3,840 kJ). Most Footlong subs fall between 520 and 750 calories.
How many kJ is a Subway 6-inch?
A Subway 6-inch sub in Australia contains between 1,070 kJ (Leg Ham) and 1,920 kJ (Meatball Melt). The average is around 1,350–1,600 kJ, depending on the filling and bread choice.
What is the lowest-calorie Subway sub in Australia?
The lowest-calorie Subway 6-inch sub in Australia is the Leg Ham at 256 calories (1,070 kJ), followed by the BLT at 262 calories (1,100 kJ) and Turkey at 263 calories (1,100 kJ).
How do I convert Subway kJ to calories?
To convert any kJ value to calories, divide by 4.184. For example, 1,300 kJ ÷ 4.184 = 310 calories. You can also use the free kJ to Calories converter at the top of this page.
How many calories is the Subway Chicken Teriyaki in Australia?
The Subway Chicken Teriyaki 6-inch sub in Australia contains 310 calories (1,300 kJ) with 22.8g protein, 4.1g fat, and 45.5g carbohydrates. The Footlong version is 620 calories (2,600 kJ).
How many calories is a Subway Meatball Melt?
The Subway Meatball Melt 6-inch sub contains 458 calories (1,920 kJ). It is the highest-calorie standard sub on the Subway Australia menu, with 22g of protein and 19.4g of fat.
