Subway Pizza Calories & Nutrition Facts

Subway offers a wide range of pizzas that are both delicious and affordable. With its growing popularity, Subway has become an attractive option for those looking for a quick meal on the go.

However, like any other fast food chain, it is important to be mindful of the nutritional information of the meals we consume.

As pizza lovers, one key factor we often look at is the calorie count of our favorite pizzas. In this article, we will take a closer look at Subway Pizza calories and provide some tips on how to make healthier choices without sacrificing taste.

So sit back, grab a slice of your favorite pizza (or maybe opt for some fruits), and let’s get started!

What Is Subway Pizza?

Subway Pizza is one of the unique offerings from Subway, the world-renowned fast-food sandwich chain. It’s not a traditional pizza that you might find at a pizzeria, instead, it’s an individual-sized flatbread pizza that can be customized with a variety of toppings.

Like their subs, you can choose from a range of vegetables, meats, and cheeses to create a personalized pizza experience. Despite not being their flagship product, Subway Pizza offers a quick, customizable, and convenient alternative for pizza lovers on the go.

Subway History

The first Subway restaurant was opened in 1965 by Fred DeLuca and Peter Buck. Initially named “Pete’s Super Submarines,” the restaurant was later renamed “Subway” to reflect its focus on serving submarine sandwiches.

In 1984, Subway introduced its first pizza option – the Personal Pizza. Over the years, they have expanded their pizza menu to offer a variety of options, including gluten-free and low-calorie pizzas.

Understanding Subway Pizza Calories

Subway offers several pizza options ranging from classic cheese to more elaborate combinations like sandwich and bacon ranch. The calorie count of these pizzas varies depending on the size and toppings. Here is an overview of the approximate calorie content of Subway pizzas.

1. Subway Flatizza Pizza Calories

The Subway Flatizza is a popular option for those looking for a lighter pizza alternative. This thin-crust pizza is made with the same ingredients as their famous sandwiches and one pizza can have 410 to 510 calories, depending on your choice.

A flatizza with just cheese has approximately 410 calories, while adding meat toppings like pepperoni can increase the calorie count up to 470 calories. Additionally, by choosing the veggie flatizza or Spicy Italian, the calories can count to around 430 and 510.

To make this pizza even healthier, you can opt for lower-calorie toppings such as vegetables or turkey pepperoni.

NutrientsTypes Of Subway Flatizza Pizza
CheesePepperoniSpicy ItalianVeggie
Serving Size (g)150162174225
Total Fat (g)17222617
Sat. Fat (g)911129
Trans Fat (g)0110
Chol. (mg)40556540
Sodium (mg)7609601130770
Dietary Fiber (g)2223
Sugars (g)4446
Added Sugars (g)3333
Vitamin A % DV22215
Vitamin C % DV46825
Calcium % DV25252525
Iron % DV15151515


2. Subway Pizza Calories

An 8-inch Subway pizza typically contains between 720 and 860 calories. This is significantly one of the high-calorie food groups. However, it’s important to note that these numbers can increase with added toppings.

For example, an 8-inch pepperoni pizza has approximately 850 calories, while a more indulgent option like the 8-inch Meatball Marinara Pizza has close to 860 calories. If you choose an 8-inch pizza only with cheese, the calorie content is the lowest among the two other types: 720.

To keep the calorie count in check, opt for lean protein toppings like chicken or turkey and load up on vegetables instead of high-calorie options like sausage or bacon.

NutrientsTypes Of Subway 8-inch Pizza
Serving Size (g)292321343324
Total Fat (g)24343535
Sat. Fat (g)9131414
Trans Fat (g)0010
Chol. (mg)50758080
Sodium (mg)1360162016601740
Dietary Fiber (g)4454
Sugars (g)8988
Added Sugars (g)0100
Vitamin A % DV0000
Vitamin C % DV0004
Calcium % DV0686
Iron % DV0242

The Extras On Pizza Calories

Except for the types of pizza, the extras or toppings you order combined with pizza also influence the calorie content. There are three main kinds of extras, which we will explore now.

1. Extra Cheese Calories

Remember, adding extra cheese to your Subway pizza can increase the calorie count significantly. Each cheese type has a distinguished number of calories.

For example, American and Mozzarella cheese have 40 calories while the calorie content of Monterey Cheddar and Swiss cheese is around 50 to 60. In addition, Parmesan Grated is the lowest-calorie cheese, with only 5 calories.

NutrientsTypes Of Subway Cheese
AmericanBelGioioso Fresh MozzarellaMonterey Cheddar (Shredded)Mozzarella (Shredded)Parmesan GratedPepper JackProvoloneSwiss
Serving Size (g)111714141141414
Total Fat (g)43540445
Sat. Fat (g)22320323
Trans Fat (g)00000000
Chol. (mg)101015100151015
Sodium (mg)2105585852514012530
Dietary Fiber (g)00000000
Sugars (g)00000000
Added Sugars (g)00000100
Vitamin A % DV40600446
Vitamin C % DV00000400
Calcium % DV4506210810
Iron % DV00000000

2. Veggie Toppings Calories

Veggie toppings are generally lower in calories compared to meat options. For example, a serving of mushrooms or tomatoes has only 5 calories, while green peppers and onions have around 0 calories each. Moreover, if the toppings are Pickles, Lettuce, and Cucumber, these vegetables have zero calories.

However, if you add Avocado as a topping to your Subway pizza, you can easily increase the calorie content by 45 calories (sliced) and 70 calories (smashed).

NutrientsTypes Of Subway Vegetables
Avocado (Sliced)Avocado (Smashed)Banana Peppers (3 Rings)Cucumbers (3 Slices)Green ChilesGreen Peppers (3 Strips)Jalapeno Peppers (3 Rings)LettuceOlives, Black (3 Rings)OnionsPickles, Crinkle (3 Chips)Spinach, BabyTomatoes (3 Wheels)
Serving Size (g)28354141474213712735
Total Fat (g)4600000000000
Sat. Fat (g)1100000000000
Trans Fat (g)0000000000000
Chol. (mg)0000000000000
Sodium (mg)013065095070025016050
Dietary Fiber (g)2200<100000000
Sugars (g)0000000000001
Added Sugars (g)0000000000000
Vitamin A % DV200000020001510
Vitamin C % DV4060062000024
Calcium % DV0000000000000
Iron % DV0000000000020

3. Dressings and Condiments Calories

Subway also offers a variety of dressings and condiments to add to your pizza. However, it is important to be mindful of the calorie content of these additions as they can quickly add up.

One serving of roasted garlic aioli has approximately 80 calories, while a serving of sweet onion teriyaki sauce has around 30 calories. Choosing lighter options like franks® red hot buffalo sauce or mustard, (yellow) can significantly reduce the calorie content per serving.

Additionally, condiments like mayonnaise can also add significant calories to your pizza. It is best to use these sparingly and opt for healthier options like red wine vinegar.

1. Subway Sauces Calories

NutrientsTypes Of Subway Sauces
Baja ChipotleBarbecue SauceCreamy SrirachaFranks Red Hot Buffalo SauceGiardinieraHoney MustardMayonnaiseMustard (Yellow)MVP Parmesan VinaigretteOilOil & VinegarPeppercorn Ranch SauceRed Wine VinegarRoasted Garlic AioliSweet Onion Teriyaki Sauce
Serving Size (g)141414142814141414591441414
Total Fat (g)7040951116558090
Sat. Fat (g)101021201002020
Trans Fat (g)000000000000000
Chol. (mg)5050051000005050
Sodium (mg)12513524035034012565170150001000150130
Dietary Fiber (g)000000000000000
Sugars (g)161013001001016
Added Sugars (g)060003001000006
Vitamin A % DV004600000000000
Vitamin C % DV002000000000000
Calcium % DV000000000000000
Iron % DV000000020000000

2. Subway Spices Calories

NutrientsTypes Of Subway Spices
Pepper (Black)OreganoSalt
Serving Size (g)000
Total Fat (g)000
Sat. Fat (g)000
Trans Fat (g)000
Chol. (mg)000
Sodium (mg)00160
Dietary Fiber (g)000
Sugars (g)000
Added Sugars (g)000
Vitamin A % DV000
Vitamin C % DV000
Calcium % DV000
Iron % DV000

Subway Sandwiches Calories

While we are on the topic of Subway, it is worth mentioning the calorie content of their famous sandwiches. An average 6-inch Subway sandwich has around 430 to 730 calories. However, this can vary depending on the type of bread and toppings used.

For example, a Titan Turkey sandwich contains 490 calories, while a Supreme Meats sandwich can have up to 590 calories. For a medium calorie level, you can choose a Teriyaki Blitz sandwich or The Mexicali (with sliced avocado) sandwich with about 450 calories or 520 calories.

To make a healthier sandwich choice, opt for whole wheat bread and choose lean protein options like turkey or grilled chicken.

1. Deli Heroes 6-inch Subway Sandwich Calories

NutrientsTypes Of 6-inch Subway Series Sandwiches (Deli Heroes)
#15 Titan Turkey#17 Garlic Roast Beef#30 The Beast#99 Grand Slam Ham
Serving Size (g)251247317251
Total Fat (g)23214424
Sat. Fat (g)77148
Trans Fat (g)0010
Chol. (mg)656511565
Sodium (mg)1310120020801340
Dietary Fiber (g)2232
Sugars (g)5776
Added Sugars (g)3554
Vitamin A % DV20202020
Vitamin C % DV15152515
Calcium % DV20202020
Iron % DV25202515

2. Cheesesteaks 6-inch Subway Sandwiches Calories

NutrientsTypes Of 6-inch Subway Series Sandwiches (Cheesesteaks)
#1 The Philly#2 The Outlaw™#3 The Monster™#33 Teriyaki Blitz
Serving Size (g)192198213207
Total Fat (g)25223014
Sat. Fat (g)99117
Trans Fat (g)1010
Chol. (mg)859010575
Sodium (mg)1310123012701480
Dietary Fiber (g)2224
Sugars (g)55618
Added Sugars (g)36416
Vitamin A % DV1081010
Vitamin C % DV15251515
Calcium % DV1020410
Iron % DV15152020

3. Ita Lianos 6-inch Subway Sandwiches Calories

NutrientsTypes Of 6-inch Subway Series Sandwiches (Ita Lianos)
#4 Supreme Meats#6 The Boss#18 Ultimate B.M.T.#23 Hotshot Italiano
Serving Size (g)262275240238
Total Fat (g)32343038
Sat. Fat (g)12161114
Trans Fat (g)1211
Chol. (mg)85857585
Sodium (mg)1810169015701750
Dietary Fiber (g)3433
Sugars (g)7866
Added Sugars (g)4543
Vitamin A % DV20152020
Vitamin C % DV25252530
Calcium % DV20202020
Iron % DV20251520

4. Chicken 6-inch Subway Sandwiches Calories

NutrientsTypes Of 6-inch Subway Series Sandwiches (Chicken)
#7 The MexiCali (with Smashed Avocado)#7 The MexiCali (with Sliced Avocado)#8 The Great Garlic#16 All-Pro Sweet Onion Teriyaki#20 Elite Chicken & Bacon Ranch
Serving Size (g)282275262256262
Total Fat (g)2725291129
Sat. Fat (g)9910510
Trans Fat (g)00000
Chol. (mg)909010570105
Sodium (mg)13001180126012601210
Dietary Fiber (g)55343
Sugars (g)666206
Added Sugars (g)554164
Vitamin A % DV2020252025
Vitamin C % DV2525152015
Calcium % DV20204104
Iron % DV1515151515

5. Clubs 6-inch Subway Sandwiches Calories

NutrientsTypes Of 6-inch Subway Series Sandwiches (Clubs)
#10 All-American Club#11 Subway Club#12 Turkey Cali Club™ (with Smashed Avocado)#12 Turkey Cali Club™ (with Sliced Avocado)#19 Pickleball Club™
Serving Size (g)242263275268251
Total Fat (g)2824343222
Sat. Fat (g)10810109
Trans Fat (g)00000
Chol. (mg)7575707070
Sodium (mg)15201550131011901700
Dietary Fiber (g)24662
Sugars (g)787710
Added Sugars (g)45447
Vitamin A % DV2020252520
Vitamin C % DV1515152015
Calcium % DV1010101510
Iron % DV2025252515

What Factors Contribute To The Calories Content At Subway Pizzas?

Subway Pizza calories are contributed by 4 factors: ingredients, toppings, crusts, and sauces.

1. Ingredients

The base of the pizza, usually a flatbread, contributes a significant portion of the calories. The type of cheese used also plays a role in determining the calorie count.

Normally, full-fat cheese varieties like mozzarella result in higher caloric values. The type of meats used (like pepperoni, sausage, or bacon) can significantly boost the pizza’s calorie content due to their high fat and protein content.

2. Toppings

The toppings selected for your Subway pizza can greatly impact its caloric content. Vegetables such as peppers, onions, and tomatoes tend to be low in calories, while options like olives and pineapple will be slightly higher.

Meats, especially processed varieties like pepperoni or bacon, can significantly add to the calorie count. It’s important to consider your toppings carefully if you’re mindful of the pizza’s overall calorie content.

3. Crusts

Subway typically uses a flatbread crust for their pizzas, which is less calorie-dense compared to traditional thick or stuffed crusts. However, it still provides a significant portion of the total calories.

The amount of oil used in the preparation of the crust also impacts the calorie count. Therefore, a whole grain or thin crust option can be a healthier choice for those watching their calorie intake.

4. Sauces 

A sauce like marinara, made primarily from tomatoes, onions, and herbs, adds fewer calories than creamier sauces like barbecue sauce. It’s also worth noting that the quantity of sauce used can vary, affecting the total calorie count.

Always ask for sauces to be applied sparingly if you’re looking to reduce the overall calories of your pizza.

Are There Low-Calorie Options Available At Subway?

Yes, there are low-calorie options at Subway. As mentioned earlier, Subway offers a variety of pizzas with different calorie counts.

If you’re looking for a lighter option, the Veggie Delite sandwich or the Flatizza with vegetables can be good choices. Additionally, you can also customize your pizza by choosing a whole wheat crust and loading up on vegetables for toppings.

So, we hope that based on all the information above, you can choose the toppings or types of pizzas to limit your Subway pizza calories.

What Pizza Contains The Highest Calorie Content At Subway?

If you are looking to choose a pizza option at Subway but want to be calorie-conscious, you should avoid their meatball and pepperoni pizza. This pizza contains over 700 calories alone before any sauces or toppings are added. 

A much better choice would be their fresh veggie delight personal pizza which has around 430 calories. The fresh veggie delight has roasted vegetables and light cheese on multigrain bread. 

While it may not be as indulgent, it allows you to satisfy your pizza craving without overdoing it on calories if watching your weight is a priority.

What Pizza Is The Healthiest Option At Subway?

If you’re looking for the healthiest pizza choice at Subway, your best option is the fresh veggie delite personal pizza. Clocking in at around 430 calories, it contains multigrain bread topped with roasted vegetables like peppers, mushrooms, and onions. 

The light sprinkling of cheese helps tie the flavors together without dumping on excess fat and calories. Unlike their other pizzas that use doughier bread, the multigrain option provides more fiber and nutrients. 

You avoid fatty meats while still enjoying the classic taste of pizza toppings. The fresh veggie delite allows you to satisfy your craving without compromising your health goals.

Notification Regarding Allergies and Potential Health Risks

Subway is known for its fresh ingredients and customizable options, making it a popular choice for those with dietary restrictions or allergies. However, it’s important to note that Subway pizzas do contain allergens such as wheat, soy, and dairy.

For those with gluten sensitivities or celiac disease, Subway offers a gluten-free crust option for their personal pizzas. It’s important to note that while the crust itself is gluten-free, it may come into contact with other ingredients that contain gluten during preparation.

Additionally, for those with dairy allergies or lactose intolerance, Subway offers a vegan cheese option made from coconut oil. However, it’s important to inform the staff of any allergies when placing an order to ensure proper precautions are taken.

Health risks associated with consuming Subway pizzas are similar to those associated with any other pizza options. The high calorie and fat content can contribute to weight gain if consumed in excess. Additionally, processed meats like pepperoni and bacon used as toppings can increase the risk of heart disease and other health issues.

To minimize health risks, it’s important to limit your intake of Subway pizzas and choose healthier options when possible. This includes opting for whole wheat crust, lean protein toppings, and loading up on vegetables instead of processed meats.

Making Your Subway Pizza Experience Healthier

Subway offers a variety of options for those looking to make healthier choices with their pizzas. Along with the tips mentioned above, here are some additional ways to make your Subway pizza experience healthier:

1. Choose thin crust or whole wheat crust – These options have fewer calories and less fat compared to traditional crust options.

2. Load up on vegetables – Vegetables not only add flavor and nutrition to your pizza, but they also help keep the calorie count low.

3. Choose lean protein – Opt for grilled chicken or turkey instead of processed meats like pepperoni or bacon.

4. Avoid heavy sauces – Creamy sauces like ranch or Alfredo can add significant calories to your pizza. Instead, opt for lighter options like marinara sauce or olive oil.

5. Use condiments sparingly – As mentioned earlier, dressings and condiments can add significant calories to your pizza. Use them sparingly or opt for healthier options like vinaigrette.

6. Don’t supersize your drink or side options, as liquid calories can add up quickly.

7. Pay attention to fullness cues and stop eating as soon as you feel satisfied rather than cleaning your plate out of habit.

8. Opt for a personal pizza instead of a larger one to curb overeating. Portion control is important when enjoying pizza at Subway.

By following these tips and being mindful of your choices, you can still enjoy a delicious Subway pizza while keeping it healthier. With the customizable options offered by Subway, you have the power to create a pizza that fits your dietary needs and preferences.


In conclusion, Subway offers a variety of options for those looking to make great choices with their pizzas. With different types of Subway pizza, there is something for everyone at Subway.

However, it’s important to be mindful of the Subway pizza calories and allergens present in Subway pizzas. By using the nutrition calculator on their website and making informed choices, you can enjoy a delicious Subway pizza without compromising your health.

Remember to also listen to your body’s signals and practice moderation when indulging in pizza. With the right choices, you can still satisfy your cravings while maintaining a healthier lifestyle.

Leave a Comment