MenuTrim
Nutrition Facts
* Percent Daily Values are based on a 2,000 calorie diet (FDA). Values from the chain's published nutrition, 2026 menu.
Good for weight loss?
It can fit. 480 calories is 24% of a 2,000 calorie day; pair it with a light breakfast and dinner, and skip the soda and fries.
#147 of 151 Subway meals by protein per calorie.
Lighter swaps at Subway
Fewer calories, similar protein
 Ham & Turkey Stacker, 6-inchFresh Fit · 6-inch | 290 | 20 g | 42 g | 5 g | 1,000 mg |
|---|---|---|---|---|---|
 Turkey & Ranch Delite, 6-inchFresh Fit · 6-inch | 380 | 26 g | 41 g | 13 g | 1,140 mg |
 Subway Club®, Protein BowlSandwiches · Protein Bowl | 410 | 44 g | 16 g | 21 g | 2,280 mg |
More protein for about the same calories
Subway Club®, Protein BowlSandwiches · Protein Bowl | 410 | 44 g | 16 g | 21 g | 2,280 mg |
|---|---|---|---|---|---|
 Sweet Onion Teriyaki Chicken®, Protein BowlSandwiches · Protein Bowl | 470 | 42 g | 41 g | 18 g | 1,860 mg |
 Seasoned Steak & Fresh Avocado, 6-inchFresh Fit · 6-inch | 430 | 35 g | 45 g | 14 g | 1,040 mg |
Questions
How many calories are in the Subway B.L.T., 6-inch?
The Subway B.L.T., 6-inch has 480 calories (6-inch), on the 2026 menu.
How much protein is in the B.L.T., 6-inch?
18 g of protein, or 3.8 g for every 100 calories. That ranks #147 of 151 Subway meals by protein per calorie.
How many carbs and how much fat are in the B.L.T., 6-inch?
42 g of carbs (2 g fiber, 5 g sugar) and 26 g of fat.
How much sodium is in the B.L.T., 6-inch?
800 mg, 35% of the 2,300 mg daily limit in the Dietary Guidelines for Americans.
Is the Subway B.L.T., 6-inch good for weight loss?
It can fit. 480 calories is 24% of a 2,000 calorie day; pair it with a light breakfast and dinner, and skip the soda and fries.
Eat at Subway. Still lose weight.
At Subway, the Ham & Turkey Stacker, 6-inch is 290 calories and the Bacon, Egg & Cheese, Footlong is 1,100. MenuTrim builds your personal plan and shows which one fits today.
- Daily calories for your goalFrom your weight, goal weight and pace.
- A protein target and a per-meal limitSo one meal out doesn't take the whole day.
- The date you'll reach your goalAn estimate from your pace, updated as you log.
- Subway orders that fit, marked15,000+ dishes at 50 chains, all from 2026 menus.
Build your plan in the app.Nutrition from Subway's published information for the 2026 menu. Recipes change; check with the restaurant if it matters. MenuTrim is not affiliated with Subway.