Subway Veggie Delite Sandwich Calories: Everything You Need to Know
The basic 6-inch Veggie Delite on Italian bread has around 320 calories. That is pretty low for a fast-food sandwich. If you go for a footlong, that doubles to around 640 calories. A wrap version sits somewhere around 530 calories depending on which wrap you pick.
It is one of the most popular sandwiches on the menu, especially among vegetarians and people who are trying to eat light. It has no meat; just fresh vegetables stacked inside a bread of your choice. Simple, clean, and low in calories at least when you order it the right way.
Nutrition Overview
| Nutrition facts · per serving (191g) | |
| Calories | 320 |
| Fats & Cholesterol | |
| Total Fat | |
| Saturated Fat | |
| Trans Fat | 0g |
| Cholesterol | |
| Minerals | |
| Sodium | |
| Carbohydrates | |
| Total Carbohydrates | |
| Dietary Fiber | |
| Total Sugars | 6g |
| Added Sugars | |
| Protein | |
| Protein | 17g |
| Vitamins & Minerals | |
| Vitamin A | |
| Vitamin C | |
| Calcium | |
| Iron | |
Customize Your Sandwich
Note: Nutrition values are approximate and may vary. Data is compiled from publicly available Subway PDFs and is provided for reference only. Actual calories and nutrients can differ based on ingredient preparation, portion sizes, and regional variations.
Customize your sandwich.
Calories by Bread Type
Bread alone can change the calorie count of the sandwich by 50 to 100 calories. Subway has several bread options, and each one is different in terms of calories, carbs, and fiber.
Artisan Italian Bread: A 6-inch serving has 210 calories, 39g of carbs, and only 1g of fiber. It is soft and tastes good but does not offer much nutrition beyond the basics.
Hearty Multigrain Bread: It has 200 calories for a 6-inch, 36g of carbs, and 3g of fiber. The fiber content is higher which means it keeps you full for longer. If you are choosing between Italian and multigrain, multigrain is the smarter pick.
Also Check: Subway Bread Nutritional Guide
Jalapeño Cheddar Bread: It has 240 calories for a 6-inch because of the cheese baked right into the bread. It also has 5g of fat and 500mg of sodium, which is quite a lot before you even add any toppings. Great flavor, but not the best choice if you are watching calories.
Artisan Flatbread: sits at 220 calories for a 6-inch with 40g of carbs and 1g of fiber. It is slightly more calories than regular Italian bread and has a denser texture.
12-inch Wrap: 300 calories, 50g of carbs, and 8g of fat. If you go for the smaller 9-inch Pocket Wrap, it is only 150 calories which makes it a much lighter option.
How Sauces Affect Veggie Delite Calories
The vegetables in the Veggie Delite have almost no calories. The bread is manageable, but the sauces can add up to 100 to 200 extra calories easily.
Lowest-Calorie Sauces to pick
These are the sauces you should stick to if you want to keep the sandwich light:
- Yellow Mustard — only about 5 to 10 calories. Almost nothing.
- Red Wine Vinegar — basically zero calories and adds a nice tangy flavor.
- Sweet Onion Sauce — around 40 calories per serving, a bit sweet but still a reasonable choice.
- Buffalo Sauce — around 10 to 15 calories and gives the sandwich a nice spicy kick.
What You Should Know Before Ordering
The Subway Veggie Delite is one of the genuinely healthy options. At 320 calories for a 6-inch with decent vitamins and minerals, it does a lot right. The problem is that most people customize it in ways that quietly push the calorie count much higher.
At 17g of protein in a 6-inch, it is decent but not great especially if you are someone who works out or has a physically active day.
If protein is not your main concern and you are just looking for a light vegetarian meal, the Veggie Delite is still a solid choice. Just plan the rest of your meals around it to make sure you are hitting your protein targets for the day.
