Figures from Subway UK and Ireland nutrition guide, September 2026 , collected by Boone
Chicken Tikka Footlong Sub, as published. Calorie split calculated by Boone. How
The Chicken Tikka Footlong Sub as published, seen four ways.
2 of 3 limits are over 30% in one serving, the UK front-of-pack mark for high.
Salt is the biggest issue: 3g is 50% of an adult’s daily 6g in one serving.
Lower saltVeggie Delite 6 Inch Sub →0.6g salt (10%), 227 kcalNHS limits by age: salt goes from 50% for an adult to 100% at age 4 to 6.
For age 4 to 6, salt is the bigger share: 3g is 100% of the day’s 3g limit in one serving.
Lower-salt swapVeggie Delite 6 Inch Sub →0.6g salt, 20% of the 3g limitFor age 7 to 10, salt is the bigger share: 3g is 60% of the day’s 5g limit in one serving.
Lower-salt swapVeggie Delite 6 Inch Sub →0.6g salt, 12% of the 5g limitFor age 11 to 17, salt is the bigger share: 3g is 50% of the day’s 6g limit in one serving.
Lower-salt swapVeggie Delite 6 Inch Sub →0.6g salt, 10% of the 6g limitProtein counts in your favour here, but the saturated fat is still 29% of the adult limit.
56g of protein, #3 on the menu. Per calorie the Chicken Tikka Protein Pot gives more: 20.2g per 100 kcal against 8.1g.
Most protein per calorieChicken Tikka Protein Pot →18g protein in 89 kcalHere the 1,200mg of sodium counts as useful after sweaty exercise.
86g of carbohydrate, with 19% of the energy from fat.
Natural sugars in milk, fruit and veg don’t count. NHS →
For smaller portions: the most nutrition per calorie, against all 152 Subway items.
More protein per calorie than 90% of the 152 items on the menu.
More fibre per calorie than 50% of the 152 items on the menu.
Subway does not publish vitamins or minerals for this item, so Boone does not estimate them.
The 2018 model indicates this serving is not less healthy: it scores 1, below the line of 4.
Higher is less healthy; 4 or more would be classed as less healthy under this model. How the score works →
Joint #51 of 152 on the menu for this score (lower is better).
UK Nutrient Profiling Model 2018 →UK law does not require one for food made to order or sold loose, so Boone cannot count the ingredients or list the additives. Allergens are listed above, as published by Subway. Recipes change, so check in the restaurant if you have an allergy.
Ham and Turkey Footlong Sub 46g protein, 4g salt654
5 Bean Chilli Footlong Sub 28g protein, 4.4g salt656
Chicken Breast Footlong Sub 52g protein, 3.6g salt680
Big Breakwich Wrap 29g protein, 3.6g salt685
Chicken Tikka Footlong Sub 56g protein, 3g salt690
Beef Chilli Footlong Sub 44g protein, 4.4g salt704
Italian B.M.T Footlong Sub 40g protein, 5g salt772
Tuna Mayo Footlong Sub 44g protein, 3.6g salt800690 kcal as published. 690 kcal is 34% of a 2,000 kcal adult reference intake.
For a child aged 4 to 6 it is 100% of the day’s 3g salt limit and 58% of the 19g free sugar limit in one item. A Veggie Delite 6 Inch Sub has 0.6g of salt, 20% of that salt limit.
12.8g of total sugar as published. Boone estimates 11g of it is free sugar: 2.8 teaspoons and 37% of an adult’s 30g daily maximum. The other 1.8g is naturally occurring and does not count.
56g, 8.1g per 100 kcal. It ranks #3 of 153 items on the menu for protein. The Chicken Tikka Protein Pot gives the most protein for the calories, 20.2g per 100 kcal.
1 on the UK Nutrient Profiling Model 2018, calculated by Boone per 100g. Scores run from -20 to 40, and the higher the score, the less healthy the model rates the food. Foods scoring 4 or more would be classed as less healthy under this model.
As published, wheat, soya and milk. Sesame may be present.
Source. Subway UK and Ireland nutrition guide, September 2026 , per item as sold.
Collected. Copied by Boone from Subway’s published figures. Data checks are led by Murray Dare.
Calculated by Boone. Labelled where it appears.
Limits. NHS free sugar and salt limits by age; UK reference intakes for adults.
