Subway US B.L.T. Footlong Sub: calories, sodium and protein by portion, age and sex

Nutrition information: Subway US B.L.T. Footlong Sub

Nutrition figures are Subway’s published US data (October 2026), per item as built by Subway and before any optional extras. Footlong figures are double Subway’s published 6 inch values, as Subway instructs. Boone converts them to the portion and age comparisons on this page.

Subway US B.L.T. Footlong Sub carries a large share of a child’s daily sodium

Subway US B.L.T. Footlong Sub contains 1,600mg of sodium, which is 107% of the daily limit for a child aged 4 to 8. It is also high in saturated fat.

FDA Daily Values (2,000-calorie diet)

Where the sugar comes from: Subway US B.L.T. Footlong Sub

8g of the 10g counts as added sugar, or about 1.9 teaspoons. The other 2g is naturally occurring.

Added sugars come from

• sugar in the Artisan Italian bread
• sugar in the bacon
• sugar in the mayonnaise

Naturally occurring sugars come from

• sugars naturally present in the tomatoes

Dietary Guidelines for Americans, 2025–2030: no more than 10g of added sugar per meal from age 11 and none for children aged 10 and under. FDA Daily Value: 50g a day. Added sugar is Subway’s published figure; sources are read from the published ingredient list for each component.

Processing and additives: Subway US B.L.T. Footlong Sub

Subway US B.L.T. Footlong Sub is built from 5 components, combined and served at the point of sale. Reading the ingredient list closely, it contains emulsifiers, flavourings, preservatives and protein and dairy fractions. These are not there to add nutritional value. They make industrial production and distribution possible.

Boone classifies Subway US B.L.T. Footlong Sub as NOVA group 4, ultra-processed, based on the additives named above. NOVA groups foods by how far they are from their whole-food form, not by how nutritious they are. A group 4 food is not automatically unhealthy, and a group 1 food is not automatically healthy. Read from the published ingredient list, October 2026.

Ingredient count by order: Subway US B.L.T. Footlong Sub

The 14 manufactured ingredients

ascorbic acid, calcium disodium edta, cultured wheat flour, enzymes, folic acid, mono- and diglycerides, natural flavor, niacin, reduced iron, riboflavin, sodium erythorbate, sodium nitrite, thiamine mononitrate, wheat gluten.

The 15 raw ingredients

distilled vinegar, eggs, iceberg lettuce, lemon juice concentrate, malted barley flour, palm oil, pork, red roma tomatoes, salt, soybean oil, spice, sugar, water, wheat flour, yeast.

Boone counts every distinct named ingredient on Subway’s published component lists, including sub-ingredients, and removes duplicates, so salt appearing in four components counts once. Raw covers whole foods and basic kitchen staples such as flour, sugar, salt and oil. Manufactured covers substances that only exist as an output of industrial processing. Every figure here is a minimum.

Ingredients by component: Subway US B.L.T. Footlong Sub

Ingredients taken from Subway’s US Product Ingredient Guide, October 2026. The component build follows Subway’s standard recipe for this item; Boone checked it against Subway’s published nutrition totals. Recipes change, so always check in restaurant before ordering if you have an allergy.

Allergen information: Subway US B.L.T. Footlong Sub

Contains = declared in Subway’s US allergy chart or ingredient guide. May contain = Subway states the allergen may be present, including cookies displayed beside nut-containing cookies. Refined oil only = the soy is highly refined soybean oil, which the FDA exempts from allergen labelling. Subway prepares food on shared equipment, so no item can be guaranteed allergen free. UK rules also require barley, oats, mustard, celery and sulphites to be declared; these are shown where the ingredient list names them. October 2026.