The BLT is the most honest item on the Subway menu. Bacon, lettuce, tomato — no signature sauce, no numbered branding, no upsell. It is also, at most franchises, the cheapest sub on the board, which is exactly why it deserves a closer look than it usually gets.
How much bacon you actually get
Standard portioning is four strips on a 6-inch and eight on a Footlong, laid flat and toasted. That is less bacon by weight than the bacon add-on costs you on another sub, which is the trick regulars use: order a BLT and add turkey or chicken rather than ordering turkey and adding bacon. The price usually lands lower for the same sandwich.
Calories and nutrition
| Build | Calories | Protein | Sodium |
|---|---|---|---|
| 6-inch, no cheese, no sauce | ~320–350 | ~15 g | ~700 mg |
| 6-inch with cheese and mayo | ~470–510 | ~18 g | ~900 mg |
| Footlong, standard | ~640–700 | ~30 g | ~1,400 mg |
| Salad or No Bready Bowl | ~200–240 | ~14 g | ~650 mg |
For a bacon sandwich those are genuinely modest numbers — the BLT is lower in sodium than every cured-meat sub on the menu because there is only one salty ingredient. Compare it in our nutrition guide.
Price
Typically $5.49–$7.49 for a 6-inch and $8.99–$11.99 for a Footlong in 2026 — usually the lowest-priced sub in the case, and often cheaper than the Sub of the Day at stores that price the promotion at $4.99 only on select builds. Ranges by region are in the price guide.
The build that fixes it
- Toasted, on Italian herbs & cheese, with provolone. Three ingredients need help from the bread.
- Double toast the bacon if your store allows — limp bacon is the usual complaint.
- Lettuce and tomato added after toasting, not before.
- Avocado instead of mayonnaise. Same richness, better texture; see the sauce ranking.
- Salt, pepper and oregano. Free, and the difference between bland and finished.
Frequently asked
Is Subway's bacon pork?
Yes — hickory-smoked pork bacon, cooked off-site and reheated on the toaster.
Is the BLT the cheapest sub at Subway?
At most stores yes, tied with or just under Veggie Delite. Full ranking in the price guide.
Can I get extra bacon?
Yes, for an upcharge of roughly $1.50–$2.50, which doubles the meat and roughly the fat.
Prices and nutrition are approximate 2026 US figures and vary by franchise. Confirm in the Subway app.
