The Footlong Pretzel arrived as part of Subway's Sidekicks line and quietly became the item staff get asked about most. It is a soft, salted, oven-warmed pretzel roughly the length of a Footlong sub, sold as an add-on rather than a meal — and it is one of the cheapest ways to walk out of a Subway with something that feels like a treat.
What it actually is
A twisted soft pretzel, warmed in the same oven the bread is baked in, brushed and finished with coarse salt. Texture sits between a mall pretzel and a bread roll — chewier than the former, denser than Subway's Artisan Italian. Cheese sauce is a paid add-on at most stores and included at a few; ask before you assume.
Price in 2026
| Item | Typical price |
|---|---|
| Footlong Pretzel | $3.29–$4.49 |
| Cheese sauce cup | $0.79–$1.29 |
| Pretzel added to a Footlong sub order | often discounted to ~$2.49–$3.00 |
That last line matters: Sidekicks are priced as attachments, so the pretzel is usually cheaper added to a sub than bought alone. The same logic applies to the Footlong Cookie and churro — the full comparison is in the Sidekicks guide.
Calories and nutrition
| Serving | Calories | Carbs | Sodium |
|---|---|---|---|
| Footlong Pretzel, plain | ~510–560 | ~100 g | ~1,100–1,400 mg |
| Half a pretzel | ~255–280 | ~50 g | ~600 mg |
| With cheese sauce | +~90–120 | +~3 g | +~400 mg |
Treat it as a shared item. A whole pretzel plus a Footlong sub clears 1,400 calories easily, and the salt alone is most of a day's sodium — see the calorie guide before you make it a habit.
Is it any good?
Warm, it is genuinely good — soft interior, proper salt crust, clean pretzel flavour. Cold, it turns leathery within twenty minutes, which is the single biggest complaint. Two practical rules: eat it in store or within the drive home, and ask for it warmed if it has been sitting. If you are collecting a delivery order, expect it to arrive past its best.
Availability
Sidekicks are a franchise option, not a mandate. Coverage is strongest at higher-volume suburban and highway stores and thinnest at small non-traditional counters inside gas stations and campuses. The app's menu for your specific store is the only reliable check — if the pretzel does not appear there, that location does not stock it. Our store locator hub explains how location formats differ.
Best pairings
- Meatball Marinara. Dip the pretzel in the marinara — better than cheese sauce. See the Meatball guide.
- Soup, where stocked. A broth-based soup and half a pretzel is a real lunch for under $8; details in chips and sides.
- Group orders. One pretzel torn between three people is the cheapest table snack Subway sells — worth adding to catering orders.
FAQ
How much is a Subway Footlong Pretzel?
Usually $3.29–$4.49, and cheaper when added to a Footlong sub order.
How many calories are in the Footlong Pretzel?
Roughly 510–560 plain, before cheese sauce.
Does every Subway sell it?
No — Sidekicks are optional for franchisees. Check your store's menu in the Subway app.
Is it vegetarian?
The pretzel itself contains no meat, but ask about shared oven surfaces and check the cheese sauce. Our vegetarian guide covers the caveats.
