Oven Roasted Turkey is the most ordered lean sub at Subway and the default answer for anyone trying to eat sensibly at a sandwich counter. It is also the easiest sub to order badly: turkey is mild, so a plain turkey sub with lettuce and mayonnaise tastes of very little. Everything below is about getting the nutrition benefit without the boredom.
The turkey options on the menu
- Oven Roasted Turkey — the plain classic, thin-sliced turkey breast.
- Turkey Cali Club — turkey with bacon and avocado (a Subway Series sub).
- Subway Club — turkey, ham and roast beef stacked together.
- Turkey Italiano and seasonal variants at participating stores.
- Turkey wrap, salad or No Bready Bowl — same meat, no bread.
Calories and protein
| Build | Calories | Protein | Sodium |
|---|---|---|---|
| 6-inch turkey, wheat, veg, no cheese or sauce | ~250–280 | ~18 g | ~600 mg |
| 6-inch with cheese and mayonnaise | ~450–480 | ~21 g | ~900 mg |
| Footlong, plain build | ~500–560 | ~36 g | ~1,200 mg |
| Turkey Cali Club, Footlong | ~800–900 | ~45 g | ~2,000 mg |
Turkey itself is genuinely lean — around 60 calories per 6-inch portion of meat. The calories in a turkey sub are almost entirely bread, cheese and sauce, which is why the same order can land anywhere between 250 and 700. Our nutrition guide shows the four choices that do the damage.
Price in 2026
Plain Oven Roasted Turkey typically runs $6.50–$8.50 for a 6-inch and $10.50–$13.50 for a Footlong. It is one of the more frequent Sub of the Day appearances, which makes it the best-value lean protein in the store on its day. Full ranges are in our price guide.
How to make a turkey sub taste like something
- Double the meat, skip the cheese. Cheaper than a club, more protein, fewer calories.
- Mustard and red wine vinegar instead of mayonnaise. Ten calories, ten times the flavour.
- Salt, pepper and oregano. Free, and the single biggest improvement.
- Red onion, banana peppers, spinach. Sharpness and texture, not just bulk.
- Toast it with provolone if you do want cheese. Melted beats cold slices.
Turkey vs ham vs chicken
Per 6-inch: turkey lands around 18 g of protein, ham slightly less with more sodium, rotisserie chicken noticeably more protein at similar calories. If protein per dollar is the goal, chicken wins; if sodium matters most, turkey wins. Roast beef sits between them at a higher price.
Frequently asked
Is the Subway turkey processed?
It is sliced deli turkey breast with water, salt and flavourings — processed in the deli sense, but it is turkey breast, not a formed loaf.
Which bread is best for turkey?
Nine-grain wheat for everyday, Italian herbs & cheese if you want the bread to carry the flavour. Details in our bread guide.
Is a turkey sub good for weight loss?
A 6-inch turkey on wheat with vegetables, mustard and no cheese is roughly 270 calories with 18 g of protein — one of the better fast-food lunches available.
Figures are approximate US values for standard servings and vary by store. Confirm current nutrition in the Subway app.
