Subway Pizzas Calories & Nutrition Facts (Charts)

When mentioning Subway, most people immediately think of sandwiches. However, this food chain offers many salads and pizzas on the menu. If you choose to order any of them, you will probably wonder what Subway pizza’s calories & nutrition values are. Let’s find out!

Subway History

Before we tackle their nutritional value, let’s get into the start of this joint!

It all started in 1965 when 17-years old Fred DeLuca opened a submarine sandwich shop with the idea to pay for his schooling. Nowadays, Subway is a growing franchise business with nearly 50,000 stores worldwide.

The food type on the Subway menu depends on local preferences, but the menu always uses fresh ingredients. But, the branches remain the same build your own serving type.  You can choose different condiments, sauces, and toppings and personalize your sandwich and pizza to fit your taste.

Subway Flatbread Pizza

One of the famous Subway pizzas is Flatizza, introduced several years ago. It is a piece of square flatbread topped with marinara sauce and shredded Mozzarella cheese.

You can choose from cheese, pepperoni, spicy Italian, and veggie Flatizza pizza, depending on your taste. Keep in mind that only one slice has 390 to 500 calories and high sodium levels.

Flatizza pizza slice calories and nutrient
Nutrients	Pizza type
	Cheese	Pepperoni	Sausage	Spicy Italian	Veggie
Calories	390	500	490	490	400
Protein	22 g	26 g	26 g	26 g	22 g
Total fat	16 g	25 g	25 g	25 g	16 g
Saturated fat	8 g	11 g	11 g	11 g	8 g
Trans fat	0 g	0.5 g	0 g	0.5 g	0 g
Cholesterol	35 mg	65 mg	55 mg	60 mg	35 mg
Carbs	44 g	45 g	44 g	45 g	46 g
Sugars	4 g	4 g	4 g	4 g	5 g
Dietary fiber	4 g	4 g	4 g	4 g	5 g
Sodium	790 mg	1,190 mg	1,040 mg	1,160 mg	840 mg

Vitamins and minerals’ Percent Daily Values are based on a recommended daily average 2,000 calorie diet for adults and kids over four.

Flatizza pizza slice calories and nutrient
Nutrients	Pizza type in % DV
	Cheese	Pepperoni	Sausage	Spicy Italian	Veggie
Vitamin A	15	15	15	15	15
Vitamin C	4	10	4	10	20
Calcium	30	30	30	30	30
Iron	10	15	15	15	15

Remember that these values vary depending on your gender, age, metabolism type, and physical activity. What might be enough for one demographic can cause deficiency to others.

Subway Pizza Nutrition Values

A standard subway pizza of 8 inches (20.5 cm) has between 700 and 900 calories. Therefore, it belongs to a high-calorie food group.

Pizza of 8 inches (20.5 cm) slice calories and nutrient
Nutrients	Pizza type
	Cheese	Bacon	Meatball	Pepperoni	Sausage
Calories	720	830	860	840	860
Protein	14 g	23 g	23 g	21 g	21 g
Total fat	24 g	32 g	34 g	34 g	36 g
Saturated fat	9 g	13 g	14 g	13 g	14 g
Trans fat	0 g	0.5 g	0.5 g	0 g	0 g
Cholesterol	50 mg	75 mg	80 mg	80 mg	80 mg
Carbs	92 g	93 g	95 g	93 g	93 g
Sugars	4 g	5 g	4 g	4 g	4 g
Dietary fiber	2 g	2 g	3 g	2 g	2 g
Sodium	1,360 mg	1,710 mg	1,670 mg	1,750 mg	1,700 mg

The exact nutritional values depend on the specific pizza ingredients, toppings you choose, and other factors. However, depending on your choices, some may contain high levels of fats, carbs, and sugars.

Pizza of 8 inches (20.5 cm) slice calories and nutrient
Nutrients	Pizza type in % DV
	Cheese	Bacon	Meatball	Pepperoni	Sausage
Vitamin A	0	2	2	2	2
Vitamin C	0	6	0	4	4
Calcium	10	20	20	20	20
Iron	8	10	10	10	10

Condiments, Spices, and Sauces

No matter how careful you are with your diet, you can quickly overlook the extras on pizza caloric value. For instance, adding extra cheese, pickles, or peppers will affect pizza calorie and nutritional values.

Extra cheese calories and nutrition
Nutrients	Cheese type
	American	Monterey Cheddar	Cheddar	Fetta	Mozzarella
Calories	40	50	60	35	40
Protein	2 g	3 g	4 g	2 g	3 g
Total fat	3.5 g	4.5 g	4.5 g	2 g	3 g
Saturated fat	2 g	3 g	2.5 g	1.5 g	2 g
Cholesterol	10 mg	15  mg	15 mg	5 mg	10 mg
Carbs	1 g	0 g	0 g	0 g	0 g
Sodium	200 mg	90 mg	90 mg	160 mg	100 mg

Depending on cheese type added, you will add a different vitamin A and calcium level to your daily diet and supplement your everyday needs. Surprisingly, Pepper Jack cheese will add 4% of your daily value to vitamin C.

Extra cheese calories and nutrition
Nutrients	Cheese type
	Parmesan	Pepper Jack	Provolone	Swiss
Calories	5 g	50	50	50
Protein	1 g	3 g	4 g	4 g
Total fat	0 g	4 g	4 g	4.5 g
Saturated fat	0 g	2.5 g	2 g	2.5 g
Cholesterol	0 mg	15 mg	10 mg	15 mg
Carbs	0 g	0 g	0 g	0 g
Dietary fiber	0 g	0 g	0 g	0 g
Sugars	0 g	0 g	0 g	0 g
Sodium	30 mg	140 mg	125 mg	30 mg

Remember that different cheese types have different values. So extra Parmesan will add only five calories, while Cheddar has 60 calories per serving.

Veggie toppings calories and nutrition
Nutrients	Topping type
	3 rings banana peppers	Cucumber	3 strips sweet peppers	Lettuce
Calories	0	0	15	0
Carbs	0 g	1 g	3 g	1 g
Sugars	0 g	0 g	3 g	0 g
Sodium	65 mg	0 mg	170 mg	0 mg

Surprisingly, you will have a significant 60 calories more than planned when adding some avocado over your pizza. Even though it’s on the healthier side, avocados are still a high-fat fruit.

Veggie toppings calories and nutrition
Nutrients	Topping type
	Mushrooms	Avocado	Tomato	Pickles
Calories	5	60	5	0
Protein	0 g	1 g	0 g	0 g
Total Fat	0 g	5 g	0 g	0 g
Saturated fat	0 g	1 g	0 g	0 g
Carbs	1 g	3 g	1 g	0 g
Sugars	0 g	0 g	1 g	0 g
Dietary fiber	0 g	2 g	0 g	0 g
Sodium	80 mg	0 mg	0 mg	115 mg

If you belong to people that count every calorie, you should skip mayo next time you make an order. Namely, this addition can increase the final count for 100 calories.

Dressings and condiments calories and nutrition
Per serving	Mayo	Vinaigrette	Gorgonzola Sauce	Sweet chili sauce	Herb garlic oil	Tzatziki sauce
Calories	100	4	14	20	40	70
Proteins	0 g	1 g	0 g	5 g	0 g	0 g
Total fat	11 g	35 g	70 g	0 g	4 g	8 g
Saturated fat	2 g	3.5 g	7 g	0 g	0 g	1.5 g
Trans fat	0 g	0.5 g	1.5 g	0 g	0 g	0 g
Cholesterol	10 mg	0 mg	0 mg	0 mg	0 mg	5 mg
Dietary fiber	0 g	1 g	1 g	6 g	0 g	0 g
Sodium	65 mg	110 mg	140 mg	105 mg	25 mg	85 mg

Subway Sandwiches

As I have already mentioned, Subway is famous primarily because of its sandwiches. Still, you don’t have to choose between sandwiches and pizzas, thanks to the variations on its menu. You can order a Pizza Sub Melt and Chicken Pizzaiola that combine these two into one meal.

Sandwich of 6 inches (15 cm) calories and nutrition
	Sandwich type
Nutrients	Pizza sub melt	Chicken Pizziola	Turkey breast	Oven roasted chicken	Veggie Delite
Calories	450	420	250	250	200
Protein	18 g	31 g	20 g	23 g	9 g
Total Fat	24 g	15 g	3 g	3.5 g	2 g
Saturated fat	10 g	6 g	0.5 g	0.5 g	0 g
Trans fat	0.5 g	0 g	0 g	0 g	0 g
Cholesterol	60 mg	80 mg	25 mg	45 mg	0 mg
Carbs	41 g	41 g	40 g	40 g	39 g
Sugars	6 g	6 g	6 g	6 g	5 g
Dietary fiber	0 g	3 g	5 g	5 g	5 g
Sodium	1,420 mg	1,060 mg	650 mg	560 mg	280 mg

These sandwiches also contain valuable vitamins and minerals that supplement your daily needs.

Sandwich of 6 inches (15 cm) calories and nutrition
	Sandwich type in % DV
Nutrients	Pizza Sub Melt	Chicken Pizziola	Turkey breast	Oven roasted chicken	Veggie Delite
Vitamin A	20	20	35	35	35
Vitamin C	25	20	15	15	15
Calcium	15	10	2	4	2
Iron	15	2	15	15	15

Are there low-calorie options at Subway?

The short answer is yes! The Subway menu offers such a great range of options; you definitely can order something healthier, such as a bowl of salad.

But sometimes, those greens just don’t feel quite enough. There are still many other ways to care for your health, though!

As the fast-food joint is primarily a sandwich establishment, there are not a lot of healthy pizza hacks you can find online. That said, if you choose your topping based on the charts provided above, you might limit the number of calories in your Subway pizza.

You can opt for a small serving of some cheese and one meat pizza as they are the biggest reason why the calories go up. Fortunately, you can pretty much load up a lot of greens as they are low in calories and fats. If you want to calculate your intake, you can try a calculator such as this.

But you should remember that eating Subway pizza is not the healthiest option if you want to watch out for your diet. Many of the toppings and sauces can go well over 300cal per serving. It is not recommended if you want to consume fewer calories.

Allergies Warning And Health Risks

Pizza is not the best choice if you watch your diet or suffer from food allergies. Food on the Subway menu contains gluten, dairy, seafood, and eggs, which can trigger an allergic reaction and endanger your health.

Plus, even a slice of pizza has a lot of sodium and increases blood pressure and the possible risk of cardiovascular disease. Not only that, but the fat content is not something you should regularly consume either.

So, if you want a healthier lifestyle, a regular trip to Subway or any fast food joint is not the answer.

Summary

Subway pizzas have different caloric and nutritional values, depending on their ingredients. Any extra cheese, toppings, or veggies increase calorie intake and are easy to overlook. If you have any allergies or health problems, you should carefully choose your ingredients before ordering a Subway pizza.