Subway Pizzas Calories & Nutrition Facts (Charts)

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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

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

NutrientsPizza type
CheesePepperoniSausageSpicy ItalianVeggie
Calories390500490490400
Protein22 g26 g26 g26 g22 g
Total fat16 g25 g25 g25 g16 g
Saturated fat8 g11 g11 g11 g8 g
Trans fat0 g0.5 g0 g0.5 g0 g
Cholesterol35 mg65 mg55 mg60 mg35 mg
Carbs44 g45 g44 g45 g46 g
Sugars4 g4 g4 g4 g5 g
Dietary fiber4 g4 g4 g4 g5 g
Sodium790 mg1,190 mg1,040 mg1,160 mg840 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

NutrientsPizza type in % DV
CheesePepperoniSausageSpicy ItalianVeggie
Vitamin A1515151515
Vitamin C41041020
Calcium3030303030
Iron1015151515

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

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

NutrientsPizza type
CheeseBaconMeatballPepperoniSausage
Calories720830860840860
Protein14 g23 g23 g21 g21 g
Total fat24 g32 g34 g34 g36 g
Saturated fat9 g13 g14 g13 g14 g
Trans fat0 g0.5 g0.5 g0 g0 g
Cholesterol50 mg75 mg80 mg80 mg80 mg
Carbs92 g93 g95 g93 g93 g
Sugars4 g5 g4 g4 g4 g
Dietary fiber2 g2 g3 g2 g2 g
Sodium1,360 mg1,710 mg1,670 mg1,750 mg1,700 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

NutrientsPizza type in % DV
CheeseBaconMeatballPepperoniSausage
Vitamin A02222
Vitamin C06044
Calcium1020202020
Iron810101010

Condiments, Spices, and Sauces

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

NutrientsCheese type
AmericanMonterey CheddarCheddar FettaMozzarella
Calories4050603540
Protein2 g3 g4 g2 g3 g
Total fat3.5 g4.5 g4.5 g2 g3 g
Saturated fat2 g3 g2.5 g1.5 g2 g
Cholesterol10 mg15  mg15 mg5 mg10 mg
Carbs1 g0 g0 g0 g0 g
Sodium200 mg90 mg90 mg160 mg100 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

NutrientsCheese type
ParmesanPepper JackProvoloneSwiss
Calories5 g505050
Protein1 g3 g4 g4 g
Total fat0 g4 g4 g4.5 g
Saturated fat0 g2.5 g2 g2.5 g
Cholesterol0 mg15 mg10 mg15 mg
Carbs0 g0 g0 g0 g
Dietary fiber0 g0 g0 g0 g
Sugars0 g0 g0 g0 g
Sodium30 mg140 mg125 mg30 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

NutrientsTopping type
3 rings banana peppersCucumber3 strips sweet peppersLettuce
Calories00150
Carbs0 g1 g3 g1 g
Sugars0 g0 g3 g0 g
Sodium65 mg0 mg170 mg0 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

NutrientsTopping type
MushroomsAvocadoTomatoPickles
Calories56050
Protein0 g1 g0 g0 g
Total Fat0 g5 g0 g0 g
Saturated fat0 g1 g0 g0 g
Carbs1 g3 g1 g0 g
Sugars0 g0 g1 g0 g
Dietary fiber0 g2 g0 g0 g
Sodium80 mg0 mg0 mg115 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 servingMayoVinaigretteGorgonzola SauceSweet chili sauceHerb garlic oilTzatziki sauce
Calories100414204070
Proteins0 g1 g0 g5 g0 g0 g
Total fat11 g35 g70 g0 g4 g8 g
Saturated fat2 g3.5 g7 g0 g0 g1.5 g
Trans fat0 g0.5 g1.5 g0 g0 g0 g
Cholesterol10 mg0 mg0 mg0 mg0 mg5 mg
Dietary fiber0 g1 g1 g6 g0 g0 g
Sodium65 mg110 mg140 mg105 mg25 mg85 mg

Subway Sandwiches

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
NutrientsPizza sub meltChicken PizziolaTurkey breastOven roasted chickenVeggie Delite
Calories450420250250200
Protein18 g31 g20 g23 g9 g
Total Fat24 g15 g3 g3.5 g2 g
Saturated fat10 g6 g0.5 g0.5 g0 g
Trans fat0.5 g0 g0 g0 g0 g
Cholesterol60 mg80 mg25 mg45 mg0 mg
Carbs41 g41 g40 g40 g39 g
Sugars6 g6 g6 g6 g5 g
Dietary fiber0 g3 g5 g5 g5 g
Sodium1,420 mg1,060 mg650 mg560 mg280 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
NutrientsPizza Sub MeltChicken PizziolaTurkey breastOven roasted chickenVeggie Delite
Vitamin A2020353535
Vitamin C2520151515
Calcium1510242
Iron152151515

Are there low-calorie options at Subway?

subway pizza nutrition

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.

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