When it comes to hearty, comforting meals at Subway, one item consistently stands out — the meatball marinara. With rich marinara sauce and juicy meatballs, this classic sub offers the perfect mix of bold flavors, soft textures, and filling satisfaction. Whether you’re a regular Subway customer or exploring the menu for the first time, the Subway meatball marinara deserves a place on your radar.
In this guide, we’ll explore everything you need to know: what’s in the meatball marinara, how many calories it has, nutritional facts, salad options, and customization tips to fit your dietary needs.
What is Meatball Marinara?
Meatball marinara is a combination of seasoned meatballs drenched in a savory, tomato-based marinara sauce. It’s a dish rooted in Italian-American cuisine and has become a staple at sandwich shops, pizzerias, and especially at Subway.
At Subway, this delicious combo is most popular in sub form, but many customers are now enjoying it as a salad to reduce carbs while keeping all the flavor.
Whether served hot on Italian bread or layered over fresh greens, the meatballs in marinara sauce deliver comfort, spice, and richness in every bite.
Ingredients in Subway Meatball Marinara
Here’s what you can typically expect in a Subway meatball marinara sub or salad:
Meatballs:
- Made with a blend of beef and pork (depending on region)
- Lightly seasoned with herbs and spices
- Fully cooked and kept warm in sauce
Marinara Sauce:
- Tomato-based
- Slightly sweet and tangy
- Includes garlic, onion, herbs (like oregano and basil)
Bread or Salad Base:
- Traditional option is Italian bread
- Can also be ordered with whole wheat, multigrain, or as a salad (no bread)
Toppings:
- Shredded mozzarella or provolone cheese
- Green peppers, red onions, olives, banana peppers, spinach
- Toasted or non-toasted sub or bowl
Subway Meatball Marinara as a Salad
While the meatball marinara sub is well-loved, Subway now lets you enjoy it salad-style. Simply skip the bread and pile the meatballs over a bed of fresh lettuce, cucumbers, tomatoes, onions, and more.
This option is ideal for people:
- Watching their carb intake
- Looking to cut back on calories
- Following keto or low-carb diets
Though it sounds indulgent, having meatballs in marinara over salad provides the same flavor profile with a cleaner nutrition breakdown.
Subway Meatball Marinara Calories & Nutrition Facts
Nutrition information can vary based on size, bread choice, toppings, and whether you choose a salad or sandwich.
Here’s an approximate nutrition profile for a 6-inch meatball marinara sub:
| Nutrition Component | Amount |
| Calories | 430–480 kcal |
| Protein | 20g |
| Carbohydrates | 45–50g |
| Fat | 18–22g |
| Fiber | 5g |
| Sodium | 950–1100mg |
For a Salad (No Bread, No Cheese):
| Nutrition Component | Amount |
| Calories | 280–320 kcal |
| Protein | 18–20g |
| Carbohydrates | 10–15g |
| Fat | 14–16g |
| Sodium | 850–950mg |
Want to reduce calories even more? Skip the cheese and use light dressings like oil & vinegar or simply lemon juice.
Subway Meatball Marinara Customization Tips
Subway is famous for letting you build your own meals — and the meatball marinara is no exception.
Lower Calorie Option:
- Get it as a salad
- Skip cheese or use half
- Add lots of fresh vegetables
- Use a light or no dressing
High Protein Option:
- Add extra meatballs (if available)
- Include spinach, lettuce, and green peppers
- Add cheese if you’re bulking
Flavor Boost:
- Try it toasted with mozzarella
- Add banana peppers or jalapeños
- Use ranch or chipotle sauce for a creamy twist
Whether you’re going for a classic meatball marinara sub or a fresher marinara meatballs salad, you can always adjust ingredients to match your taste and goals.
FAQs
What is meatball marinara at Subway?
It’s a menu item that includes savory meatballs served in marinara sauce, available as a sandwich or salad. It’s one of Subway’s most indulgent and flavorful options.
Is Subway meatball marinara healthy?
It depends on your dietary goals. While it’s higher in fat and sodium compared to grilled options, you can make it healthier by choosing a salad base, skipping cheese, and loading up on veggies.
How many calories are in a Subway meatball marinara sub?
A 6-inch Subway meatball marinara contains around 430–480 calories depending on toppings. A footlong version may contain 800+ calories.
Can I get meatball marinara as a salad at Subway?
Yes! You can request meatballs in marinara sauce to be served over fresh vegetables instead of bread — creating a low-carb, high-protein alternative.
Does Subway still have meatball marinara?
Yes, the meatball marinara sub is a long-standing, popular item on Subway’s core menu in most locations.