BLT sub (fast food, white bread) nutrition facts
Per 6 inch sub · 148 g
of a 2,000 cal day
- Protein15g20% of calories
- Carbs40g52% of calories
- Fat9.5g28% of calories
At a glance
One serving of BLT sub (fast food, white bread) (6 inch sub, 148 g) has 303 calories, with 15 g of protein, 40 g of carbohydrates and 9.5 g of fat. Most of its energy comes from carbs (52% of calories). It is high in protein (30% DV), thiamine (50% DV) and riboflavin (b2) (32% DV). Keep an eye on sodium, which provides 23% of the daily value.
High in
20%+ of the daily value
- Protein30%
- Thiamine50%
- Riboflavin (B2)32%
- Niacin45%
- Calcium31%
- Iron40%
Good source of
10–19% of the daily value
- Vitamin B611%
- Vitamin B1211%
- Zinc13%
Watch
20%+ of the daily value
- Sodium23%
Vitamins & minerals
Amounts for 6 inch sub (148 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 4 μg | 1% |
| Vitamin C | 2 mg | 2% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 0.4 mg | 3% |
| Vitamin K | 9 μg | 8% |
| Thiamine | 1 mg | 50% |
| Riboflavin (B2) | 0.4 mg | 32% |
| Niacin | 7 mg | 45% |
| Vitamin B6 | 0.1 mg | 11% |
| Vitamin B12 | 0.3 μg | 11% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 311 mg | 31% |
| Iron | 3 mg | 40% |
| Potassium | 275 mg | 6% |
| Magnesium | 33 mg | 8% |
| Phosphorus | 149 mg | 21% |
| Zinc | 1 mg | 13% |
Full breakdown · 2 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Monounsaturated fats | 3 g | — |
| Polyunsaturated fats | 2 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
- 🍔303 calBLT sub (Subway, white bread)6 inch subsame cal
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Whole Foods Market Vegan BLT Sandwich7 oz+127 cal - 516 calFresh Selects BLT Cream Cheese Sandwich1 serving+213 cal
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Burning 303 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 58minWalking (3.5 mph)
- 36minCycling (moderate)
- 25minRunning (6 mph)
- 43minSwimming laps
Common questions
How many calories are in BLT sub (fast food, white bread)?
One serving of BLT sub (fast food, white bread) (6 inch sub) has 303 calories, which works out to 205 calories per 100 g. That is about 15% of a 2,000-calorie day.
Is BLT sub (fast food, white bread) high in protein?
It provides a solid 15 g of protein per serving (30% of the 50 g daily value), but protein supplies only 20% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is BLT sub (fast food, white bread) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 37 g of net carbs and 52% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in BLT sub (fast food, white bread)?
524 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in BLT sub (fast food, white bread)?
5.3 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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