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Meals & Restaurant Food

Oven roasted chicken submarine sandwich (Subway, white bread, lettuce, tomato) nutrition facts

Per 6 inch sub ยท 198 g

Calories
311
16%
of a 2,000 cal day
  • Protein
    22g
    28% of calories
  • Carbs
    42g
    54% of calories
  • Fat
    6.2g
    18% of calories
Portion
  • โœ“ Cholesterol free

At a glance

One serving of Oven roasted chicken submarine sandwich (Subway, white bread, lettuce, tomato) (6 inch sub, 198 g) has 311 calories, with 22 g of protein, 42 g of carbohydrates and 6.2 g of fat. Most of its energy comes from carbs (54% of calories). It is high in protein (43% DV), thiamine (191% DV) and riboflavin (b2) (35% DV). Keep an eye on sodium, which provides 23% of the daily value.

Per 100 g
157cal
medium energy density
Protein per 100 cal
6.9g
Net carbs
40g
carbs minus fiber
Fiber
2.4g
5.9 g sugar

High in

20%+ of the daily value

  • Protein43%
  • Thiamine191%
  • Riboflavin (B2)35%
  • Niacin64%
  • Vitamin B639%
  • Calcium30%

Good source of

10โ€“19% of the daily value

  • Magnesium10%
  • Zinc12%

Watch

20%+ of the daily value

  • Sodium23%

Vitamins & minerals

Amounts for 6 inch sub (198 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A10 ฮผg
1%
Vitamin C2 mg
3%
Vitamin E1 mg
6%
Thiamine2 mg
191%
Riboflavin (B2)0.5 mg
35%
Niacin10 mg
64%
Vitamin B61 mg
39%
Vitamin B120.2 ฮผg
7%

Minerals

NutrientAmount% Daily Value
Calcium305 mg
30%
Iron3 mg
43%
Potassium392 mg
8%
Magnesium44 mg
10%
Phosphorus287 mg
41%
Zinc1 mg
12%
Full breakdown ยท 2 more nutrients
NutrientAmount% Daily Value
Monounsaturated fats2 gโ€”
Polyunsaturated fats2 gโ€”

How it compares

Calories per 100 g, so different serving sizes compare fairly.

Similar foods

Burning 311 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 59min
    Walking (3.5 mph)
  • 37min
    Cycling (moderate)
  • 26min
    Running (6 mph)
  • 44min
    Swimming laps

Common questions

How many calories are in Oven roasted chicken submarine sandwich (Subway, white bread, lettuce, tomato)?

One serving of Oven roasted chicken submarine sandwich (Subway, white bread, lettuce, tomato) (6 inch sub) has 311 calories, which works out to 157 calories per 100 g. That is about 16% of a 2,000-calorie day.

Is Oven roasted chicken submarine sandwich (Subway, white bread, lettuce, tomato) high in protein?

It provides a solid 22 g of protein per serving (43% of the 50 g daily value), but protein supplies only 28% 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 Oven roasted chicken submarine sandwich (Subway, white bread, lettuce, tomato) keto-friendly?

It is hard to fit into a strict keto diet. One serving has 40 g of net carbs and 54% of its calories come from carbohydrates, while most keto plans cap net carbs at 20โ€“50 g per day.

How much sodium is in Oven roasted chicken submarine sandwich (Subway, white bread, lettuce, tomato)?

531 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Oven roasted chicken submarine sandwich (Subway, white bread, lettuce, tomato)?

5.9 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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