Submarine sandwich (fast food, cold cuts, white bread, lettuce, tomato) nutrition facts
Per 1 submarine · 228 g
of a 2,000 cal day
- Protein24g20% of calories
- Carbs47g38% of calories
- Fat23g42% of calories
At a glance
One serving of Submarine sandwich (fast food, cold cuts, white bread, lettuce, tomato) (1 submarine, 228 g) has 486 calories, with 24 g of protein, 47 g of carbohydrates and 23 g of fat. Most of its energy comes from fat (42% of calories). It is high in protein (48% DV), thiamine (65% DV) and riboflavin (b2) (47% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 57%, 41% and 21% of the daily value.
High in
20%+ of the daily value
- Protein48%
- Thiamine65%
- Riboflavin (B2)47%
- Niacin62%
- Vitamin B636%
- Folate (B9)38%
Good source of
10–19% of the daily value
- Dietary fiber10%
- Vitamin C19%
- Choline12%
- Potassium14%
- Magnesium11%
Watch
20%+ of the daily value
- Sodium57%
- Saturated fat41%
- Cholesterol21%
Vitamins & minerals
Amounts for 1 submarine (228 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 50 μg | 6% |
| Vitamin C | 17 mg | 19% |
| Vitamin D | 0.5 μg | 3% |
| Vitamin E | 1 mg | 6% |
| Vitamin K | 10 μg | 9% |
| Thiamine | 1 mg | 65% |
| Riboflavin (B2) | 1 mg | 47% |
| Niacin | 10 mg | 62% |
| Vitamin B6 | 0.5 mg | 36% |
| Folate (B9) | 150 μg | 38% |
| Vitamin B12 | 1 μg | 21% |
| Pantothenic acid | 1 mg | 25% |
| Choline | 66 mg | 12% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 390 mg | 39% |
| Iron | 4 mg | 52% |
| Potassium | 643 mg | 14% |
| Magnesium | 46 mg | 11% |
| Phosphorus | 255 mg | 36% |
| Zinc | 2 mg | 22% |
| Copper | 0.2 mg | 21% |
| Manganese | 1 mg | 35% |
| Selenium | 45 μg | 82% |
Full breakdown · 40 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.2 g | — |
| Alpha carotene | 5 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 139 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fructose | 3 g | — |
| Galactose | 0 g | — |
| Glucose | 3 g | — |
| Glutamic acid | 6 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0.2 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0.2 g | — |
| Leucine | 2 g | — |
| Lycopene | 627 μg | — |
| Lysine | 1 g | — |
| Maltose | 1 g | — |
| Methionine | 0.5 g | — |
| Monounsaturated fats | 8 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 4 g | — |
| Proline | 2 g | — |
| Retinol | 36 μg | — |
| Serine | 1 g | — |
| Starch | 36 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.3 g | — |
| Total omega 6 | 4 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
- Marketside Supreme Full Sub214
- Submarine sandwich (Subway, cold cuts, white bread, lettuce, tomato)214
- Submarine sandwich (fast food, cold cuts, white bread, lettuce, tomato)213
- Market Side All American Sub199
- Marketside All American Sub198
Similar foods
420 calMarketside Supreme Full Sub½ sandwich−66 cal
800 calGionino's Pizzeria Deluxe Sub1 each+314 cal- 🍔419 calSubmarine sandwich (Subway, cold cuts, white bread, lettuce, tomato)6 inch sub−67 cal
- 390 cal
Market Side All American Sub½ sandwich−96 cal - 360 calMarketside All American Sub1 sandwich−126 cal
- 320 cal
Marketside Supreme Super Sub³⁄₁₆ sandwich−166 cal
Burning 486 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 92minWalking (3.5 mph)
- 58minCycling (moderate)
- 40minRunning (6 mph)
- 68minSwimming laps
Common questions
How many calories are in Submarine sandwich (fast food, cold cuts, white bread, lettuce, tomato)?
One serving of Submarine sandwich (fast food, cold cuts, white bread, lettuce, tomato) (1 submarine) has 486 calories, which works out to 213 calories per 100 g. That is about 24% of a 2,000-calorie day.
Is Submarine sandwich (fast food, cold cuts, white bread, lettuce, tomato) high in protein?
It provides a solid 24 g of protein per serving (48% 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 Submarine sandwich (fast food, cold cuts, white bread, lettuce, tomato) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 44 g of net carbs and 38% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Submarine sandwich (fast food, cold cuts, white bread, lettuce, tomato)?
1311 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Submarine sandwich (fast food, cold cuts, white bread, lettuce, tomato)?
7.3 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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