cherry image
๐Ÿ”
Meals & Restaurant Food

Submarine sandwich (Subway, club, white bread, lettuce, tomato) nutrition facts

Per 6 inch sub ยท 207 g

Calories
302
15%
of a 2,000 cal day
  • Protein
    22g
    29% of calories
  • Carbs
    42g
    56% of calories
  • Fat
    5g
    15% of calories
Portion
  • โœ“ Cholesterol free

At a glance

One serving of Submarine sandwich (Subway, club, white bread, lettuce, tomato) (6 inch sub, 207 g) has 302 calories, with 22 g of protein, 42 g of carbohydrates and 5 g of fat. Most of its energy comes from carbs (56% of calories). It is high in protein (44% DV), thiamine (48% DV) and riboflavin (b2) (38% DV). Keep an eye on sodium, which provides 31% of the daily value.

Per 100 g
146cal
low energy density
Protein per 100 cal
7.3g
Net carbs
39g
carbs minus fiber
Fiber
2.9g
6.6 g sugar

High in

20%+ of the daily value

  • Protein44%
  • Thiamine48%
  • Riboflavin (B2)38%
  • Niacin58%
  • Vitamin B635%
  • Calcium32%

Good source of

10โ€“19% of the daily value

  • Dietary fiber10%
  • Vitamin B1217%
  • Potassium12%
  • Magnesium11%

Watch

20%+ of the daily value

  • Sodium31%

Vitamins & minerals

Amounts for 6 inch sub (207 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A4 ฮผg
1%
Vitamin C2 mg
2%
Vitamin E0.5 mg
3%
Thiamine1 mg
48%
Riboflavin (B2)0.5 mg
38%
Niacin9 mg
58%
Vitamin B60.5 mg
35%
Vitamin B120.4 ฮผg
17%

Minerals

NutrientAmount% Daily Value
Calcium317 mg
32%
Iron4 mg
50%
Potassium549 mg
12%
Magnesium46 mg
11%
Phosphorus271 mg
39%
Zinc2 mg
22%
Full breakdown ยท 2 more nutrients
NutrientAmount% Daily Value
Monounsaturated fats1 gโ€”
Polyunsaturated fats2 gโ€”

How it compares

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

Similar foods

Burning 302 calories

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

  • 57min
    Walking (3.5 mph)
  • 36min
    Cycling (moderate)
  • 25min
    Running (6 mph)
  • 43min
    Swimming laps

Common questions

How many calories are in Submarine sandwich (Subway, club, white bread, lettuce, tomato)?

One serving of Submarine sandwich (Subway, club, white bread, lettuce, tomato) (6 inch sub) has 302 calories, which works out to 146 calories per 100 g. That is about 15% of a 2,000-calorie day.

Is Submarine sandwich (Subway, club, white bread, lettuce, tomato) high in protein?

It provides a solid 22 g of protein per serving (44% of the 50 g daily value), but protein supplies only 29% 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 (Subway, club, white bread, lettuce, tomato) keto-friendly?

It is hard to fit into a strict keto diet. One serving has 39 g of net carbs and 56% of its calories come from carbohydrates, while most keto plans cap net carbs at 20โ€“50 g per day.

How much sodium is in Submarine sandwich (Subway, club, white bread, lettuce, tomato)?

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

How much sugar is in Submarine sandwich (Subway, club, white bread, lettuce, tomato)?

6.6 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

More meals & restaurant food

View all