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Meals & Restaurant Food

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

Per 6 inch sub ยท 196 g

Calories
419
21%
of a 2,000 cal day
  • Protein
    21g
    20% of calories
  • Carbs
    40g
    38% of calories
  • Fat
    20g
    42% of calories
Portion
  • โœ“ Cholesterol free

At a glance

One serving of Submarine sandwich (Subway, cold cuts, white bread, lettuce, tomato) (6 inch sub, 196 g) has 419 calories, with 21 g of protein, 40 g of carbohydrates and 20 g of fat. Most of its energy comes from fat (42% of calories). It is high in protein (41% DV), thiamine (56% DV) and riboflavin (b2) (40% DV). Keep an eye on sodium and saturated fat, which provide 49% and 35% of the daily value.

Per 100 g
214cal
medium energy density
Protein per 100 cal
4.9g
Net carbs
38g
carbs minus fiber
Fiber
2.4g
6.2 g sugar

High in

20%+ of the daily value

  • Protein41%
  • Thiamine56%
  • Riboflavin (B2)40%
  • Niacin53%
  • Vitamin B631%
  • Calcium34%

Good source of

10โ€“19% of the daily value

  • Vitamin C16%
  • Vitamin B1218%
  • Potassium12%
  • Zinc19%

Watch

20%+ of the daily value

  • Sodium49%
  • Saturated fat35%

Vitamins & minerals

Amounts for 6 inch sub (196 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A43 ฮผg
5%
Vitamin C15 mg
16%
Vitamin E1 mg
5%
Thiamine1 mg
56%
Riboflavin (B2)1 mg
40%
Niacin8 mg
53%
Vitamin B60.4 mg
31%
Vitamin B120.4 ฮผg
18%

Minerals

NutrientAmount% Daily Value
Calcium335 mg
34%
Iron4 mg
44%
Potassium553 mg
12%
Magnesium39 mg
9%
Phosphorus220 mg
31%
Zinc2 mg
19%
Full breakdown ยท 2 more nutrients
NutrientAmount% Daily Value
Monounsaturated fats7 gโ€”
Polyunsaturated fats4 gโ€”

How it compares

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

Similar foods

Burning 419 calories

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

  • 80min
    Walking (3.5 mph)
  • 50min
    Cycling (moderate)
  • 35min
    Running (6 mph)
  • 59min
    Swimming laps

Common questions

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

One serving of Submarine sandwich (Subway, cold cuts, white bread, lettuce, tomato) (6 inch sub) has 419 calories, which works out to 214 calories per 100 g. That is about 21% of a 2,000-calorie day.

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

It provides a solid 21 g of protein per serving (41% 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 (Subway, cold cuts, white bread, lettuce, tomato) keto-friendly?

It is hard to fit into a strict keto diet. One serving has 38 g of net carbs and 38% 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, cold cuts, white bread, lettuce, tomato)?

1127 mg per serving, which is high (20% or more of the 2,300 mg daily value).

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

6.2 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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