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Meals & Restaurant Food

Submarine sandwich (Subway, Black Forest ham, white bread, lettuce, tomato) nutrition facts

Per 6 inch sub ยท 184 g

Calories
278
14%
of a 2,000 cal day
  • Protein
    17g
    24% of calories
  • Carbs
    42g
    61% of calories
  • Fat
    4.7g
    15% of calories
Portion
  • โœ“ Cholesterol free

At a glance

One serving of Submarine sandwich (Subway, Black Forest ham, white bread, lettuce, tomato) (6 inch sub, 184 g) has 278 calories, with 17 g of protein, 42 g of carbohydrates and 4.7 g of fat. Most of its energy comes from carbs (61% of calories). It is high in protein (34% DV), thiamine (58% DV) and riboflavin (b2) (34% DV). Keep an eye on sodium, which provides 32% of the daily value.

Per 100 g
151cal
medium energy density
Protein per 100 cal
6g
Net carbs
40g
carbs minus fiber
Fiber
2.4g
6.5 g sugar

High in

20%+ of the daily value

  • Protein34%
  • Thiamine58%
  • Riboflavin (B2)34%
  • Niacin48%
  • Vitamin B625%
  • Calcium31%

Good source of

10โ€“19% of the daily value

  • Potassium14%
  • Zinc15%

Watch

20%+ of the daily value

  • Sodium32%

Vitamins & minerals

Amounts for 6 inch sub (184 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A4 ฮผg
0%
Vitamin C2 mg
2%
Vitamin E1 mg
4%
Thiamine1 mg
58%
Riboflavin (B2)0.4 mg
34%
Niacin8 mg
48%
Vitamin B60.3 mg
25%
Vitamin B120.2 ฮผg
9%

Minerals

NutrientAmount% Daily Value
Calcium311 mg
31%
Iron3 mg
41%
Potassium675 mg
14%
Magnesium37 mg
9%
Phosphorus213 mg
30%
Zinc2 mg
15%
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 278 calories

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

  • 53min
    Walking (3.5 mph)
  • 33min
    Cycling (moderate)
  • 23min
    Running (6 mph)
  • 39min
    Swimming laps

Common questions

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

One serving of Submarine sandwich (Subway, Black Forest ham, white bread, lettuce, tomato) (6 inch sub) has 278 calories, which works out to 151 calories per 100 g. That is about 14% of a 2,000-calorie day.

Is Submarine sandwich (Subway, Black Forest ham, white bread, lettuce, tomato) high in protein?

It provides a solid 17 g of protein per serving (34% of the 50 g daily value), but protein supplies only 24% 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, Black Forest ham, 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 61% 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, Black Forest ham, white bread, lettuce, tomato)?

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

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

6.5 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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