SUBWAY, cold cut sub on white bread with lettuce and tomato

6 inch, sub (196 g): 419 kcal, 20.6 g protein, 40 g carbohydrate and 19.7 g fat.

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Nutrition Facts

Serving size6 inch, sub (196 g)

Amount per serving

Calories420

% Daily Value*

Total Fat 20g	25%
Saturated Fat 7g	35%
Trans Fat 0g
Cholesterol 55mg	18%
Sodium 1130mg	49%
Total Carbohydrate 40g	15%
Dietary Fiber 2g	8%
Total Sugars 6g
Includes Added Sugars ≤6g	≤12%
Protein 21g	41%
Vitamin D —
Calcium 340mg	25%
Iron 3.5mg	20%
Potassium 550mg	10%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Estimated values. — means USDA has no value; ≥ is a lower bound. USDA doesn't report added sugars here; they can't exceed total sugars, so ≤ is an upper bound. Source: USDA FoodData Central. Disclaimer.

What 6 inch, sub (196 g) gives you

High in Protein (41% DV), Calcium (26% DV), Iron (20% DV), Manganese (30% DV), Selenium (71% DV), Thiamin (B1) (56% DV), Riboflavin (B2) (40% DV), Niacin (B3) (53% DV), Pantothenic acid (B5) (22% DV), Vitamin B6 (23% DV), Folate (32% DV)

High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).

Where the calories come from

20% protein · 38% carbohydrate · 42% fat

Protein: 21 g 20%
Carbs: 40 g 38%
Fat: 20 g 42%

Compared with other foods

Per 100 g, against every food in USDA's data.

Calories: less than 43% of foods
Protein: more than 54% of foods
Total fat: less than 33% of foods
Carbohydrate: more than 69% of foods
Dietary fiber: more than 60% of foods
Total sugars: less than 39% of foods
Sodium: less than 14% of foods

All nutrients (54)

Amounts for 6 inch, sub (196 g) and per 100 g. % Daily Value is for the portion, where the FDA sets one.

Energy and macronutrients (7)
Nutrient	Portion	100 g	% DV
Calories	419 kcal	214 kcal
Protein	20.6 g	10.5 g	41%
Carbohydrate	40 g	20.4 g	15%
Dietary fiber	2.35 g	1.2 g	8%
Total sugars	6.23 g	3.18 g
Starch	30.7 g	15.7 g
Water	111 g	56.5 g

Fats and fatty acids (9)
Nutrient	Portion	100 g	% DV
Total fat	19.7 g	10 g	25%
Saturated fat	6.97 g	3.55 g	35%
Trans fat	0.233 g	0.119 g
Monounsaturated fat	7.28 g	3.72 g
Polyunsaturated fat	3.78 g	1.93 g
Omega-3 ALA	0.204 g	0.104 g
Omega-3 EPA	0.002 g	0.001 g
Omega-3 DHA	0.004 g	0.002 g
Cholesterol	52.9 mg	27 mg	18%

Minerals (10)
Nutrient	Portion	100 g	% DV
Calcium	335 mg	171 mg	26%
Iron	3.55 mg	1.81 mg	20%
Magnesium	39.2 mg	20 mg	9%
Phosphorus	220 mg	112 mg	18%
Potassium	553 mg	282 mg	12%
Sodium	1127 mg	575 mg	49%
Zinc	2.06 mg	1.05 mg	19%
Copper	0.165 mg	0.084 mg	18%
Manganese	0.694 mg	0.354 mg	30%
Selenium	39 mcg	19.9 mcg	71%

Vitamins (11)
Nutrient	Portion	100 g	% DV
Vitamin A	43.1 mcg	22 mcg	5%
Vitamin C	14.7 mg	7.5 mg	16%
Vitamin E	0.804 mg	0.41 mg	5%
Thiamin (B1)	0.672 mg	0.343 mg	56%
Riboflavin (B2)	0.523 mg	0.267 mg	40%
Niacin (B3)	8.47 mg	4.32 mg	53%
Pantothenic acid (B5)	1.09 mg	0.555 mg	22%
Vitamin B6	0.398 mg	0.203 mg	23%
Folate	129 mcg	66 mcg	32%
Vitamin B12	0.431 mcg	0.22 mcg	18%
Choline	64.5 mg	32.9 mg	12%

Amino acids (17)
Nutrient	Portion	100 g
Tryptophan	0.196 g	0.1 g
Threonine	0.649 g	0.331 g
Isoleucine	0.845 g	0.431 g
Leucine	1.47 g	0.752 g
Lysine	0.962 g	0.491 g
Methionine	0.412 g	0.21 g
Phenylalanine	0.845 g	0.431 g
Tyrosine	0.51 g	0.26 g
Valine	0.982 g	0.501 g
Arginine	0.982 g	0.501 g
Histidine	0.59 g	0.301 g
Alanine	0.943 g	0.481 g
Aspartic acid	1.45 g	0.741 g
Glutamic acid	4.81 g	2.46 g
Glycine	0.884 g	0.451 g
Proline	2 g	1.02 g
Serine	0.806 g	0.411 g

Similar foods

Sources

USDA FoodData Central record 170315(SR Legacy)
U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
Daily Values and high/low thresholds: FDA, 21 CFR 101.9, 101.54 and 101.62.