SUBWAY, cold cut sub on white bread with lettuce and tomato
100 g: 214 kcal, 10.5 g protein, 20.4 g carbohydrate and 10 g fat.
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Nutrition Facts
Serving size100 g
Amount per serving
Calories210
% Daily Value*
| Total Fat 10g | 13% |
|---|---|
| Saturated Fat 3.5g | 18% |
| Trans Fat 0g | |
| Cholesterol 25mg | 9% |
| Sodium 580mg | 25% |
| Total Carbohydrate 20g | 7% |
| Dietary Fiber 1g | 4% |
| Total Sugars 3g | |
| Includes Added Sugars ≤3g | ≤6% |
| Protein 11g | 21% |
| Vitamin D — | |
| Calcium 170mg | 15% |
| Iron 1.8mg | 10% |
| Potassium 280mg | 6% |
* 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 100 g gives you
High in Protein (21% DV), Selenium (36% DV), Thiamin (B1) (29% DV), Riboflavin (B2) (21% DV), Niacin (B3) (27% 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
- 11 g 20%
- Carbs
- 20 g 38%
- Fat
- 10 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 100 g and per 100 g. % Daily Value is for the portion, where the FDA sets one.
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Calories | 214 kcal | 214 kcal | |
| Protein | 10.5 g | 10.5 g | 21% |
| Carbohydrate | 20.4 g | 20.4 g | 7% |
| Dietary fiber | 1.2 g | 1.2 g | 4% |
| Total sugars | 3.18 g | 3.18 g | |
| Starch | 15.7 g | 15.7 g | |
| Water | 56.5 g | 56.5 g |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Total fat | 10 g | 10 g | 13% |
| Saturated fat | 3.55 g | 3.55 g | 18% |
| Trans fat | 0.119 g | 0.119 g | |
| Monounsaturated fat | 3.72 g | 3.72 g | |
| Polyunsaturated fat | 1.93 g | 1.93 g | |
| Omega-3 ALA | 0.104 g | 0.104 g | |
| Omega-3 EPA | 0.001 g | 0.001 g | |
| Omega-3 DHA | 0.002 g | 0.002 g | |
| Cholesterol | 27 mg | 27 mg | 9% |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Calcium | 171 mg | 171 mg | 13% |
| Iron | 1.81 mg | 1.81 mg | 10% |
| Magnesium | 20 mg | 20 mg | 5% |
| Phosphorus | 112 mg | 112 mg | 9% |
| Potassium | 282 mg | 282 mg | 6% |
| Sodium | 575 mg | 575 mg | 25% |
| Zinc | 1.05 mg | 1.05 mg | 10% |
| Copper | 0.084 mg | 0.084 mg | 9% |
| Manganese | 0.354 mg | 0.354 mg | 15% |
| Selenium | 19.9 mcg | 19.9 mcg | 36% |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Vitamin A | 22 mcg | 22 mcg | 2% |
| Vitamin C | 7.5 mg | 7.5 mg | 8% |
| Vitamin E | 0.41 mg | 0.41 mg | 3% |
| Thiamin (B1) | 0.343 mg | 0.343 mg | 29% |
| Riboflavin (B2) | 0.267 mg | 0.267 mg | 21% |
| Niacin (B3) | 4.32 mg | 4.32 mg | 27% |
| Pantothenic acid (B5) | 0.555 mg | 0.555 mg | 11% |
| Vitamin B6 | 0.203 mg | 0.203 mg | 12% |
| Folate | 66 mcg | 66 mcg | 17% |
| Vitamin B12 | 0.22 mcg | 0.22 mcg | 9% |
| Choline | 32.9 mg | 32.9 mg | 6% |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.1 g | 0.1 g | |
| Threonine | 0.331 g | 0.331 g | |
| Isoleucine | 0.431 g | 0.431 g | |
| Leucine | 0.752 g | 0.752 g | |
| Lysine | 0.491 g | 0.491 g | |
| Methionine | 0.21 g | 0.21 g | |
| Phenylalanine | 0.431 g | 0.431 g | |
| Tyrosine | 0.26 g | 0.26 g | |
| Valine | 0.501 g | 0.501 g | |
| Arginine | 0.501 g | 0.501 g | |
| Histidine | 0.301 g | 0.301 g | |
| Alanine | 0.481 g | 0.481 g | |
| Aspartic acid | 0.741 g | 0.741 g | |
| Glutamic acid | 2.46 g | 2.46 g | |
| Glycine | 0.451 g | 0.451 g | |
| Proline | 1.02 g | 1.02 g | |
| Serine | 0.411 g | 0.411 g |
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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.