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 the source has no value; ≥ is a lower bound. The source 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 on BasalFit.

Calories: less than 41% of foods
Protein: more than 56% of foods
Total fat: less than 33% of foods
Carbohydrate: more than 70% of foods
Dietary fiber: more than 58% of foods
Total sugars: less than 38% of foods
Sodium: less than 12% of foods

All nutrients (54)

Amounts for 100 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	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

Fats and fatty acids (9)
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%

Minerals (10)
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%

Vitamins (11)
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%

Amino acids (17)
Nutrient	Portion	100 g
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

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.