Submarine sandwich nutrition: calories, carbs, GI, protein, fiber, fats
Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato
*all the values are displayed for the amount of 100 grams
Important nutritional characteristics for Submarine sandwich
| Calories ⓘ Calories for selected serving | 213 kcal |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 19 grams |
| Default serving size ⓘ Serving sizes are mostly taken from FDA's Reference Amounts Customarily Consumed (RACCs) | 6 inch sub (196 grams) |
| Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. | 0.6 (acidic) |
Calcium ⓘHigher in Calcium content than 87% of foods
Sodium ⓘHigher in Sodium content than 83% of foods
Vitamin B1 ⓘHigher in Vitamin B1 content than 76% of foods
Vitamin C ⓘHigher in Vitamin C content than 73% of foods
Folic acid (B9) ⓘHigher in Folic acid (B9) content than 71% of foods
Submarine sandwich calories (kcal)
| Serving Size | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 213 | |
| Calories in 6 inch sub | 417 | 196 g |
| Calories in 12 inch sub | 833 | 391 g |
Mineral coverage chart
Mineral chart - relative view
Vitamin coverage chart
Vitamin A:
510IU of 5,000IU
10%
Vitamin E:
1.2mg of 15mg
8.2%
Vitamin D:
0.6µg of 10µg
6%
Vitamin C:
23mg of 90mg
25%
Vitamin B1:
1mg of 1mg
86%
Vitamin B2:
0.8mg of 1mg
62%
Vitamin B3:
13mg of 16mg
81%
Vitamin B5:
1.7mg of 5mg
33%
Vitamin B6:
0.61mg of 1mg
47%
Folate:
198µg of 400µg
50%
Vitamin B12:
0.66µg of 2µg
28%
Choline:
87mg of 550mg
16%
Vitamin K:
14µg of 120µg
11%
Vitamin chart - relative view
Vitamin D
0.2 µg
TOP 53%
Macronutrients chart
Protein:
Daily Value: 21%
10.5 g of 50 g
10.5 g (21% of DV )
Fats:
Daily Value: 15%
10 g of 65 g
10 g (15% of DV )
Carbs:
Daily Value: 7%
20.4 g of 300 g
20.4 g (7% of DV )
Water:
Daily Value: 3%
56.5 g of 2,000 g
56.5 g (3% of DV )
Other:
2.5 g
2.5 g
Protein quality breakdown
Tryptophan:
300mg of 280mg
107%
Threonine:
993mg of 1,050mg
95%
Isoleucine:
1293mg of 1,400mg
92%
Leucine:
2256mg of 2,730mg
83%
Lysine:
1473mg of 2,100mg
70%
Methionine:
630mg of 1,050mg
60%
Phenylalanine:
1293mg of 1,750mg
74%
Valine:
1503mg of 1,820mg
83%
Histidine:
903mg of 700mg
129%
Fat type information
Saturated Fat:
3.6 g
Monounsaturated Fat:
3.7 g
Polyunsaturated fat:
1.9 g
Carbohydrate type breakdown
Starch:
16 g
Sucrose:
0 g
Glucose:
1.2 g
Fructose:
1.4 g
Lactose:
0.08 g
Maltose:
0.47 g
Galactose:
0 g
Fiber content ratio for Submarine sandwich
Sugar:
3.2 g
Fiber:
1.2 g
Other:
16 g
All nutrients for Submarine sandwich per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 213kcal | 11% | 45% |
4.5 times more than Orange
|
| Protein | 11g | 25% | 43% |
3.7 times more than Broccoli
|
| Fats | 10g | 15% | 34% |
3.3 times less than Cheese
|
| Vitamin C | 7.5mg | 8% | 27% |
7.1 times less than Lemon
|
| Net carbs | 19g | N/A | 33% |
2.8 times less than Chocolate
|
| Carbs | 20g | 7% | 34% |
1.4 times less than Rice
|
| Cholesterol | 27mg | 9% | 41% |
13.8 times less than Egg
|
| Vitamin D | 0.2µg | 2% | 53% |
11 times less than Egg
|
| Magnesium | 20mg | 5% | 61% |
7 times less than Almonds
|
| Calcium | 171mg | 17% | 13% |
1.4 times more than Milk
|
| Potassium | 282mg | 8% | 41% |
1.9 times more than Cucumber
|
| Iron | 1.8mg | 23% | 41% |
1.4 times less than Beef broiled
|
| Sugar | 3.2g | N/A | 54% |
2.8 times less than Coca-Cola
|
| Fiber | 1.2g | 5% | 47% |
2 times less than Orange
|
| Copper | 0.08mg | 9% | 60% |
1.7 times less than Shiitake
|
| Zinc | 1.1mg | 10% | 52% |
6 times less than Beef broiled
|
| Starch | 16g | 6% | 92% |
Equal to Potato
|
| Phosphorus | 112mg | 16% | 61% |
1.6 times less than Chicken meat
|
| Sodium | 575mg | 25% | 17% |
1.2 times more than White Bread
|
| Vitamin A | 22µg | 2% | 42% | |
| Vitamin E | 0.41mg | 3% | 61% |
3.6 times less than Kiwi
|
| Selenium | 20µg | 36% | 47% | |
| Manganese | 0.35mg | 15% | 42% | |
| Vitamin B1 | 0.34mg | 29% | 24% |
1.3 times more than Pea raw
|
| Vitamin B2 | 0.27mg | 21% | 31% |
2.1 times more than Avocado
|
| Vitamin B3 | 4.3mg | 27% | 38% |
2.2 times less than Turkey meat
|
| Vitamin B5 | 0.56mg | 11% | 55% |
2 times less than Sunflower seeds
|
| Vitamin B6 | 0.2mg | 16% | 48% |
1.7 times more than Oat
|
| Vitamin B12 | 0.22µg | 9% | 58% |
3.2 times less than Pork
|
| Vitamin K | 4.5µg | 4% | 57% |
22.6 times less than Broccoli
|
| Trans Fat | 0.12g | N/A | 61% |
125.1 times less than Margarine
|
| Folate | 66µg | 17% | 30% |
1.1 times more than Brussels sprouts
|
| Choline | 29mg | 5% | 71% | |
| Saturated Fat | 3.6g | 18% | 33% |
1.7 times less than Beef broiled
|
| Monounsaturated Fat | 3.7g | N/A | 39% |
2.6 times less than Avocado
|
| Polyunsaturated fat | 1.9g | N/A | 32% |
24.5 times less than Walnut
|
| Tryptophan | 0.1mg | 0% | 79% |
3.1 times less than Chicken meat
|
| Threonine | 0.33mg | 0% | 77% |
2.2 times less than Beef broiled
|
| Isoleucine | 0.43mg | 0% | 76% |
2.1 times less than Salmon raw
|
| Leucine | 0.75mg | 0% | 77% |
3.2 times less than Tuna Bluefin
|
| Lysine | 0.49mg | 0% | 77% |
1.1 times more than Tofu
|
| Methionine | 0.21mg | 0% | 75% |
2.2 times more than Quinoa
|
| Phenylalanine | 0.43mg | 0% | 78% |
1.5 times less than Egg
|
| Valine | 0.5mg | 0% | 76% |
4 times less than Soybean raw
|
| Histidine | 0.3mg | 0% | 74% |
2.5 times less than Turkey meat
|
| Fructose | 1.4g | 2% | 85% |
4.2 times less than Apple
|
| Omega-3 - EPA | 0g | N/A | 51% |
690 times less than Salmon
|
| Omega-3 - DHA | 0g | N/A | 47% |
730 times less than Salmon
|
| Omega-3 - ALA | 0.1g | N/A | 85% |
87.9 times less than Canola oil
|
| Omega-3 - DPA | 0.01g | N/A | 49% |
34 times less than Salmon
|
| Omega-3 - Eicosatrienoic acid | 0g | N/A | 90% | |
| Omega-6 - Gamma-linoleic acid | 0g | N/A | 89% | |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.01g | N/A | 90% | |
| Omega-6 - Eicosadienoic acid | 0.05g | N/A | 73% | |
| Omega-6 - Linoleic acid | 1.7g | N/A | 85% |
7.4 times less than Almonds
|
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 213
% Daily Value*
15%
Total Fat
10g
16%
Saturated Fat 3.6g
0
Trans Fat
0g
9%
Cholesterol 27mg
25%
Sodium 575mg
6.8%
Total Carbohydrate
20g
4.8%
Dietary Fiber
1.2g
Total Sugars 0g
Includes ? g Added Sugars
Protein
11g
Vitamin D
7mcg
1.2%
Calcium
171mg
17%
Iron
1.8mg
23%
Potassium
282mg
8.3%
*
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.
Health checks
ⓘ
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
Low in Cholesterol
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans Fats
ⓘ
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Saturated Fats
ⓘ
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source
Low in Sugars
Submarine sandwich nutrition infographic
Infographic link
References
All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.