SUBWAY, cold cut sub on white bread with lettuce and tomato nutrition: calories, carbs, GI, protein, fiber, fats
*all the values are displayed for the amount of 100 grams
Top nutrition facts for SUBWAY, cold cut sub on white bread with lettuce and tomato
| Calories ⓘ Calories for selected serving | 214 kcal |
| Glycemic load ⓘ Glycemic Load (GL) is a metric that measures both the quality (Glycemic Index) and quantity of carbohydrates in a specific serving of food to estimate its impact on blood sugar levels. It is calculated as: (GI × Carbs in grams) / 100. | 0 (low) |
| Net carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 19 g |
| 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) |
Maltose ⓘHigher in Maltose content than 95% of foods
Lactose ⓘHigher in Lactose content than 95% of foods
Fructose ⓘHigher in Fructose content than 95% of foods
Glucose ⓘHigher in Glucose content than 94% of foods
Starch ⓘHigher in Starch content than 94% of foods
SUBWAY, cold cut sub on white bread with lettuce and tomato calories (kcal)
| Calories for different serving sizes of sUBWAY, cold cut sub on white bread with lettuce and tomato | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 214 | |
| Calories in 6 inch sub | 419 | 196 g |
| Calories in 12 inch sub | 837 | 391 g |
Extra Nutrition facts for SUBWAY, cold cut sub on white bread with lettuce and tomato
| Protein per 100 calories ⓘ Shows how many grams of protein you get from 100 calories of this food, calculated as (protein in g ÷ calories) × 100. | 4.9 g |
| Calories per 10 g protein ⓘ Shows how many calories you need to eat from this food to get 10 g of protein, calculated as (calories ÷ protein in g) × 10. | 203 kcal |
| Weight per 100 calories ⓘ Shows how many grams of this food equal 100 kcal—higher grams mean a larger portion for the same calories. | 47 g |
| Unsaturated / Saturated Fat ratio ⓘ (monounsaturated + polyunsaturated) / saturated, ≥2 broadly recommended by major guidelines for heart health | 1.6 |
Mineral coverage chart
Mineral chart - relative view
Vitamin coverage chart
Vitamin A:
66µg of 900µg
7.3%
Vitamin E:
1.2mg of 15mg
8.2%
Vitamin D:
0µg of 20µg
0%
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%
Vitamin K:
0µg of 120µg
0%
Vitamin chart - relative view
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 SUBWAY, cold cut sub on white bread with lettuce and tomato
Sugar:
3.2 g
Fiber:
1.2 g
Other:
16 g
All nutrients for SUBWAY, cold cut sub on white bread with lettuce and tomato per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Vitamin A | 22µg | 2% | 25% | |
| Calories | 214kcal | 11% | 45% |
4.6 times more than Orange
|
| Protein per 100 calories | 4.9g | N/A | 46% | |
| Calories per 10 g protein | 203kcal | N/A | 51% | |
| Weight per 100 calories | 47g | N/A | 55% | |
| Protein | 11g | 25% | 44% |
3.7 times more than Broccoli
|
| Unsaturated / Saturated Fat ratio | 1.6 | N/A | 54% | |
| Fats | 10g | 15% | 34% |
3.3 times less than Cheese
|
| Vitamin C | 7.5mg | 8% | 18% |
7.1 times less than Lemon
|
| Net carbs | 19g | N/A | 33% |
2.8 times less than Chocolate
|
| Carbs | 20g | 7% | 35% |
1.4 times less than Rice
|
| Cholesterol | 27mg | 9% | 37% |
13.8 times less than Egg
|
| Magnesium | 20mg | 5% | 53% |
7 times less than Almonds
|
| Calcium | 171mg | 17% | 10% |
1.4 times more than Milk
|
| Potassium | 282mg | 8% | 37% |
1.9 times more than Cucumber
|
| Iron | 1.8mg | 23% | 40% |
1.4 times less than Beef broiled
|
| Sugar | 3.2g | N/A | 34% |
2.8 times less than Coca-Cola
|
| Fiber | 1.2g | 5% | 41% |
2 times less than Orange
|
| Copper | 0.08mg | 9% | 46% |
1.7 times less than Shiitake
|
| Zinc | 1.1mg | 10% | 45% |
6 times less than Beef broiled
|
| Starch | 16g | 6% | 6% |
Equal to Potato
|
| Phosphorus | 112mg | 16% | 55% |
1.6 times less than Chicken meat
|
| Sodium | 575mg | 25% | 16% |
1.2 times more than White bread
|
| Vitamin E | 0.41mg | 3% | 28% |
3.6 times less than Kiwi
|
| Manganese | 0.35mg | 15% | 19% | |
| Selenium | 20µg | 36% | 28% | |
| Vitamin B1 | 0.34mg | 29% | 18% |
1.3 times more than Pea raw
|
| Vitamin B2 | 0.27mg | 21% | 25% |
2.1 times more than Avocado
|
| Vitamin B3 | 4.3mg | 27% | 32% |
2.2 times less than Turkey meat
|
| Vitamin B5 | 0.56mg | 11% | 30% |
2 times less than Sunflower seeds
|
| Vitamin B6 | 0.2mg | 16% | 39% |
1.7 times more than Oats
|
| Vitamin B12 | 0.22µg | 9% | 45% |
3.2 times less than Pork
|
| Folate | 66µg | 17% | 17% |
1.1 times more than Brussels sprouts
|
| Trans fat | 0.12g | N/A | 19% |
125.1 times less than Margarine
|
| Saturated fat | 3.6g | 18% | 30% |
1.7 times less than Beef broiled
|
| Monounsaturated fat | 3.7g | N/A | 32% |
2.6 times less than Avocado
|
| Polyunsaturated fat | 1.9g | N/A | 25% |
24.5 times less than Walnut
|
| Tryptophan | 0.1mg | 0% | 37% |
3.1 times less than Chicken meat
|
| Threonine | 0.33mg | 0% | 36% |
2.2 times less than Beef broiled
|
| Isoleucine | 0.43mg | 0% | 35% |
2.1 times less than Salmon raw
|
| Leucine | 0.75mg | 0% | 36% |
3.2 times less than Tuna Bluefin
|
| Lysine | 0.49mg | 0% | 36% |
1.1 times more than Tofu
|
| Methionine | 0.21mg | 0% | 34% |
2.2 times more than Quinoa
|
| Phenylalanine | 0.43mg | 0% | 37% |
1.5 times less than Egg
|
| Valine | 0.5mg | 0% | 35% |
4 times less than Soybean raw
|
| Histidine | 0.3mg | 0% | 33% |
2.5 times less than Turkey meat
|
| Fructose | 1.4g | 2% | 5% |
4.2 times less than Apple
|
| Omega-3 - EPA | 0g | N/A | 20% |
690 times less than Salmon
|
| Omega-3 - DHA | 0g | N/A | 15% |
730 times less than Salmon
|
| Omega-3 - ALA | 0.1g | N/A | 8% |
87.9 times less than Canola oil
|
| Omega-3 - DPA | 0.01g | N/A | 17% |
34 times less than Salmon
|
| Omega-3 - Eicosatrienoic acid | 0g | N/A | 2% | |
| Omega-6 - Gamma-linoleic acid | 0g | N/A | 8% | |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.01g | N/A | 5% | |
| Omega-6 - Eicosadienoic acid | 0.05g | N/A | 2% | |
| Omega-6 - Linoleic acid | 1.7g | N/A | 6% |
7.4 times less than Almonds
|
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 214
% 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
0mcg
0
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
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.