Calories in SUBWAY, cold cut sub on white bread with lettuce and tomato
Generic food Meals and Dishes
SUBWAY, cold cut sub on white bread with lettuce and tomato contains 214 kcal per 100 g. A typical serving of 6 inch sub (196 g) provides about 419 kcal.
Roughly 42% of its calories come from fat, with 38% from carbohydrates and 20% from protein (estimated with general energy factors).
That is less energy than the typical item in fast foods on FoodFactly, where the median is 263 kcal per 100 g across 312 foods.
100 g provides 36% of the Daily Value for selenium, 29% of the Daily Value for Thiamin (B1) and 27% of the Daily Value for Niacin (B3).
The data comes from USDA FoodData Central: SR Legacy, where most core values were measured by laboratory analysis.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 214 kcal | |
| Total fat M | 10 g | 13% |
| Saturated fat C | 3.6 g | 18% |
| Trans fat C | 0.12 g | |
| Cholesterol M | 27 mg | 9% |
| Sodium M | 575 mg | 25% |
| Total carbohydrates C | 20.4 g | 7% |
| Dietary fiber M | 1.2 g | 4% |
| Total sugars M | 3.2 g | |
| Protein M | 10.5 g | 21% |
| Vitamin A ? | 22 µg | 2% |
| Vitamin C M | 7.5 mg | 8% |
| Vitamin E M | 0.41 mg | 3% |
| Thiamin (B1) M | 0.34 mg | 29% |
| Riboflavin (B2) M | 0.27 mg | 21% |
| Niacin (B3) M | 4.3 mg | 27% |
| Pantothenic acid (B5) M | 0.56 mg | 11% |
| Vitamin B6 M | 0.2 mg | 12% |
| Folate (B9) M | 66 µg | 17% |
| Vitamin B12 M | 0.22 µg | 9% |
| Choline ? | 32.9 mg | 6% |
| Calcium M | 171 mg | 13% |
| Iron M | 1.8 mg | 10% |
| Magnesium M | 20 mg | 5% |
| Phosphorus M | 112 mg | 9% |
| Potassium M | 282 mg | 6% |
| Zinc M | 1.1 mg | 10% |
| Copper M | 0.084 mg | 9% |
| Manganese M | 0.35 mg | 15% |
| Selenium M | 19.9 µg | 36% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 20%
- Carbohydrates 38%
- Fat 42%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein10.5 gbelow the median for fast foods (median 12.1 g)
- Fiber1.2 gbelow the median for fast foods (median 1.4 g)
- Sugars3.2 gbelow the median for fast foods (median 3.4 g)
- Fat10 gbelow the median for fast foods (median 12.1 g)
- Saturated fat3.6 gbelow the median for fast foods (median 4 g)
- Sodium575 mgabove the median for fast foods (median 566 mg)
- Protein per 100 kcal4.9 gprotein density, useful for comparing foods with different calorie levels
- Water56.5 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 3.7 g |
|---|---|
| Polyunsaturated fat C | 1.9 g |
Sugars and starch (7)
| Starch M | 15.7 g |
|---|---|
| Sucrose M | 0 g |
| Glucose M | 1.2 g |
| Fructose M | 1.4 g |
| Lactose M | 0.08 g |
| Maltose M | 0.47 g |
| Galactose M | 0 g |
Amino acids (18)
| Tryptophan M | 0.1 g |
|---|---|
| Threonine M | 0.33 g |
| Isoleucine M | 0.43 g |
| Leucine M | 0.75 g |
| Lysine M | 0.49 g |
| Methionine M | 0.21 g |
| Phenylalanine M | 0.43 g |
| Tyrosine M | 0.26 g |
| Valine M | 0.5 g |
| Arginine M | 0.5 g |
| Histidine M | 0.3 g |
| Alanine M | 0.48 g |
| Aspartic acid M | 0.74 g |
| Glutamic acid M | 2.5 g |
| Glycine M | 0.45 g |
| Proline M | 1 g |
| Serine M | 0.41 g |
| Hydroxyproline M | 0.07 g |
Individual fatty acids (47)
| EPA (omega-3, 20:5 n-3) M | 0.001 g |
|---|---|
| DHA (omega-3, 22:6 n-3) M | 0.002 g |
| ALA (omega-3, 18:3 n-3) M | 0.1 g |
| Linoleic acid (omega-6, 18:2) ? | 1.7 g |
| SFA 4:0 M | 0.013 g |
| SFA 6:0 M | 0.009 g |
| SFA 8:0 M | 0.006 g |
| SFA 10:0 M | 0.024 g |
| SFA 12:0 M | 0.023 g |
| SFA 14:0 M | 0.18 g |
| SFA 16:0 M | 2.1 g |
| SFA 18:0 M | 1.1 g |
| SFA 20:0 M | 0.017 g |
| MUFA 18:1 ? | 3.4 g |
| PUFA 18:3 ? | 0.11 g |
| PUFA 20:4 M | 0.036 g |
| SFA 22:0 M | 0.008 g |
| MUFA 14:1 M | 0.017 g |
| MUFA 16:1 ? | 0.19 g |
| PUFA 18:4 M | 0 g |
| MUFA 20:1 M | 0.066 g |
| MUFA 22:1 ? | 0.008 g |
| PUFA 22:5 n-3 (DPA) M | 0.005 g |
| SFA 15:0 M | 0.016 g |
| SFA 17:0 M | 0.041 g |
| SFA 24:0 M | 0.004 g |
| TFA 16:1 t M | 0.008 g |
| TFA 18:1 t M | 0.093 g |
| TFA 22:1 t M | 0 g |
| TFA 18:2 t not further defined M | 0.018 g |
| PUFA 18:2 CLAs M | 0.014 g |
| MUFA 24:1 c M | 0 g |
| PUFA 20:2 n-6 c,c M | 0.048 g |
| MUFA 16:1 c M | 0.18 g |
| MUFA 18:1 c M | 3.3 g |
| PUFA 18:2 n-6 c,c M | 1.7 g |
| MUFA 22:1 c M | 0.008 g |
| PUFA 18:3 n-6 c,c,c M | 0.003 g |
| MUFA 17:1 M | 0.026 g |
| PUFA 20:3 ? | 0.017 g |
| Fatty acids, total trans-monoenoic C | 0.1 g |
| Fatty acids, total trans-polyenoic C | 0.018 g |
| MUFA 15:1 M | 0 g |
| PUFA 20:3 n-3 M | 0.004 g |
| PUFA 20:3 n-6 M | 0.013 g |
| PUFA 18:3i M | 0 g |
| PUFA 22:4 M | 0.013 g |
Carotenoids (13)
| Beta-carotene M | 61 µg |
|---|---|
| Lycopene M | 275 µg |
| Lutein + zeaxanthin M | 115 µg |
| Retinol M | 16 µg |
| Carotene, alpha M | 2 µg |
| Cryptoxanthin, beta M | 18 µg |
| Tocopherol, beta M | 0.06 mg |
| Tocopherol, gamma M | 0.37 mg |
| Tocopherol, delta M | 0.1 mg |
| Tocotrienol, alpha M | 0.04 mg |
| Tocotrienol, beta M | 0.24 mg |
| Tocotrienol, gamma M | 0 mg |
| Tocotrienol, delta M | 0 mg |
Other components (5)
| Water M | 56.5 g |
|---|---|
| Ash M | 2.5 g |
| Energy C | 896 kJ |
| Vitamin A, IU ? | 170 IU |
| Betaine M | 17.9 mg |
Other forms of SUBWAY
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| SUBWAY, SUBWAY CLUB sub on white bread with lettuce and tomato | 146 | 10.7 g | 20.4 g | 2.4 g |
| SUBWAY, steak & cheese sub on white bread with American cheese, lettuce and tomato | 183 | 12.3 g | 21.5 g | 5.3 g |
| SUBWAY, B.L.T. sub on white bread with bacon, lettuce and tomato | 205 | 10.1 g | 26.7 g | 6.4 g |
| SUBWAY, oven roasted chicken sub on white bread with lettuce and tomato Cooked | 157 | 10.8 g | 21.4 g | 3.2 g |
| SUBWAY, tuna sub on white bread with lettuce and tomato | 221 | 12.3 g | 16 g | 12 g |
| SUBWAY, sweet onion chicken teriyaki sub on white bread with lettuce, tomato and sweet onion sauce | 155 | 10.9 g | 22.5 g | 2.4 g |
| SUBWAY, meatball marinara sub on white bread (no toppings) | 219 | 9.8 g | 26 g | 8.5 g |
| SUBWAY, turkey breast sub on white bread with lettuce and tomato | 147 | 9.1 g | 22.4 g | 2.3 g |
| SUBWAY, black forest ham sub on white bread with lettuce and tomato | 151 | 9.1 g | 22.9 g | 2.5 g |
| SUBWAY, roast beef sub on white bread with lettuce and tomato | 155 | 12.2 g | 20.3 g | 2.7 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato | 213 | 10.5 g | 20.4 g | 10 g |
| Whopper Jr (Burger King) | 216 | 10.7 g | 21.1 g | 9.6 g |
| Fajita, chicken | 206 | 11.3 g | 18 g | 9.8 g |
| Fajita, NFS | 219 | 11.7 g | 18 g | 11 g |
| Tuna salad sandwich on white | 218 | 9.9 g | 18.3 g | 11.8 g |
| Egg sandwich on English muffin | 230 | 11.7 g | 20.6 g | 11.2 g |
| Egg sandwich on English muffin, with ham | 222 | 12.2 g | 19.3 g | 10.7 g |
| Chili hot dog sandwich, on white bun | 223 | 9.9 g | 18.8 g | 12 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in SUBWAY?
100 g of SUBWAY has 214 kcal. 6 inch sub (196 g): about 419 kcal. 12 inch sub (391 g): about 837 kcal.
Is SUBWAY high in protein?
SUBWAY contains 10.5 g of protein per 100 g (21% of the 50 g Daily Value), or 20.6 g in 6 inch sub (196 g). About 20% of its calories come from protein. Compared with other fast foods, that is below the median (median 12.1 g).
How many carbs are in SUBWAY?
SUBWAY has 20.4 g of total carbohydrates per 100 g, including 1.2 g of fiber and 3.2 g of sugars.
How much fat is in SUBWAY?
SUBWAY contains 10 g of fat per 100 g, of which 3.6 g is saturated (18% of the Daily Value).
What vitamins and minerals does SUBWAY contain?
Per 100 g, the most notable amounts relative to the Daily Value are selenium (36% DV), Thiamin (B1) (29% DV), Niacin (B3) (27% DV), Riboflavin (B2) (21% DV) and Folate (B9) (17% DV). The full list is in the vitamins and minerals table above.
How much sodium is in SUBWAY?
100 g contains 575 mg of sodium, 25% of the 2,300 mg Daily Value.
Does subway have the same nutrition not specified and cooked?
No. Per 100 g, SUBWAY, cold cut sub on white bread with lettuce and tomato has 214 kcal, while SUBWAY, oven roasted chicken sub on white bread with lettuce and tomato has 157 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 170315. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.