Calories in SUBWAY, SUBWAY CLUB sub on white bread with lettuce and tomato
Generic food Meals and Dishes
SUBWAY, SUBWAY CLUB sub on white bread with lettuce and tomato contains 146 kcal per 100 g. A typical serving of 6 inch sub (207 g) provides about 302 kcal.
Roughly 56% of its calories come from carbohydrates, with 29% from protein and 15% from fat (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 31% of the Daily Value for selenium, 28% of the Daily Value for Niacin (B3) and 23% of the Daily Value for Thiamin (B1).
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 | 146 kcal | |
| Total fat M | 2.4 g | 3% |
| Saturated fat C | 0.57 g | 3% |
| Trans fat C | 0.031 g | |
| Cholesterol M | 16 mg | 5% |
| Sodium M | 348 mg | 15% |
| Total carbohydrates C | 20.4 g | 7% |
| Dietary fiber M | 1.4 g | 5% |
| Total sugars M | 3.2 g | |
| Protein M | 10.7 g | 21% |
| Vitamin A ? | 2 µg | 0.2% |
| Vitamin C M | 0.8 mg | 0.9% |
| Vitamin E M | 0.24 mg | 2% |
| Thiamin (B1) M | 0.28 mg | 23% |
| Riboflavin (B2) M | 0.24 mg | 18% |
| Niacin (B3) M | 4.5 mg | 28% |
| Pantothenic acid (B5) M | 0.45 mg | 9% |
| Vitamin B6 M | 0.22 mg | 13% |
| Folate (B9) M | 65 µg | 16% |
| Vitamin B12 M | 0.2 µg | 8% |
| Calcium M | 153 mg | 12% |
| Iron M | 1.9 mg | 11% |
| Magnesium M | 22 mg | 5% |
| Phosphorus M | 131 mg | 10% |
| Potassium M | 265 mg | 6% |
| Zinc M | 1.2 mg | 11% |
| Copper M | 0.081 mg | 9% |
| Manganese M | 0.28 mg | 12% |
| Selenium M | 16.8 µg | 31% |
% 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 29%
- Carbohydrates 56%
- Fat 15%
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
- Protein10.7 gbelow the median for fast foods (median 12.1 g)
- Sugars3.2 gbelow the median for fast foods (median 3.4 g)
- Fat2.4 gin the lowest quarter of fast foods (median 12.1 g)
- Saturated fat0.57 gin the lowest quarter of fast foods (median 4 g)
- Sodium348 mgin the lowest quarter of fast foods (median 566 mg)
- Protein per 100 kcal7.3 gprotein density, useful for comparing foods with different calorie levels
- Water64.7 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.62 g |
|---|---|
| Polyunsaturated fat C | 0.84 g |
Sugars and starch (7)
| Starch M | 15.5 g |
|---|---|
| Sucrose M | 0 g |
| Glucose M | 1.3 g |
| Fructose M | 1.3 g |
| Lactose M | 0 g |
| Maltose M | 0.61 g |
| Galactose M | 0 g |
Individual fatty acids (47)
| EPA (omega-3, 20:5 n-3) M | 0.001 g |
|---|---|
| DHA (omega-3, 22:6 n-3) M | 0.001 g |
| ALA (omega-3, 18:3 n-3) M | 0.067 g |
| Linoleic acid (omega-6, 18:2) ? | 0.74 g |
| SFA 4:0 M | 0 g |
| SFA 6:0 M | 0 g |
| SFA 8:0 M | 0 g |
| SFA 10:0 M | 0 g |
| SFA 12:0 M | 0.001 g |
| SFA 14:0 M | 0.015 g |
| SFA 16:0 M | 0.38 g |
| SFA 18:0 M | 0.15 g |
| SFA 20:0 M | 0.005 g |
| MUFA 18:1 ? | 0.57 g |
| PUFA 18:3 ? | 0.069 g |
| PUFA 20:4 M | 0.014 g |
| SFA 22:0 M | 0.006 g |
| MUFA 14:1 M | 0.002 g |
| MUFA 16:1 ? | 0.03 g |
| PUFA 18:4 M | 0 g |
| MUFA 20:1 M | 0.009 g |
| MUFA 22:1 ? | 0.001 g |
| PUFA 22:5 n-3 (DPA) M | 0.003 g |
| SFA 15:0 M | 0.004 g |
| SFA 17:0 M | 0.007 g |
| SFA 24:0 M | 0.004 g |
| TFA 16:1 t M | 0.001 g |
| TFA 18:1 t M | 0.023 g |
| TFA 22:1 t M | 0 g |
| TFA 18:2 t not further defined M | 0.007 g |
| PUFA 18:2 CLAs M | 0.003 g |
| MUFA 24:1 c M | 0.001 g |
| PUFA 20:2 n-6 c,c M | 0.003 g |
| MUFA 16:1 c M | 0.03 g |
| MUFA 18:1 c M | 0.55 g |
| PUFA 18:2 n-6 c,c M | 0.73 g |
| MUFA 22:1 c M | 0.001 g |
| PUFA 18:3 n-6 c,c,c M | 0.002 g |
| MUFA 17:1 M | 0.005 g |
| PUFA 20:3 ? | 0.004 g |
| Fatty acids, total trans-monoenoic C | 0.024 g |
| Fatty acids, total trans-polyenoic C | 0.007 g |
| MUFA 15:1 M | 0 g |
| PUFA 20:3 n-3 M | 0 g |
| PUFA 20:3 n-6 M | 0.004 g |
| PUFA 18:3i M | 0 g |
| PUFA 22:4 M | 0.005 g |
Carotenoids (13)
| Beta-carotene M | 29 µg |
|---|---|
| Lycopene M | 149 µg |
| Lutein + zeaxanthin M | 56 µg |
| Retinol M | 0 µg |
| Carotene, alpha M | 0 µg |
| Cryptoxanthin, beta M | 0 µg |
| Tocopherol, beta M | 0.07 mg |
| Tocopherol, gamma M | 0.42 mg |
| Tocopherol, delta M | 0.12 mg |
| Tocotrienol, alpha M | 0 mg |
| Tocotrienol, beta M | 0.29 mg |
| Tocotrienol, gamma M | 0 mg |
| Tocotrienol, delta M | 0 mg |
Other components (4)
| Water M | 64.7 g |
|---|---|
| Ash M | 1.9 g |
| Energy C | 610 kJ |
| Vitamin A, IU ? | 49 IU |
Other forms of SUBWAY
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 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, cold cut sub on white bread with lettuce and tomato | 214 | 10.5 g | 20.4 g | 10 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, turkey, roast beef and ham on white bread with lettuce and tomato | 146 | 10.7 g | 20.4 g | 2.4 g |
| Fast foods, submarine sandwich, turkey breast on white bread with lettuce and tomato | 147 | 9.1 g | 22.4 g | 2.3 g |
| Fast foods, submarine sandwich, roast beef on white bread with lettuce and tomato | 156 | 12.2 g | 20.3 g | 2.7 g |
| Fast foods, submarine sandwich, ham on white bread with lettuce and tomato | 151 | 9.1 g | 22.9 g | 2.5 g |
| Stuffed shells, with chicken, with tomato sauce | 136 | 10.8 g | 16.3 g | 3.4 g |
| Lo mein, with beef | 129 | 9.7 g | 16.2 g | 2.8 g |
| Egg white sandwich | 166 | 9.4 g | 24.1 g | 3.6 g |
| Lo mein, with pork | 138 | 9.5 g | 16.2 g | 3.8 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 170307. 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.