Nutrition Facts
Serving size 100g
Amount per serving
Calories 153
% Daily Value *
Total Fat 3g %4
Saturated Fat 1g %4
Trans Fat 0g
Cholesterol 18mg %0
Sodium 329mg %21
Total Carbohydrate 20g %7
Dietary Fiber 1g %2
Total Sugars 3g
Protein 12g
Vitamin D ~IU %0
Calcium 164.0mg %12
Iron 2.1mg %11
Potassium 188mg %4
Phosphorus 118.0mg %11
* 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.
Vitamins in SUBWAY, roast beef sub on white bread with lettuce and tomato
Vitamin C 0.0mg %0
Vitamin E 0.3mg %2
Vitamin A 77.0IU %3
Vitamin B5 (Pantothenic acid) 0.4mg %8
Vitamin B12 0.4µg %18
Vitamin B1 (Thiamin) 0.2mg %19
Vitamin B2 (Riboflavin) 0.3mg %20
Vitamin B6 0.3mg %21
Vitamin B3 (Niacin) 4.2mg %26
Minerals in SUBWAY, roast beef sub on white bread with lettuce and tomato
Magnesium 20.0mg %5
Potassium 188.0mg %5
Copper 0.1mg %9
Zinc 1.5mg %11
Manganese 0.3mg %12
Iron 2.1mg %12
Phosphorus 118.0mg %12
Calcium 164.0mg %13
Sodium 329.0mg %22
Selenium 17.0µg %31
Amino Acids in SUBWAY, roast beef sub on white bread with lettuce and tomato
Lysine 0.7g %31
Valine 0.6g %32
Leucine 1.0g %33
Methionine 0.3g %34
Tyrosine 0.3g %35
Isoleucine 0.6g %37
Threonine 0.4g %37
Tryptophan 0.1g %48
Histidine 0.4g %51
Phenylalanine 0.5g %56
Fatty Acids in SUBWAY, roast beef sub on white bread with lettuce and tomato
DHA 0.00g %1
EPA 0.00g %1
DPA 0.01g %4
Omega-3 0.07g %5
ALA 0.06g %6
"~" is missing data | Data Source
Macronutrients ratio
Carbohydrate Quality Score
Carbohydrates are made up of three components: fiber, starch, and sugar. Our score is based on Harvard research and our data analysis.
The Carbohydrate Quality Score of SUBWAY, roast beef sub on white bread with lettuce and tomato is 5.0/100 which makes it a good quality carbohydrate food.
Protein Completeness
A protein is called complete when, proportionally to its overall amino-acid content, it has enough of each essential amino acids.
Subway, Roast Beef Sub On White Bread With Lettuce And Tomato has a complete source of protein.
| amino acid | mg/kg of BW | mg/g of protein |
|---|---|---|
| Lysine | 45 | 58 |
| Valine | 39 | 51 |
| Leucine | 59 | 79 |
| Isoleucine | 30 | 46 |
| Threonine | 23 | 35 |
| Tryptophan | 6 | 12 |
| Histidine | 15 | 32 |
| Met+Cys | 22 | 22 |
| Phe+Tyr | 30 | 71 |
Protein Energy Ratio
Improving the protein energy ratio of your diet can be an effective strategy of increasing your diet quality an may potentially lead to weight loss.
The protein energy ratio in SUBWAY, roast beef sub on white bread with lettuce and tomato is 3.1 which makes it a medium P:E food.
Energy density (ED)
Lowering the energy density of your food can be an effective strategy for the prevention and treatment of obesity without focusing on calorie intake.
The energy density of SUBWAY, roast beef sub on white bread with lettuce and tomato is 1.6 which makes it a medium energy density food.
How nutritious is this food?
Micronutrients in SUBWAY, roast beef sub on white bread with lettuce and tomato as % of Recommended Daily Intake per serving.
Complementary Nutrient Boosters
Here are the top ten popular foods that provide more of the nutrients that SUBWAY, roast beef sub on white bread with lettuce and tomato is lacking.
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Nutrient Density Score for SUBWAY, roast beef sub on white bread with lettuce and tomato is 21/100 low).
The Nutrient Density Score tells you how much of the essential minerals, vitamins, amino acids and fatty acids you get per calorie. It helps you get the nutrients you need without consuming excess energy.
nutrient density score
Micronutrient Ratios
Advising the ratios of micronutrients in a complete diet maybe more informative than each single nutrient on its own. The table below shows major micronutrient ratios for SUBWAY, roast beef sub on white bread with lettuce and tomato
| Nutrient Ratio | Value | Ideal Ratio |
|---|---|---|
| Omega6:Omega3 | 8.34 | <4 |
| Zinc:Copper | 18.52 | <12 |
| Potassium:Sodium | 0.57 | >2 |
| Caclcium:Magnesium | 8.20 | <2 |
| Iron:Copper | 25.93 | <15 |
| Calcium:Phosphorus | 1.39 | >1.3 |
Satiety Score
Satiety Score is a mathematical prediction of satiety based on macronutrients and micronutrients analysis of 650,000+ days of food logs.
satiety 56%
Satiety Boosters
If you are trying to lose weight we created a list of TOP similar foods that will keep your hunger at bay.
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This food is insulinogenic with high insulin load.
Our insulinogenic formula determines the degree that food will raise your insulin levels in the short term.
74% of insulinogenic calories