Nutrition Facts
Serving size 100g
Amount per serving
Calories 143
% Daily Value *
Total Fat 2g %3
Saturated Fat 1g %2
Trans Fat 0g
Cholesterol 16mg %0
Sodium 348mg %23
Total Carbohydrate 20g %7
Dietary Fiber 1g %5
Total Sugars 3g
Protein 11g
Vitamin D ~IU %0
Calcium 153.0mg %11
Iron 1.9mg %10
Potassium 265mg %6
Phosphorus 131.0mg %13
* 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, SUBWAY CLUB sub on white bread with lettuce and tomato
Vitamin C 0.8mg %1
Vitamin E 0.2mg %2
Vitamin A 49.0IU %2
Vitamin B12 0.2µg %8
Vitamin B5 (Pantothenic acid) 0.4mg %9
Vitamin B6 0.2mg %17
Vitamin B2 (Riboflavin) 0.2mg %18
Vitamin B1 (Thiamin) 0.3mg %23
Vitamin B3 (Niacin) 4.5mg %28
Minerals in SUBWAY, SUBWAY CLUB sub on white bread with lettuce and tomato
Magnesium 22.0mg %5
Potassium 265.0mg %7
Zinc 1.2mg %8
Copper 0.1mg %9
Iron 1.9mg %11
Calcium 153.0mg %12
Manganese 0.3mg %12
Phosphorus 131.0mg %13
Sodium 348.0mg %23
Selenium 16.8µg %31
Amino Acids in SUBWAY, SUBWAY CLUB sub on white bread with lettuce and tomato
no information available
Fatty Acids in SUBWAY, SUBWAY CLUB sub on white bread with lettuce and tomato
EPA 0.00g %0
DHA 0.00g %1
DPA 0.00g %2
Omega-3 0.07g %5
ALA 0.07g %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, SUBWAY CLUB 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, Subway Club Sub On White Bread With Lettuce And Tomato has an incomplete source of protein.
| amino acid | mg/kg of BW | mg/g of protein |
|---|---|---|
| Met+Cys | 22 | 0 |
| Phe+Tyr | 30 | 0 |
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, SUBWAY CLUB sub on white bread with lettuce and tomato is 3.2 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, SUBWAY CLUB sub on white bread with lettuce and tomato is 1.5 which makes it a low energy density food.
How nutritious is this food?
Micronutrients in SUBWAY, SUBWAY CLUB 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, SUBWAY CLUB sub on white bread with lettuce and tomato is lacking.
meat
vegetables
Nutrient Density Score for SUBWAY, SUBWAY CLUB sub on white bread with lettuce and tomato is 22/100 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, SUBWAY CLUB sub on white bread with lettuce and tomato
| Nutrient Ratio | Value | Ideal Ratio |
|---|---|---|
| Omega6:Omega3 | 10.33 | <4 |
| Zinc:Copper | 14.57 | <12 |
| Potassium:Sodium | 0.76 | >2 |
| Caclcium:Magnesium | 6.95 | <2 |
| Iron:Copper | 23.46 | <15 |
| Calcium:Phosphorus | 1.17 | >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 58%
Satiety Boosters
If you are trying to lose weight we created a list of TOP similar foods that will keep your hunger at bay.
top foods
- Sorry, no foods in top 700.
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.
67% of insulinogenic calories