SUBWAY (cold cut sub on white bread with lettuce and tomato) nutrition facts

100 grams of subway, cold cut sub on white bread with lettuce and tomato contain 214 calories, 11 g of protein, 20 g of carbohydrates and 10 g of fat. It is an excellent source of selenium (36% DV), thiamin (B1) (29% DV), niacin (B3) (27% DV) and protein (21% DV).

Nutrition Facts
Calories214
% Daily Value*
Total fat 10 g13%
Saturated fat 3.55 g18%
Trans fat 0.12 g
Cholesterol 27 mg9%
Sodium 575 mg25%
Total carbohydrate 20.4 g7%
Dietary fiber 1.2 g4%
Total sugars 3.18 g
Protein 10.5 g21%
Calcium 171 mg13%
Iron 1.81 mg10%
Potassium 282 mg6%

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Calorie breakdown

Protein 20%Carbs 38%Fat 42%
214calories
10.5 gprotein
20.4 gcarbs
10 gfat

Values shown for 100 g.

Rich in

  • Selenium36%
  • Thiamin (B1)29%
  • Niacin (B3)27%
  • Protein21%
  • Riboflavin (B2)21%
  • Manganese15%

% Daily Value per 100 g

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Full nutrient profile

Amounts per 100 g. Change the serving size in the label above.

Vitamins

NutrientAmount% DV
Vitamin A22 µg2%
Vitamin C7.5 mg8%
Vitamin E0.41 mg3%
Thiamin (B1)0.34 mg29%
Riboflavin (B2)0.27 mg21%
Niacin (B3)4.32 mg27%
Pantothenic acid (B5)0.56 mg11%
Vitamin B60.2 mg12%
Vitamin B120.22 µg9%
Choline32.9 mg6%

Minerals

NutrientAmount% DV
Calcium171 mg13%
Iron1.81 mg10%
Potassium282 mg6%
Magnesium20 mg5%
Phosphorus112 mg9%
Zinc1.05 mg10%
Copper0.08 mg9%
Manganese0.35 mg15%
Selenium19.9 µg36%

Fats

NutrientAmount% DV
Saturated fat3.55 g18%
Trans fat0.12 g-
Monounsaturated fat3.72 g-
Polyunsaturated fat1.93 g-

Other

NutrientAmount% DV
Water56.5 g-

How it compares to other fast foods

Per 100 gSUBWAY (cold cut sub on white bread with lettuce and tomato)Category averageDifference
Calories214253-15%
Protein10.5 g12.4 g-15%
Total carbohydrate20.4 g23.1 g-12%
Total fat10 g12.4 g-19%
Dietary fiber1.2 g1.63 g-26%
Total sugars3.18 g4.24 g-25%
Sodium575 mg544 mg+6%

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Source: USDA FoodData Central, SR Legacy, FDC ID 170315. Daily Values are based on FDA reference amounts for a 2,000 calorie diet. Nutrient content can vary by variety, growing conditions and preparation.