1 serving (167 grams) contains 404 calories, 12.0 grams of protein, 20.0 grams of fat, and 44.0 grams of carbohydrates.
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Nutrition Information
Calories |
572.7 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 28.3 g | 36% | |
| Saturated Fat | 5.0 g | 25% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 255.1 mg | 85% | |
| Sodium | 1020.6 mg | 44% | |
| Total Carbohydrates | 62.4 g | 22% | |
| Dietary Fiber | 2.8 g | 10% | |
| Sugars | 7.1 g | ||
| protein | 17.0 g | 34% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 141.7 mg | 10% | |
| Iron | 4.3 mg | 23% | |
| Potassium | 212.6 mg | 4% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Subway egg mayo
The Subway Egg Mayo sandwich is a popular fast-food menu option inspired by a classic Western cuisine filling, combining creamy mayonnaise with chopped eggs on a choice of bread. Its nutritional profile primarily includes protein from the eggs and fats from the mayonnaise. One standard serving (6-inch sandwich) provides around 430-450 calories, depending on the bread and additional toppings. It contains approximately 18-20g of fat, 12g of protein, and 45-50g of carbohydrates. The sandwich also offers essential nutrients like vitamin B12, choline, and selenium from eggs. While not considered a low-calorie meal, it can be a moderate source of protein and fats for energy throughout the day.
Health Benefits
- Provides vitamin B12 (about 0.5-1.0 mcg per serving), crucial for red blood cell formation and nervous system health.
- Offers choline (~150-200 mg per serving), important for brain health and cell membrane structure.
- Contains selenium (~10-15 mcg per serving), an antioxidant mineral essential for immune function.
Dietary Considerations
Selection and Storage
Consume immediately after purchase to ensure freshness. Refrigerated leftovers should be consumed within 24 hours.
Common Questions About Subway egg mayo Nutrition
How many calories and how much protein does a Subway Egg Mayo sandwich have?
A 6-inch Subway Egg Mayo sandwich typically contains around 436 calories and provides approximately 17 grams of protein. It also has 24 grams of fat and 40 grams of carbohydrates, depending on the bread and toppings chosen.
Is Subway Egg Mayo suitable for a keto diet?
The Subway Egg Mayo sandwich is not keto-friendly due to its high carbohydrate content, especially from the bread, which contributes around 40 grams of carbs per serving. However, you can make it keto-compatible by opting for the salad version without bread, which significantly reduces the carb count.
Are there any health concerns with eating Subway Egg Mayo frequently?
Subway Egg Mayo is high in fat, with 24 grams per sandwich, and contains mayonnaise, which can contribute to higher cholesterol levels if consumed in excess. It also has 720 mg of sodium, which can contribute to exceeding daily sodium limits if eaten frequently, so portion control is recommended.
What is the recommended serving size for Subway Egg Mayo?
A 6-inch Subway Egg Mayo sandwich serves as an adequate portion for one meal, offering about 436 calories. If you're watching calorie intake, consider pairing half a sandwich with a light side like a salad or soup.
How does Subway Egg Mayo compare to other sandwich fillings in terms of nutrition?
Subway Egg Mayo is higher in fat compared to options like Turkey Breast or Veggie Delight sandwiches. However, it provides more protein than some vegetarian choices but fewer vitamins and fiber unless paired with additional vegetables.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
