Subway meatball sub

Fast Food

Item Rating: 67/100

1 serving (300 grams) contains 480 calories, 20.0 grams of protein, 18.0 grams of fat, and 60.0 grams of carbohydrates.

Nutrition Information

1 cup (236.2g)

Calories		378.0
% Daily Value*
Total Fat		14.2 g	18%
	Saturated Fat	5.5 g	27%
	Polyunsaturated Fat	0 g
Cholesterol		31.5 mg	10%
Sodium		944.9 mg	41%
Total Carbohydrates		47.2 g	17%
	Dietary Fiber	3.9 g	13%
	Sugars	6.3 g
protein		15.7 g	31%
Vitamin D		0 mcg	0%
Calcium		157.5 mg	12%
Iron		2.4 mg	13%
Potassium		315.0 mg	6%

* 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

🍯 Low sugar

⚠️ Contains trans fat

Source of Calories

Fat: 127 cal (33.7%)

Protein: 62 cal (16.6%)

Carbs: 188 cal (49.8%)

About Subway meatball sub

The Subway Meatball Sub is a popular sandwich offering from the fast-food chain Subway, featuring meatballs in marinara sauce, typically served on freshly baked bread with optional cheese, vegetables, and condiments. Originating as an Italian-American-inspired dish, this sub combines hearty flavors and customizable toppings. A standard 6-inch Meatball Marinara Sub contains approximately 480 calories, 20g of protein, 18g of fat, and 59g of carbohydrates. It is a significant source of protein and iron due to the meatballs, but it also contains a moderate level of sodium and fat, primarily from the marinara sauce and cheese. Its nutritional profile varies considerably depending on additional toppings and bread choices.

Health Benefits

• Provides 20g of protein per 6-inch serving, essential for muscle repair and maintenance.
• Contains iron from the meatballs, supporting oxygen transport in the blood and reducing fatigue.
• Option to add vegetables like spinach and tomatoes boosts vitamin C and dietary fiber levels for improved immunity and digestion.

Dietary Considerations

Allergens: Contains wheat, eggs, milk, soy

Suitable for: High-protein diets

Not suitable for: Vegan, vegetarian, gluten-free, low-sodium diets

Selection and Storage

Common Questions About Subway meatball sub Nutrition

How many calories and how much protein does a Subway Meatball Sub have?

A 6-inch Subway Meatball Marinara Sub contains around 480 calories and 20 grams of protein. The exact numbers can vary based on bread choice and toppings, but it’s a moderate calorie option with a good source of protein.

Is a Subway Meatball Sub compatible with a keto or low-carb diet?

A standard Subway Meatball Sub is not keto or low-carb friendly because the regular 6-inch bread contains about 40-50 grams of carbohydrates. However, you can make it keto-friendly by opting for a no-bread version or choosing Subway's keto flatbread with extra cheese and low-carb toppings.

Are there any health benefits or concerns with eating a Subway Meatball Sub?

The Meatball Sub provides a good amount of protein but is high in sodium, with around 1,000 mg for a 6-inch serving, which is nearly half the recommended daily intake. It's a satisfying occasional treat but may not be ideal for those on low-sodium or heart-healthy diets.

What is the recommended portion size for a Subway Meatball Sub?

A 6-inch portion is the standard recommended serving size, providing a balanced amount of calories and protein for most people. The Footlong version doubles these values, so it might be best suited for those with higher calorie needs or larger appetites.

How does a Subway Meatball Sub compare to a Subway Turkey Sub?

The Meatball Sub is higher in calories and fat due to the meatballs and marinara sauce, while the Turkey Sub is lower in calories (around 280 for a 6-inch) and much leaner. For a lighter option with more lean protein, the Turkey Sub would be the better choice.

Data Sources & Scientific References