1 serving (250 grams) contains 400 calories, 20.0 grams of protein, 10.0 grams of fat, and 50.0 grams of carbohydrates.
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Nutrition Information
Calories |
377.4 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.4 g | 12% | |
| Saturated Fat | 2.8 g | 14% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 28.3 mg | 9% | |
| Sodium | 754.7 mg | 32% | |
| Total Carbohydrates | 47.2 g | 17% | |
| Dietary Fiber | 2.8 g | 10% | |
| Sugars | 4.7 g | ||
| protein | 18.9 g | 37% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 141.5 mg | 10% | |
| Iron | 1.9 mg | 10% | |
| Potassium | 283.0 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
Source of Calories
About Subway
Subway sandwiches are a popular fast-food offering originating in the United States, known for their customizable options. They are typically based on a bread foundation filled with proteins, vegetables, sauces, and cheese. Nutritionally, ingredients vary depending on selections, but a typical 6-inch sandwich provides balanced macronutrients, offering moderate protein (8g), carbohydrates (20g), and fats (4g) per serving. It contains essential minerals like calcium (60mg) and iron (0.8mg) with small amounts of vitamin C (2mg), making it a versatile choice for quick meals. Subway options cater to various dietary preferences, providing fresh vegetable toppings and lean proteins to maintain health-focused eating while dining out.
Health Benefits
- Provides adequate protein (8g per serving), essential for muscle repair and maintenance.
- Supplies calcium (60mg per serving), supporting healthy bones and teeth.
- Contains iron (0.8mg per serving), which is vital for oxygen transportation in the blood.
Dietary Considerations
Selection and Storage
Consume immediately for the best quality. If storing, keep refrigerated and consume within 24 hours for freshness.
Common Questions About Subway Nutrition
Is Subway bread high in protein?
Subway bread typically contains around 8 grams of protein per serving, depending on the type. While this makes it a moderate source of protein, most of the protein in a Subway sandwich will come from the meat or plant-based fillings rather than the bread itself.
Can I eat Subway bread on a keto diet?
Subway bread is not suitable for a keto diet due to its high carbohydrate content, ranging around 20 grams per serving. Keto-friendly alternatives include ordering your sandwich as a salad or skipping the bread.
Are there health concerns with eating Subway regularly?
Eating Subway regularly can be healthy if you choose whole-grain bread and balance your fillings with lean proteins and fresh vegetables. However, some menu items can be high in sodium (320 mg per serving for bread alone) and added sugars, which may be a concern for individuals monitoring their cardiovascular health or blood sugar.
What is the recommended portion size for Subway bread?
A typical serving of Subway bread is one 6-inch roll, which contains approximately 160 calories. If you're looking to reduce calorie or carb intake, consider sharing a sandwich or opting for smaller sizes.
How does Subway bread compare to whole-grain bread from other brands?
Compared to standard whole-grain bread, Subway’s bread contains similar protein and calorie content but often has higher sodium (320 mg per serving). It may also have less fiber, at 1.2 grams per serving, which can impact its overall nutritional value.
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.
- Dietary Guidelines for Americans, 2020-2025U.S. Department of Health and Human ServicesIncludes guidance on making healthier fast food and sandwich choices within a balanced diet.
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.
