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Meals & sides · Nutrition facts

Subway, Cold Cut Sub On White Bread with Lettuce and Tomato

214 calories and 10.5 g of protein per 100 g. Reported fiber: 1.2 g.

USDA SR LegacyPublished Apr 2019

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SUBWAY, cold cut sub on white bread with lettuce and tomato

Source category
Fast Foods
Nutrition basis
Per 100 g
Source record
USDA FDC 170315
Publication date
Apr 2019

On a 100 g basis, this record has more protein than 59% of 1,416 other complete meals & sides profiles.

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The source matters

SR Legacy is USDA’s final historical reference release from 2018. It combines analyses, calculations, and literature. The publication date in FoodData Central is not the date every nutrient was measured.

Read about this dataset
Your portion, your numbers
419calories
in 196 g
NutrientAmountDaily value
Protein20.6 g—
Carbohydrate40 g15%
Fat19.7 g25%
Fiber2.4 g8%
Total sugars6.2 g—
Sodium1,127 mg49%
Saturated fat7 g35%
Potassium553 mg12%
Calcium335 mg26%
Iron3.55 mg20%
Magnesium39 mg9%
Vitamin C14.7 mg16%
Vitamin D——
Estimated energy from macros
Protein 20%Carbs 38%Fat 42%

Uses 4 kcal/g for protein and carbohydrate, 9 for fat. Fiber, alcohol, and label rounding can make this differ from reported calories.

Daily values use the FDA adult reference for a 2,000-calorie diet. Your needs may differ. A dash means no reported value or no daily value shown.

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Same broad food category

This food: 9.8 g protein in 93.5 g. Choices below have more on this basis.

These are nutrition comparisons, not equivalent ingredients. Check preparation, taste, serving size, and the current package before making a substitution.

Reported variation in the reference data

A food is more than one number.

Where the source reports a minimum and maximum, you can see that range alongside the displayed value.

NutrientDisplayed valueReported minimumReported maximumData points
WaterPer 100 g56.51 g54.81 g57.72 g6
ProteinPer 100 g10.52 g9.75 g11.31 g6
Total lipid (fat)Per 100 g10.04 g9.7 g10.71 g6
AshPer 100 g2.5 g2.32 g2.69 g6
Fiber, total dietaryPer 100 g1.2 g1.1 g1.4 g3
Sugars, TotalPer 100 g3.18 g2.97 g3.37 g3
GlucosePer 100 g1.23 g1.2 g1.3 g3
FructosePer 100 g1.4 g1.3 g1.5 g3

These are source-reported summary fields, not a predicted range for your particular food or a statistical confidence interval.

All 122 reported nutrient values Per 100 g
NutrientAmountUSDA identifier
Water56.51 g1051
Energy214 kcal1008
Energy896 kj1062
Protein10.52 g1003
Total lipid (fat)10.04 g1004
Ash2.5 g1007
Carbohydrate, by difference20.43 g1005
Fiber, total dietary1.2 g1079
Sugars, Total3.18 g2000
Sucrose0 g1010
Glucose1.23 g1011
Fructose1.4 g1012
Lactose0.08 g1013
Maltose0.47 g1014
Galactose0 g1075
Starch15.67 g1009
Calcium, Ca171 mg1087
Iron, Fe1.81 mg1089
Magnesium, Mg20 mg1090
Phosphorus, P112 mg1091
Potassium, K282 mg1092
Sodium, Na575 mg1093
Zinc, Zn1.05 mg1095
Copper, Cu0.084 mg1098
Manganese, Mn0.354 mg1101
Selenium, Se19.9 µg1103
Vitamin C, total ascorbic acid7.5 mg1162
Thiamin0.343 mg1165
Riboflavin0.267 mg1166
Niacin4.323 mg1167
Pantothenic acid0.555 mg1170
Vitamin B-60.203 mg1175
Folate, total66 µg1177
Choline, total32.9 mg1180
Betaine17.9 mg1198
Vitamin B-120.22 µg1178
Vitamin A, RAE22 µg1106
Retinol16 µg1105
Carotene, beta61 µg1107
Carotene, alpha2 µg1108
Cryptoxanthin, beta18 µg1120
Vitamin A, IU170 iu1104
Lycopene275 µg1122
Lutein + zeaxanthin115 µg1123
Vitamin E (alpha-tocopherol)0.41 mg1109
Tocopherol, beta0.06 mg1125
Tocopherol, gamma0.37 mg1126
Tocopherol, delta0.1 mg1127
Tocotrienol, alpha0.04 mg1128
Tocotrienol, beta0.24 mg1129
Tocotrienol, gamma0 mg1130
Tocotrienol, delta0 mg1131
Fatty acids, total saturated3.554 g1258
SFA 4:00.013 g1259
SFA 6:00.009 g1260
SFA 8:00.006 g1261
SFA 10:00.024 g1262
SFA 12:00.023 g1263
SFA 14:00.178 g1264
SFA 15:00.016 g1299
SFA 16:02.077 g1265
SFA 17:00.041 g1300
SFA 18:01.138 g1266
SFA 20:00.017 g1267
SFA 22:00.008 g1273
SFA 24:00.004 g1301
Fatty acids, total monounsaturated3.716 g1292
MUFA 14:10.017 g1274
MUFA 15:10 g1333
MUFA 16:10.191 g1275
MUFA 16:1 c0.183 g1314
MUFA 17:10.026 g1323
MUFA 18:13.408 g1268
MUFA 18:1 c3.316 g1315
MUFA 20:10.066 g1277
MUFA 22:10.008 g1279
MUFA 22:1 c0.008 g1317
MUFA 24:1 c0 g1312
Fatty acids, total polyunsaturated1.927 g1293
PUFA 18:21.698 g1269
PUFA 18:2 n-6 c,c1.665 g1316
PUFA 18:2 CLAs0.014 g1311
PUFA 18:30.107 g1270
PUFA 18:3 n-3 c,c,c (ALA)0.104 g1404
PUFA 18:3 n-6 c,c,c0.003 g1321
PUFA 18:3i0 g1409
PUFA 18:40 g1276
PUFA 20:2 n-6 c,c0.048 g1313
PUFA 20:30.017 g1325
PUFA 20:3 n-30.004 g1405
PUFA 20:4 n-60.013 g1406
PUFA 20:40.036 g1271
PUFA 20:5 n-3 (EPA)0.001 g1278
PUFA 22:40.013 g1411
PUFA 22:5 n-3 (DPA)0.005 g1280
PUFA 22:6 n-3 (DHA)0.002 g1272
Fatty acids, total trans0.119 g1257
Fatty acids, total trans-monoenoic0.101 g1329
TFA 16:1 t0.008 g1303
TFA 18:1 t0.093 g1304
TFA 22:1 t0 g1305
TFA 18:2 t not further defined0.018 g1306
Fatty acids, total trans-polyenoic0.018 g1331
Cholesterol27 mg1253
Tryptophan0.1 g1210
Threonine0.331 g1211
Isoleucine0.431 g1212
Leucine0.752 g1213
Lysine0.491 g1214
Methionine0.21 g1215
Phenylalanine0.431 g1217
Tyrosine0.26 g1218
Valine0.501 g1219
Arginine0.501 g1220
Histidine0.301 g1221
Alanine0.481 g1222
Aspartic acid0.741 g1223
Glutamic acid2.455 g1224
Glycine0.451 g1225
Proline1.022 g1226
Serine0.411 g1227
Hydroxyproline0.07 g1228

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