Subway-style sandwich calories & nutrition
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Subway-style sandwich contains 568 calories per serving (28% of a 2,000 kcal daily diet), with 20g fat, 64g carbs, and 34g protein. This nutrition data is based on real meals tracked by Arise app users.
What's in Subway-style sandwich?
| Ingredient | Amount | kcal | Fat | Carb | Protein |
|---|---|---|---|---|---|
| Italian Herbs & Cheese Bread | 120 g | 320 | 6 | 56 | 12 |
| Shredded Chicken/Pork Filling | 80 g | 180 | 8 | 4 | 22 |
| Tomato | 30 g | 5 | 0 | 1 | 0 |
| Lettuce | 15 g | 3 | 0 | 1 | 0 |
| Sauce (e.g., Mayonnaise/Sweet Onion) | 15 ml | 60 | 6 | 2 | 0 |
Macronutrients (Fat, Carbs, Protein) are shown in grams (g).
Ingredient links
Italian Herbs & Cheese Bread · Shredded Chicken/Pork Filling · Tomato · Lettuce · Sauce (e.g., Mayonnaise/Sweet Onion)
How does Subway-style sandwich compare to similar dishes?
| Dish | Weight | kcal | Protein | vs. this dish |
|---|---|---|---|---|
| Subway 6" Steak & Cheese with Roasted Chicken Breast | 325g | 700 | 50g | +132 kcal, more protein |
| Subway Chicken and Vegetable Sub | 280g | 466 | 26g | -102 kcal, less protein |
| Subway Egg Salad Sandwich with Potato Chips | 280g | 880 | 31g | +312 kcal, less protein |
| Subway Fajita Chicken Sandwich | 295g | 543 | 27g | -25 kcal, less protein |
Frequently Asked Questions
Is Subway-style sandwich healthy?
Yes. With 34g of protein and only 64g of carbs, Subway-style sandwich is a nutritious meal. At 218 kcal/100 g, it has medium energy density — filling without excessive calories.
Is Subway-style sandwich good for weight loss?
Yes. At 568 calories with 34g protein, Subway-style sandwich keeps you full while fitting most calorie budgets. High protein helps preserve muscle during weight loss.
How much protein is in Subway-style sandwich?
One serving contains 34g of protein, which is about 34% of the recommended daily protein intake.
What app can track calories in this meal?
Arise lets you track this meal instantly by taking a photo. No manual entry needed — the AI recognizes ingredients and calculates nutrition automatically.
What are the nutrition facts for Subway-style sandwich?
- Macro split: fat 32%, carbs 45%, protein 23%
- Energy density: 218 kcal/100 g (medium)
- Top calorie contributors: Italian Herbs & Cheese Bread, Shredded Chicken/Pork Filling, Sauce (e.g., Mayonnaise/Sweet Onion)
How long does it take to burn off Subway-style sandwich?
- Jogging: ~65 min
- Cycling: ~75 min
- Walking: ~139 min
* Assumes a 70 kg person, moderate pace.
How much of your daily intake is Subway-style sandwich?
- kcal: 28% of daily intake
- Fat: 29% of daily intake
- Carb: 32% of daily intake
- Protein: 34% of daily intake
* Reference intake: 2000 kcal, fat 70 g, carbs 200 g, protein 100 g.
