SUBWAY, steak & cheese sub on white bread with American cheese, lettuce and tomato

Processed foods · Ready meals · Fast food

g
Macronutrients 95 / 100 How is this scored?

Composition

Energy

Protein 12.3 g · 49 kcal/100g
Fat 5.3 g · 48 kcal/100g
Carbs 21.5 g · 86 kcal/100g
Fiber 1.2 g
Water 59 g
Total energy 183 kcal

Macro balance aligns with EFSA guidelines (27% protein, 26% fat, 47% carbs)

Fat quality 65 / 100 How is this scored?
Total fat
5.3g
Saturated
2.0g
Monounsat.
1.7g
Polyunsat.
0.8g
Omega-3
0.07g
Omega-6
0.73g

Saturated fat is 10.0% of energy, within the WHO limit of 10%. ω-6:ω-3 ratio is 10.9 (target ≤ 4).

Protein quality —

Amino acid profile not available for this food

Micronutrients 67 / 100 How is this scored?

Vitamins

Vitamin A 12 µg
Vitamin C 0.6 mg
Vitamin E 0.4 mg
Thiamin (B1) 0.25 mg
Riboflavin (B2) 0.26 mg
Niacin (B3) 3.6 mg
Pantothenic (B5) 0.4 mg
Vitamin B6 0.19 mg
Folate (B9) 63 µg
Vitamin B12 0.58 µg

Minerals

Calcium 183 mg
Iron 2.0 mg
Magnesium 22 mg
Phosphorus 132 mg
Potassium 183 mg
Sodium 444 mg
Zinc 2.0 mg
Copper 0.09 mg
Manganese 0.28 mg
Selenium 17.5 µg

Notable source of Selenium (32% of EU NRV per 100 g). Score averages coverage across 19 tracked nutrients.