SUBWAY, oven roasted chicken sub on white bread with lettuce and tomato

Processed foods · Ready meals · Fast food

g
Macronutrients 92 / 100 How is this scored?

Composition

Energy

Protein 10.8 g · 43 kcal/100g
Fat 3.2 g · 28 kcal/100g
Carbs 21.4 g · 85 kcal/100g
Fiber 1.2 g
Water 63 g
Total energy 157 kcal

Macro balance aligns with EFSA guidelines (28% protein, 18% fat, 54% carbs)

Fat quality 65 / 100 How is this scored?
Total fat
3.2g
Saturated
0.7g
Monounsat.
0.9g
Polyunsat.
1.0g
Omega-3
0.07g
Omega-6
0.84g

Saturated fat is 4.2% of energy, within the WHO limit of 10%. ω-6:ω-3 ratio is 12.7 (target ≤ 4).

Protein quality —

Amino acid profile not available for this food

Micronutrients 61 / 100 How is this scored?

Vitamins

Vitamin A 5 µg
Vitamin C 1.2 mg
Vitamin E 0.4 mg
Thiamin (B1) 1.16 mg
Riboflavin (B2) 0.23 mg
Niacin (B3) 5.2 mg
Pantothenic (B5) 0.7 mg
Vitamin B6 0.26 mg
Folate (B9) 68 µg
Vitamin B12 0.08 µg

Minerals

Calcium 154 mg
Iron 1.7 mg
Magnesium 22 mg
Phosphorus 145 mg
Potassium 198 mg
Sodium 268 mg
Zinc 0.7 mg
Copper 0.08 mg
Manganese 0.28 mg
Selenium 16.8 µg

Notable source of Thiamin (B1) (105% of EU NRV per 100 g). Score averages coverage across 19 tracked nutrients.