SUBWAY, sweet onion chicken teriyaki sub on white bread with lettuce, tomato and sweet onion sauce

Processed foods · Ready meals · Fast food

g
Macronutrients 85 / 100 How is this scored?

Composition

Energy

Protein 10.9 g · 44 kcal/100g
Fat 2.4 g · 21 kcal/100g
Carbs 22.5 g · 90 kcal/100g
Fiber 1.2 g
Water 62 g
Total energy 155 kcal

Macro balance aligns with EFSA guidelines (28% protein, 14% fat, 58% carbs)

Fat quality 68 / 100 How is this scored?
Total fat
2.4g
Saturated
0.5g
Monounsat.
0.6g
Polyunsat.
0.8g
Omega-3
0.06g
Omega-6
0.72g

Saturated fat is 2.9% of energy, within the WHO limit of 10%. ω-6:ω-3 ratio is 11.9 (target ≤ 4).

Protein quality —

Amino acid profile not available for this food

Micronutrients 61 / 100 How is this scored?

Vitamins

Vitamin A 3 µg
Vitamin C 1.1 mg
Vitamin E 0.4 mg
Thiamin (B1) 0.27 mg
Riboflavin (B2) 0.21 mg
Niacin (B3) 5.1 mg
Pantothenic (B5) 0.7 mg
Vitamin B6 0.28 mg
Folate (B9) 58 µg
Vitamin B12 0.11 µg

Minerals

Calcium 142 mg
Iron 1.5 mg
Magnesium 23 mg
Phosphorus 139 mg
Potassium 285 mg
Sodium 305 mg
Zinc 0.6 mg
Copper 0.07 mg
Manganese 0.28 mg
Selenium 15.4 µg

Notable source of Niacin (B3) (32% of EU NRV per 100 g). Score averages coverage across 19 tracked nutrients.