SUBWAY, meatball marinara sub on white bread (no toppings)

Processed foods · Ready meals · Fast food

g
Macronutrients 98 / 100 How is this scored?

Composition

Energy

Protein 9.8 g · 39 kcal/100g
Fat 8.5 g · 76 kcal/100g
Carbs 26.0 g · 104 kcal/100g
Fiber 2.1 g
Water 54 g
Total energy 219 kcal

Macro balance aligns with EFSA guidelines (18% protein, 35% fat, 47% carbs)

Fat quality 61 / 100 How is this scored?
Total fat
8.5g
Saturated
3.1g
Monounsat.
3.6g
Polyunsat.
1.1g
Omega-3
0.10g
Omega-6
1.00g

Saturated fat is 12.8% of energy, above the WHO limit of 10%. ω-6:ω-3 ratio is 10.4 (target ≤ 4).

Protein quality —

Amino acid profile not available for this food

Micronutrients 69 / 100 How is this scored?

Vitamins

Vitamin A 15 µg
Vitamin C 0.4 mg
Vitamin E 0.8 mg
Thiamin (B1) 0.25 mg
Riboflavin (B2) 0.25 mg
Niacin (B3) 3.5 mg
Pantothenic (B5) 0.4 mg
Vitamin B6 0.13 mg
Folate (B9) 79 µg
Vitamin B12 0.55 µg

Minerals

Calcium 176 mg
Iron 2.3 mg
Magnesium 29 mg
Phosphorus 97 mg
Potassium 275 mg
Sodium 437 mg
Zinc 1.2 mg
Copper 0.13 mg
Manganese 0.43 mg
Selenium 13.8 µg

Notable source of Folate (B9) (40% of EU NRV per 100 g). Score averages coverage across 19 tracked nutrients.