SUBWAY, turkey breast sub on white bread with lettuce and tomato

Processed foods · Ready meals · Fast food

g
Macronutrients 86 / 100 How is this scored?

Composition

Energy

Protein 9.1 g · 36 kcal/100g
Fat 2.3 g · 21 kcal/100g
Carbs 22.4 g · 90 kcal/100g
Fiber 1.3 g
Water 64 g
Total energy 147 kcal

Energy is predominantly from carbs (61%); EFSA recommends 45–60% for a balanced diet

Fat quality 71 / 100 How is this scored?
Total fat
2.3g
Saturated
0.5g
Monounsat.
0.5g
Polyunsat.
1.0g
Omega-3
0.08g
Omega-6
0.92g

Saturated fat is 2.9% 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 59 / 100 How is this scored?

Vitamins

Vitamin A 2 µg
Vitamin C 1.2 mg
Vitamin E 0.3 mg
Thiamin (B1) 0.27 mg
Riboflavin (B2) 0.23 mg
Niacin (B3) 4.6 mg
Pantothenic (B5) 0.4 mg
Vitamin B6 0.18 mg
Folate (B9) 66 µg
Vitamin B12 0.12 µg

Minerals

Calcium 169 mg
Iron 1.8 mg
Magnesium 23 mg
Phosphorus 122 mg
Potassium 253 mg
Sodium 317 mg
Zinc 0.7 mg
Copper 0.08 mg
Manganese 0.30 mg
Selenium 17.0 µg

Notable source of Folate (B9) (33% of EU NRV per 100 g). Score averages coverage across 19 tracked nutrients.