SUBWAY, roast beef sub on white bread with lettuce and tomato

Processed foods · Ready meals · Fast food

g
Macronutrients 87 / 100 How is this scored?

Composition

Energy

Protein 12.2 g · 49 kcal/100g
Fat 2.7 g · 25 kcal/100g
Carbs 20.3 g · 81 kcal/100g
Fiber 0.7 g
Water 63 g
Total energy 155 kcal

Macro balance aligns with EFSA guidelines (31% protein, 16% fat, 53% carbs)

Fat quality 69 / 100 How is this scored?
Total fat
2.7g
Saturated
1.0g
Monounsat.
0.8g
Polyunsat.
0.7g
Omega-3
0.06g
Omega-6
0.62g

Saturated fat is 5.6% of energy, within the WHO limit of 10%. ω-6:ω-3 ratio is 9.8 (target ≤ 4).

Protein quality 99 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 100%
Methionine + Cysteine 99%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Limiting amino acid is Methionine + Cysteine (99% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 65 / 100 How is this scored?

Vitamins

Vitamin A 6 µg
Vitamin C 0.0 mg
Vitamin E 0.3 mg
Thiamin (B1) 0.23 mg
Riboflavin (B2) 0.26 mg
Niacin (B3) 4.2 mg
Pantothenic (B5) 0.4 mg
Vitamin B6 0.28 mg
Folate (B9) 67 µg
Vitamin B12 0.44 µg

Minerals

Calcium 164 mg
Iron 2.1 mg
Magnesium 20 mg
Phosphorus 118 mg
Potassium 188 mg
Sodium 329 mg
Zinc 1.5 mg
Copper 0.08 mg
Manganese 0.27 mg
Selenium 17.0 µg

Notable source of Folate (B9) (34% of EU NRV per 100 g). Score averages coverage across 19 tracked nutrients.