Subway Club Sub on White Bread with Lettuce & Tomato: A Nutritional Overview
The Subway Club Sub on white bread, topped with fresh lettuce and tomato, offers a satisfying meal for those craving a delicious, balanced sandwich. Ideal for lunch or a quick snack, this sub combines quality ingredients with a decent array of nutrients to keep you energized and feeling full.
Nutritional Information (per serving)
| Nutrient | Amount |
|---|---|
| Energy (Calories) | 146 kcal |
| Protein | 10.66 g |
| Total Fat | 2.42 g |
| Saturated Fat | 0.57 g |
| Carbohydrates | 20.36 g |
| Fiber | 1.4 g |
| Sugar | 3.19 g |
| Calcium | 153 mg |
| Iron | 1.93 mg |
| Magnesium | 22 mg |
| Phosphorus | 131 mg |
| Potassium | 265 mg |
| Sodium | 348 mg |
| Zinc | 1.18 mg |
| Copper | 81 mcg |
| Manganese | 0.278 mg |
| Selenium | 16.8 mcg |
| Vitamin C | 0.8 mg |
| Thiamine (B1) | 0.277 mg |
| Riboflavin (B2) | 0.24 mg |
| Niacin (B3) | 4.507 mg |
| Vitamin B6 | 0.222 mg |
| Folate | 0 mcg |
| Vitamin B12 | 0.2 mcg |
| Vitamin A | 2 mcg |
| Vitamin E | 0.24 mg |
| Vitamin D2 | 0 mcg |
Allergen Information
This Subway Club Sub contains wheat (from the white bread) and soy (from various sandwich ingredients). It may also contain traces of other allergens, depending on the specific bread or condiments chosen.
Note: Always double-check with your local Subway location for the most accurate allergen information, as recipes may vary.
Dietary Preferences
- Vegetarian: The Subway Club Sub is suitable for ovo-vegetarians, as it contains no meat but includes a mix of fresh vegetables and dairy (cheese, if added).
- Low Fat: With just 2.42g of total fat per serving, this sub is a relatively low-fat option.
- Low Sodium: With a sodium content of 348mg per serving, this sandwich is moderate in salt. It may be suitable for those watching their sodium intake but may need adjustments for low-sodium diets.
- Gluten: This sub is not gluten-free, as it is served on white bread containing gluten.
Health Insights
The Subway Club Sub is a relatively balanced choice for a quick meal. With over 10 grams of protein, it provides a decent amount of muscle-building nutrients, especially beneficial for a mid-day pick-me-up. The sandwich also provides important minerals like calcium (153 mg), iron (1.93 mg), and potassium (265 mg), helping support bone health, oxygen transport, and electrolyte balance, respectively.
While the sub offers moderate amounts of sodium (348 mg), those with hypertension or sensitive to salt may want to adjust the amount of condiments or opt for lower-sodium options. Similarly, the saturated fat content is relatively low (0.57 g), making this an overall heart-healthy option when paired with nutritious sides.
Conclusion
A perfect option for a light lunch or snack, the Subway Club Sub on white bread with lettuce and tomato offers a balanced profile of calories, protein, and carbohydrates, along with essential vitamins and minerals. For a healthier twist, you might consider swapping out the white bread for whole grain or adding extra vegetables to increase fiber intake. Always consider customizing your sandwich to fit your dietary preferences and nutritional needs for the best eating experience.
