Subway Roast Beef Sub on White Bread with Lettuce & Tomato
A satisfying and wholesome choice, the Subway Roast Beef Sub on white bread, topped with fresh lettuce and tomato, offers a balanced and flavorful meal perfect for those looking for a quick, nutritious option. This delicious sandwich combines high-quality roast beef with crisp vegetables, creating a refreshing bite with each mouthful. Whether you’re enjoying it as a quick lunch or a light dinner, this sub provides the essential nutrients your body needs to stay fueled throughout the day.
Ingredients & Nutritional Information
| Ingredient | Amount per serving |
|---|---|
| Energy (Calories) | 155 kcal |
| Protein | 12.17 g |
| Total Fat | 2.73 g |
| Saturated Fat | 0.972 g |
| Carbohydrates | 20.34 g |
| Fiber | 0.7 g |
| Sugar | 3.0 g |
| Calcium | 164.0 mg |
| Iron | 2.09 mg |
| Magnesium | 20 mg |
| Phosphorus | 118.0 mg |
| Potassium | 188.0 mg |
| Sodium | 329.0 mg |
| Zinc | 1.5 mg |
| Copper | 0.081 mcg |
| Manganese | 0.267 mg |
| Selenium | 17.0 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (Vitamin B1) | 0.23 mg |
| Riboflavin (Vitamin B2) | 0.257 mg |
| Niacin (Vitamin B3) | 4.183 mg |
| Vitamin B6 | 0.275 mg |
| Folate | 0.0 mcg |
| Vitamin B12 | 0.44 mcg |
| Vitamin A | 6.0 mcg |
| Vitamin E | 0.29 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
This Subway Roast Beef Sub contains several common allergens, such as wheat (from the white bread) and beef (from the roast beef). It may also contain traces of other allergens depending on the cross-contamination in the preparation process, particularly from dairy and soy.
- Contains: Wheat, Beef.
- May contain traces of: Dairy, Soy, and Gluten.
Dietary Preferences
- High in Protein: With 12.17 g of protein per serving, this sub can be a great choice for those looking to build muscle or maintain a balanced diet.
- Low in Saturated Fat: This sandwich provides a moderate amount of fat, with only 0.972 g of saturated fat, making it suitable for those aiming to reduce their saturated fat intake.
- Low Fiber: Although it offers a moderate amount of fiber (0.7 g), this sub may not be the best option for individuals looking for high-fiber meals.
- Moderate Sodium: The sodium content is relatively moderate (329.0 mg per serving), so individuals on a low-sodium diet may want to consider alternate options or smaller portions.
Tips & Advice
- For a more filling meal, consider adding extra veggies like cucumbers, onions, or bell peppers for additional flavor and nutrients without significantly impacting the calorie count.
- If you’re aiming to reduce calories, you can opt for whole wheat bread, which will increase fiber intake and add more heart-healthy fats.
- To boost the nutritional value, adding avocado or opting for a whole grain bread will enhance the fiber content and provide healthy fats.
Conclusion
The Subway Roast Beef Sub on White Bread with Lettuce and Tomato is a simple yet flavorful sandwich that offers a balanced profile of protein, carbohydrates, and essential vitamins and minerals. It is an excellent choice for those seeking a quick meal with a moderate calorie count. However, for those with specific dietary needs, such as lower sodium or higher fiber, customizing the sandwich with extra vegetables or alternative bread options can further enhance its nutritional value. Whether you’re enjoying it for lunch or as a quick dinner, this sub provides a satisfying and energizing option that’s both delicious and nutritious.
