Subway Tuna Sub on White Bread with Lettuce and Tomato
The Subway Tuna Sub on white bread, topped with fresh lettuce and tomato, is a classic choice that combines delicious flavors with a nutritious profile. This sandwich is not only satisfying but also provides a balanced range of macronutrients and essential vitamins and minerals, making it a convenient and tasty option for those on the go.
Nutritional Breakdown:
| Nutrient | Amount per Serving |
|---|---|
| Energy | 221 kcal |
| Protein | 12.33 g |
| Total Fat | 12.04 g |
| Saturated Fat | 2.192 g |
| Carbohydrates | 15.95 g |
| Fiber | 0.7 g |
| Sugar | 1.93 g |
| Calcium | 136 mg |
| Iron | 1.57 mg |
| Magnesium | 22 mg |
| Phosphorus | 109 mg |
| Potassium | 177 mg |
| Sodium | 329 mg |
| Zinc | 0.67 mg |
| Copper | 0.075 mcg |
| Manganese | 0.214 mg |
| Selenium | 39.2 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (Vitamin B1) | 0.19 mg |
| Riboflavin (Vitamin B2) | 0.217 mg |
| Niacin (Vitamin B3) | 7.727 mg |
| Vitamin B6 | 0.271 mg |
| Folate | 0.0 mcg |
| Vitamin B12 | 1.06 mcg |
| Vitamin A | 11.0 mcg |
| Vitamin E | 1.57 mg |
| Vitamin D2 | 0.0 mcg |
Key Highlights:
- Protein: A solid source of protein (12.33 g), supporting muscle repair and maintenance.
- Healthy Fats: With 12.04 g of total fat, including 2.192 g of saturated fat, this sandwich offers a moderate fat content. Tuna provides a mix of omega-3 fatty acids, which are beneficial for heart health.
- Carbohydrates & Fiber: The sandwich contains 15.95 g of carbs, with a modest 0.7 g of fiber, making it a satisfying meal without being overly heavy.
- Vitamins and Minerals: The sandwich is rich in several essential micronutrients, including calcium (136 mg), iron (1.57 mg), magnesium (22 mg), and potassium (177 mg), contributing to overall bone, immune, and metabolic health.
- B Vitamins: It provides a good source of B vitamins like niacin (7.727 mg) and B12 (1.06 mcg), which help with energy production and red blood cell formation.
Allergen Information:
This sandwich contains tuna and white bread, which could be a concern for individuals with seafood or gluten allergies. It may also contain trace amounts of other allergens, depending on preparation and cross-contact in the kitchen.
Dietary Preferences:
- Gluten-Free: Not suitable for those on a gluten-free diet due to the white bread.
- Vegetarian/Vegan: Not suitable for vegetarians or vegans due to the tuna.
- Low-Carb: This sub contains moderate carbohydrates, so it may not be suitable for those following a strict low-carb or ketogenic diet.
- High Protein: This sandwich is an excellent option for those looking to increase their protein intake.
Serving Suggestions:
For a healthier twist, consider replacing the white bread with whole grain or a low-carb option to increase the fiber and nutrient content. Add extra veggies for additional crunch and nutrition, or opt for a reduced-fat dressing to cut down on calories and fat content. This Subway Tuna Sub is an ideal quick meal for those seeking a balance of protein, healthy fats, and essential nutrients.
Conclusion:
The Subway Tuna Sub on white bread with lettuce and tomato is a convenient and balanced meal that offers a good mix of protein, fats, and carbohydrates, with an array of vitamins and minerals. Whether you’re looking for a quick lunch or a satisfying snack, this sandwich serves as a reliable option for meeting your dietary needs without sacrificing flavor.
