SUBWAY, cold cut sub on white bread with lettuce and tomato
Whole food · Fast Foods
Photo: Wikipedia
A classic Subway cold cut sub on white bread with lettuce and tomato is a quick, portable sandwich featuring a blend of thinly sliced deli meats (typically ham, salami, and bologna) on soft, slightly sweet white bread. The texture is a satisfying mix of tender meats, crisp fresh vegetables, and a pillowy bun, with a savory, salty flavor profile. Nutritionally, it offers a moderate protein boost (10.52g per 100g) but is relatively low in fiber (1.2g) and high in sodium, making it a convenient but not nutritionally dense meal option.
💚 Why it's loved
People love it for its familiar, comforting taste and the satisfying combination of salty deli meats with fresh, crisp veggies on soft bread. It's a staple of American fast-food culture, often associated with quick lunches and customizable options.
⚠️ Watch-outs & how to enjoy it better
The high sodium content from processed deli meats can contribute to blood pressure issues, and the refined white bread may cause blood-sugar spikes, especially for those with insulin sensitivity. To counteract, pair with a side of fiber-rich vegetables or a small salad, choose whole-grain bread if available, and limit portion size to one sub or opt for a half-sandwich.
Key benefits
- Provides a quick source of protein (10.52g per 100g) for muscle maintenance.
- Offers a convenient, portable meal option for busy schedules.
- Contains fresh vegetables (lettuce, tomato) for added vitamins and hydration.
- Low in fat (10.04g per 100g) compared to many other fast-food sandwiches.
- Can be customized with additional vegetables or condiments for flavor.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Subway's cold cut meats are typically a blend of ham, salami, and bologna, but the exact mix can vary by region, and the chain has faced lawsuits over the years regarding the actual content of its 'meat' products.
Full nutrition (scales with serving)
| Water | 56.5 g |
| Energy | 214 kcal |
| Energy | 896 kj |
| Protein | 10.5 g |
| Total lipid (fat) | 10.0 g |
| Ash | 2.5 g |
| Carbohydrate, by difference | 20.4 g |
| Fiber, total dietary | 1.2 g |
| Total Sugars | 3.2 g |
| Sucrose | 0.00 g |
| Glucose | 1.2 g |
| Fructose | 1.4 g |
| Lactose | 0.08 g |
| Maltose | 0.47 g |
| Galactose | 0.00 g |
| Starch | 15.7 g |
| Calcium, Ca | 171 mg |
| Iron, Fe | 1.8 mg |
| Magnesium, Mg | 20.0 mg |
| Phosphorus, P | 112 mg |
| Potassium, K | 282 mg |
| Sodium, Na | 575 mg |
| Zinc, Zn | 1.1 mg |
| Copper, Cu | 0.08 mg |
| Manganese, Mn | 0.35 mg |
| Selenium, Se | 19.9 ug |
| Vitamin C, total ascorbic acid | 7.5 mg |
| Thiamin | 0.34 mg |
| Riboflavin | 0.27 mg |
| Niacin | 4.3 mg |
| Pantothenic acid | 0.56 mg |
| Vitamin B-6 | 0.20 mg |
| Folate, total | 66.0 ug |
| Choline, total | 32.9 mg |
| Betaine | 17.9 mg |
| Vitamin B-12 | 0.22 ug |
| Vitamin A, RAE | 22.0 ug |
| Retinol | 16.0 ug |
| Carotene, beta | 61.0 ug |
| Carotene, alpha | 2.0 ug |
| Cryptoxanthin, beta | 18.0 ug |
| Vitamin A, IU | 170 iu |
| Lycopene | 275 ug |
| Lutein + zeaxanthin | 115 ug |
| Vitamin E (alpha-tocopherol) | 0.41 mg |
| Tocopherol, beta | 0.06 mg |
| Tocopherol, gamma | 0.37 mg |
| Tocopherol, delta | 0.10 mg |
| Tocotrienol, alpha | 0.04 mg |
| Tocotrienol, beta | 0.24 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.6 g |
| SFA 4:0 | 0.01 g |
| SFA 6:0 | 0.01 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.02 g |
| SFA 12:0 | 0.02 g |
| SFA 14:0 | 0.18 g |
| SFA 15:0 | 0.02 g |
| SFA 16:0 | 2.1 g |
| SFA 17:0 | 0.04 g |
| SFA 18:0 | 1.1 g |
| SFA 20:0 | 0.02 g |
| SFA 22:0 | 0.01 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 3.7 g |
| MUFA 14:1 | 0.02 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.19 g |
| MUFA 16:1 c | 0.18 g |
| MUFA 17:1 | 0.03 g |
| MUFA 18:1 | 3.4 g |
| MUFA 18:1 c | 3.3 g |
| MUFA 20:1 | 0.07 g |
| MUFA 22:1 | 0.01 g |
| MUFA 22:1 c | 0.01 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 1.9 g |
| PUFA 18:2 | 1.7 g |
| PUFA 18:2 n-6 c,c | 1.7 g |
| PUFA 18:2 CLAs | 0.01 g |
| PUFA 18:3 | 0.11 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.10 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:3i | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.05 g |
| PUFA 20:3 | 0.02 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.01 g |
| PUFA 20:4 | 0.04 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:4 | 0.01 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.12 g |
| Fatty acids, total trans-monoenoic | 0.10 g |
| TFA 16:1 t | 0.01 g |
| TFA 18:1 t | 0.09 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.02 g |
| Fatty acids, total trans-polyenoic | 0.02 g |
| Cholesterol | 27.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.10 g |
| Threonine | 0.33 g |
| Isoleucine | 0.43 g |
| Leucine | 0.75 g |
| Lysine | 0.49 g |
| Methionine | 0.21 g |
| Phenylalanine | 0.43 g |
| Tyrosine | 0.26 g |
| Valine | 0.50 g |
| Arginine | 0.50 g |
| Histidine | 0.30 g |
| Alanine | 0.48 g |
| Aspartic acid | 0.74 g |
| Glutamic acid | 2.5 g |
| Glycine | 0.45 g |
| Proline | 1.0 g |
| Serine | 0.41 g |
| Hydroxyproline | 0.07 g |
FAQ
Is a Subway cold cut sub healthy?
It can be part of a balanced diet if consumed in moderation, but it's high in sodium and refined carbs. Opt for whole-grain bread, add extra veggies, and limit portion size for a healthier choice.
How much protein is in a Subway cold cut sub?
A 100g serving contains about 10.52g of protein, which is moderate. A typical 6-inch sub (around 118g) would provide roughly 12.4g of protein.
Can I make a Subway cold cut sub at home?
Yes, you can replicate it by using sliced deli meats (ham, salami, bologna), white bread, lettuce, and tomato. Add condiments like mustard or mayo for flavor, and consider whole-grain bread for more fiber.