SUBWAY, SUBWAY CLUB sub on white bread with lettuce and tomato
Whole food · Fast Foods
Photo: Wikipedia
A classic Subway Club sub on white bread with lettuce and tomato is a lean, protein-focused sandwich built on soft, pillowy bread. The turkey, ham, and roast beef provide a savory, layered meatiness, while the fresh lettuce and tomato add a crisp, juicy contrast. With a modest 146 kcal per 100g, it's a lighter fast-food option that still delivers over 10g of protein per serving.
Calorie split: 29% protein · 56% carbs · 15% fat
↓ Full nutrition💚 Why it's loved
People love it for its reliable, savory flavor combination and the satisfying texture of soft bread with tender meats and crisp veggies. It's a go-to for a quick, relatively balanced meal that feels more substantial than a simple salad.
⚠️ Watch-outs & how to enjoy it better
The white bread and processed deli meats can cause a rapid blood-sugar spike and are often high in sodium. To counteract this, consider asking for whole-grain bread to add fiber, or pair the sub with a side of apple slices or a small salad to slow digestion.
Key benefits
- Good source of lean protein from multiple deli meats
- Low in fat, especially saturated fat
- Provides a quick energy boost from simple carbohydrates
- Contains fresh vegetable components for texture and micronutrients
- Easily customizable to increase fiber or nutrient density
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'Club' sandwich concept, traditionally a triple-decker, was popularized in the late 19th century at gentlemen's clubs, and Subway's version adapts that multi-meat tradition into a portable, single-layer sub format.
Full nutrition (USDA data · scales with serving)
| Water | 64.7 g |
| Energy | 146 kcal |
| Energy | 610 kj |
| Protein | 10.7 g |
| Total lipid (fat) | 2.4 g |
| Ash | 1.9 g |
| Carbohydrate, by difference | 20.4 g |
| Fiber, total dietary | 1.4 g |
| Total Sugars | 3.2 g |
| Sucrose | 0.00 g |
| Glucose | 1.3 g |
| Fructose | 1.3 g |
| Lactose | 0.00 g |
| Maltose | 0.61 g |
| Galactose | 0.00 g |
| Starch | 15.5 g |
| Calcium, Ca | 153 mg |
| Iron, Fe | 1.9 mg |
| Magnesium, Mg | 22.0 mg |
| Phosphorus, P | 131 mg |
| Potassium, K | 265 mg |
| Sodium, Na | 348 mg |
| Zinc, Zn | 1.2 mg |
| Copper, Cu | 0.08 mg |
| Manganese, Mn | 0.28 mg |
| Selenium, Se | 16.8 ug |
| Vitamin C, total ascorbic acid | 0.80 mg |
| Thiamin | 0.28 mg |
| Riboflavin | 0.24 mg |
| Niacin | 4.5 mg |
| Pantothenic acid | 0.45 mg |
| Vitamin B-6 | 0.22 mg |
| Folate, total | 65.0 ug |
| Vitamin B-12 | 0.20 ug |
| Vitamin A, RAE | 2.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 29.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 49.0 iu |
| Lycopene | 149 ug |
| Lutein + zeaxanthin | 56.0 ug |
| Vitamin E (alpha-tocopherol) | 0.24 mg |
| Tocopherol, beta | 0.07 mg |
| Tocopherol, gamma | 0.42 mg |
| Tocopherol, delta | 0.12 mg |
| Tocotrienol, alpha | 0.00 mg |
| Tocotrienol, beta | 0.29 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.57 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.01 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 0.38 g |
| SFA 17:0 | 0.01 g |
| SFA 18:0 | 0.15 g |
| SFA 20:0 | 0.01 g |
| SFA 22:0 | 0.01 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.61 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.03 g |
| MUFA 16:1 c | 0.03 g |
| MUFA 17:1 | 0.01 g |
| MUFA 18:1 | 0.57 g |
| MUFA 18:1 c | 0.55 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| MUFA 22:1 c | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 0.84 g |
| PUFA 18:2 | 0.74 g |
| PUFA 18:2 n-6 c,c | 0.73 g |
| PUFA 18:2 CLAs | 0.00 g |
| PUFA 18:3 | 0.07 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.07 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 | 0.00 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.00 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:4 | 0.01 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.03 g |
| Fatty acids, total trans-monoenoic | 0.02 g |
| TFA 16:1 t | 0.00 g |
| TFA 18:1 t | 0.02 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.01 g |
| Fatty acids, total trans-polyenoic | 0.01 g |
| Cholesterol | 16.0 mg |
Amino acid profile (per 100g)
Estimated from SUBWAY, cold cut sub on white bread with lettuce and tomato — USDA does not publish this profile for SUBWAY.
| 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 the Subway Club a healthy choice?
It can be a better option than many fast-food sandwiches due to its lower fat and calorie content. Its healthiness depends on your overall diet; it's a good source of protein but can be high in sodium and refined carbs from the white bread.
Can I make this lower in carbs?
Yes. You can order it as a 'Subway Salad' (all the fillings in a bowl) or ask for it as a 'lettuce wrap' to significantly reduce the carbohydrate content from the bread.
What makes it a 'Club' sub?
The 'Club' designation typically refers to a sandwich containing three different types of sliced deli meat. In this case, it's a combination of turkey, ham, and roast beef.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.46 kcal/g · 29% calories from protein · 1.4 g fiber · 3.2 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.31 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.