SUBWAY, black forest ham sub on white bread with lettuce and tomato
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 0.9 MG | 1% | |
| Thiamin | 0.4 MG | 31% | |
| Riboflavin | 0.2 MG | 19% | |
| Niacin | 4.2 MG | 26% | |
| Pantothenic acid | 0.4 MG | 9% | |
| Vitamin B-6 | 0.2 MG | 10% | |
| Folate, total | 72 UG | 18% | |
| Vitamin B-12 | 0.1 UG | 5% | |
| Vitamin A, RAE | 2 UG | 0% | |
| Vitamin E (alpha-tocopherol) | 0.3 MG | 2% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 169 MG | 13% | |
| Iron, Fe | 1.8 MG | 10% | |
| Magnesium, Mg | 20 MG | 5% | |
| Phosphorus, P | 116 MG | 9% | |
| Potassium, K | 367 MG | 8% | |
| Sodium, Na | 396 MG | 17% | |
| Zinc, Zn | 0.9 MG | 8% | |
| Copper, Cu | 0.1 MG | 9% | |
| Manganese, Mn | 0.3 MG | 13% | |
| Selenium, Se | 17.3 UG | 31% |
Nutrition Highlights
- Very low in fat (2.5g per 100g).
- Good source of Selenium, Se (31% DV).
- Good source of Thiamin (31% DV).
- Good source of Niacin (26% DV).
About SUBWAY, black forest ham sub on white bread with lettuce and tomato
This popular deli-style sandwich features thinly sliced, fully cooked ham as its main protein source, served on a soft white bread roll and topped with crisp lettuce and fresh tomato. The ham provides a good amount of protein at 9.1 grams per 100 grams, making it a satisfying option for those looking to meet their daily protein needs. However, the white bread base is relatively low in fiber compared to whole grain alternatives, offering only 1.3 grams per serving. This means the sandwich may be less filling and provide fewer digestive benefits than versions made with whole wheat or multigrain bread.
In terms of nutrition, this sandwich is moderate in calories, with 151 per 100 grams, and relatively low in fat at 2.5 grams. The fresh vegetables add a small amount of vitamins and minerals, though the overall nutrient density could be improved by adding more veggies or switching to a higher-fiber bread. Commonly, this type of sandwich is enjoyed as a quick lunch or light dinner, and can be customized with additional toppings like onions, peppers, or mustard to boost flavor and nutrition. For those watching their carbohydrate or sodium intake, it's worth noting that processed meats and white bread can contribute to higher sodium levels, so balancing this meal with lower-sodium foods throughout the day is a smart choice.
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