Black Forest Ham Sub on White Bread with Lettuce and Tomato at Subway. 278 calories, 17 g protein.
Figures are for one serving of 184 g (6 inch sub), as weighed by USDA.
At 278 calories it is lighter than 91% of the 11 Subway items we track, against a menu median of 311. Its nutrition score is A — excellent. Unusually nutrient-dense for fast food. It ranks 6th of 11 scored Subway items. It delivers 6.0 g of protein per 100 calories, 7th of 11 items with published protein.
| Item | Calories | Saving |
|---|---|---|
| Turkey Breast Sub on White Bread with Lettuce and Tomato | 270 | −7 |
| Chain | Item | Calories | Nutrient density |
|---|---|---|---|
| Chick-fil-A | Lettuce | 5 | — |
| Chick-fil-A | Tomato | 5 | — |
| Nutrient | Amount |
|---|---|
| Calcium, Ca | 310.96 mg |
| Carbohydrate, by difference | 42.14 g |
| Cholesterol | 22.08 mg |
| Copper, Cu | 0.15 mg |
| Fatty acids, total saturated | 1.15 g |
| Fatty acids, total trans | 0.02 g |
| Fiber, total dietary | 2.39 g |
| Folate, total | 132.48 µg |
| Iron, Fe | 3.27 mg |
| Magnesium, Mg | 36.8 mg |
| Niacin | 7.69 mg |
| Phosphorus, P | 213.44 mg |
| Potassium, K | 675.28 mg |
| Protein | 16.78 g |
| Riboflavin | 0.45 mg |
| Selenium, Se | 31.83 µg |
| Sodium, Na | 728.64 mg |
| Thiamin | 0.69 mg |
| Total lipid (fat) | 4.66 g |
| Vitamin A, RAE | 3.68 µg |
| Vitamin B-12 | 0.22 µg |
| Vitamin B-6 | 0.32 mg |
| Vitamin C, total ascorbic acid | 1.66 mg |
| Vitamin E (alpha-tocopherol) | 0.53 mg |
| Zinc, Zn | 1.62 mg |
25 nutrients published for this item by USDA FoodData Central, normalised per 100 kcal for the score above.