Engineer Sub Nutrition Facts: Calories, Macros & Health Benefits
Summary: Engineer Sub contains 235 calories, 11g protein, 24g carbs, and 10.5g fat per one piece (300g). It is a source of saturated fat, cholesterol, sodium.
Nutrition Facts — one piece (300g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 235 kcal | 12% |
| Protein | 11.0g | 22% |
| Carbohydrates | 24.0g | 9% |
| Total Fat | 10.5g | 13% |
| Fiber | 1.8g | 6% |
| Sugar | 4.0g | -- |
| Saturated Fat | 4.0g | 20% |
| Cholesterol | 30.0mg | 10% |
| Sodium | 620.0mg | 27% |
| Potassium | 5.0mg | 0% |
| Calcium | 28.0mg | 2% |
| Iron | 220.0mg | 1222% |
| Magnesium | 1.8mg | 0% |
| Zinc | 160.0mg | 1455% |
| Vitamin C | 0.28mg | 0% |
| Vitamin A | 0.20mcg | 0% |
| Vitamin B6 | 3.5mg | 206% |
| Vitamin B12 | 0.18mcg | 8% |
| Folate | 55.0mcg | 14% |
| Vitamin E | 0.80mg | 5% |
| Vitamin K | 0.60mcg | 0% |
| Phosphorus | 30.0mg | 2% |
Is Engineer Sub Good for You?
Engineer Sub provides 235 calories per one piece (300g) with 11g protein, 24g carbohydrates, and 10.5g fat. It is a source of saturated fat (20% dv), cholesterol (10% dv), sodium (27% dv).
An engineer sub is a deli-style submarine sandwich typically loaded with multiple cold cuts (salami, ham, capicola), cheese, lettuce, tomato, onion, and Italian dressing on a long sub roll
Key Health Benefits of Engineer Sub
- Saturated Fat (20% DV): Supports balanced nutrition when included as part of your daily meals.
- Cholesterol (10% DV): Supports balanced nutrition when included as part of your daily meals.
- Sodium (27% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (1222% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (1455% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 11g protein per serving to support satiety and muscle maintenance.
How to Track Engineer Sub Nutrition with Gram
Use Gram to log engineer sub and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in engineer sub?
Engineer Sub contains 235 calories per one piece (300g).
How much protein is in engineer sub?
Engineer Sub provides 11g of protein per one piece (300g).
How many carbs are in engineer sub?
Engineer Sub has 24g of carbohydrates per one piece (300g).
Is engineer sub good for tracking nutrition?
Yes. Engineer Sub can be logged by calories, macros, and micronutrients in the Gram app.
How should I use engineer sub in a meal plan?
Use Engineer Sub as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track engineer sub and thousands of other foods with the Gram app.