Subway Mega Nutrition Facts: Calories, Macros & Health Benefits
Summary: Subway Mega contains 247 calories, 13g protein, 20g carbs, and 11g fat per one sandwich (470g). It is a source of saturated fat, cholesterol, sodium.
Nutrition Facts — one sandwich (470g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 247 kcal | 12% |
| Protein | 13.0g | 26% |
| Carbohydrates | 20.0g | 7% |
| Total Fat | 11.0g | 14% |
| Fiber | 1.7g | 6% |
| Sugar | 3.5g | -- |
| Saturated Fat | 3.8g | 19% |
| Cholesterol | 30.0mg | 10% |
| Sodium | 520.0mg | 23% |
| Potassium | 2.5mg | 0% |
| Calcium | 22.0mg | 2% |
| Iron | 300.0mg | 1667% |
| Magnesium | 2.5mg | 1% |
| Zinc | 160.0mg | 1455% |
| Vitamin C | 0.20mg | 0% |
| Vitamin A | 0.22mcg | 0% |
| Vitamin B6 | 3.5mg | 206% |
| Vitamin B12 | 0.30mcg | 12% |
| Folate | 30.0mcg | 8% |
| Vitamin E | 0.90mg | 6% |
| Vitamin K | 1.2mcg | 1% |
| Phosphorus | 45.0mg | 4% |
Is Subway Mega Good for You?
Subway Mega provides 247 calories per one sandwich (470g) with 13g protein, 20g carbohydrates, and 11g fat. It is a source of saturated fat (19% dv), cholesterol (10% dv), sodium (23% dv).
Footlong Subway sandwich with double portion of meatballs in marinara sauce and melted cheese
Key Health Benefits of Subway Mega
- Saturated Fat (19% 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 (23% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (1667% 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 13g protein per serving to support satiety and muscle maintenance.
How to Track Subway Mega Nutrition with Gram
Use Gram to log subway mega 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 subway mega?
Subway Mega contains 247 calories per one sandwich (470g).
How much protein is in subway mega?
Subway Mega provides 13g of protein per one sandwich (470g).
How many carbs are in subway mega?
Subway Mega has 20g of carbohydrates per one sandwich (470g).
Is subway mega good for tracking nutrition?
Yes. Subway Mega can be logged by calories, macros, and micronutrients in the Gram app.
How should I use subway mega in a meal plan?
Use Subway Mega 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 subway mega and thousands of other foods with the Gram app.