Subway Melt Nutrition Facts: Calories, Macros & Health Benefits
Summary: Subway Melt contains 145 calories, 9g protein, 18g carbs, and 4g fat per one sandwich (238g). It is a source of sodium, iron, zinc.
Nutrition Facts — one sandwich (238g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 145 kcal | 7% |
| Protein | 9.0g | 18% |
| Carbohydrates | 18.0g | 7% |
| Total Fat | 4.0g | 5% |
| Fiber | 1.4g | 5% |
| Sugar | 2.8g | -- |
| Saturated Fat | 1.5g | 8% |
| Cholesterol | 25.0mg | 8% |
| Sodium | 480.0mg | 21% |
| Potassium | 4.0mg | 0% |
| Calcium | 20.0mg | 2% |
| Iron | 170.0mg | 944% |
| Magnesium | 1.3mg | 0% |
| Zinc | 140.0mg | 1273% |
| Vitamin C | 0.20mg | 0% |
| Vitamin A | 0.13mcg | 0% |
| Vitamin B6 | 2.8mg | 165% |
| Vitamin B12 | 0.13mcg | 5% |
| Folate | 38.0mcg | 10% |
| Vitamin E | 0.30mg | 2% |
| Vitamin K | 0.50mcg | 0% |
| Phosphorus | 18.0mg | 1% |
Is Subway Melt Good for You?
Subway Melt provides 145 calories per one sandwich (238g) with 9g protein, 18g carbohydrates, and 4g fat. It is a source of sodium (21% dv), iron (944% dv), zinc (1273% dv).
Subway Melt is a 6-inch sub sandwich with turkey breast, ham, and bacon topped with melted American cheese on Italian bread with vegetables.
Key Health Benefits of Subway Melt
- Sodium (21% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (944% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (1273% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (165% DV): Supports balanced nutrition when included as part of your daily meals.
- Folate (10% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 9g protein per serving to support satiety and muscle maintenance.
How to Track Subway Melt Nutrition with Gram
Use Gram to log subway melt 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 melt?
Subway Melt contains 145 calories per one sandwich (238g).
How much protein is in subway melt?
Subway Melt provides 9g of protein per one sandwich (238g).
How many carbs are in subway melt?
Subway Melt has 18g of carbohydrates per one sandwich (238g).
Is subway melt good for tracking nutrition?
Yes. Subway Melt can be logged by calories, macros, and micronutrients in the Gram app.
How should I use subway melt in a meal plan?
Use Subway Melt 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 melt and thousands of other foods with the Gram app.