Subway, B.l.t. Sub On White Bread With Bacon, Lettuce And Tomato

Serving Size 12 inch sub

Nutritional Value and Analysis

Subway, B.l.t. Sub On White Bread With Bacon, Lettuce And Tomato with a serving size of 12 inch sub has a total of 606.8 calories with 18.97 grams of fat. The serving size is equivalent to 296 grams of food and contains 170.73 calories from fat. This item is classified as fast foods foods.

This food is a good source of protein, calcium, iron, copper, manganese, selenium, thiamin, riboflavin, niacin and folate but is high in energy and sodium.

Protein 58% of DV

A serving of 296 grams of subway, b.l.t. sub on white bread with bacon, lettuce and tomato has 58% of the recommended daily needs of protein.

Energy 30% of DV

A serving of 296 grams of subway, b.l.t. sub on white bread with bacon, lettuce and tomato has 30% of the recommended daily intake of energy.

Calcium 48% of DV

A serving of 296 grams of subway, b.l.t. sub on white bread with bacon, lettuce and tomato has 48% of the recommended daily needs of calcium.

Iron 35% of DV

A serving of 296 grams of subway, b.l.t. sub on white bread with bacon, lettuce and tomato has 35% of the recommended daily needs of iron.

Sodium 44% of DV

A serving of 296 grams of subway, b.l.t. sub on white bread with bacon, lettuce and tomato has 44% of the recommended daily intake of sodium.

Copper 33% of DV

A serving of 296 grams of subway, b.l.t. sub on white bread with bacon, lettuce and tomato has 33% of the recommended daily needs of copper.

Manganese 48% of DV

A serving of 296 grams of subway, b.l.t. sub on white bread with bacon, lettuce and tomato has 48% of the recommended daily needs of manganese.

Selenium 125% of DV

A serving of 296 grams of subway, b.l.t. sub on white bread with bacon, lettuce and tomato has 125% of the recommended daily needs of selenium.

Thiamin 100% of DV

A serving of 296 grams of subway, b.l.t. sub on white bread with bacon, lettuce and tomato has 100% of the recommended daily needs of thiamin.

Riboflavin 64% of DV

A serving of 296 grams of subway, b.l.t. sub on white bread with bacon, lettuce and tomato has 64% of the recommended daily needs of riboflavin.

Niacin 90% of DV

A serving of 296 grams of subway, b.l.t. sub on white bread with bacon, lettuce and tomato has 90% of the recommended daily needs of niacin.

Folate 66% of DV

A serving of 296 grams of subway, b.l.t. sub on white bread with bacon, lettuce and tomato has 66% of the recommended daily needs of folate.

Amount Per Serving
Calories 606.8		Calories from Fat 171
% Daily Value*
Total Fat 19g		29%
	Saturated Fat 5.7g	28%
	Trans Fat 0.09g
Cholesterol 38.5mg		13%
Sodium 1047.8mg		44%
Total Carbohydrate 78.9g		26%
	Dietary Fiber 4.7g	19%
	Sugars 11g
Protein 30g

Vitamin A 4%	Vitamin C 6%
Calcium 48%	Iron 35%

* Percent Daily Values are based on a 2,000 calorie diet.

Vitamins

Nutrient	Amount	DV %
Vitamin A	207.2 IU	4%
→ Vitamin A, RAE	8.88 µg	1%
→ Alpha Carotene	0 µg	-
→ Beta Carotene	124.32 µg	-
→ Beta Cryptoxanthin	0 µg	-
→ Lutein + zeaxanthin	213.12 µg	-
→ Lycopene	577.2 µg	-
Vitamin B-12	0.53 µg	22%
Vitamin B-6	0.3 mg	18%
Vitamin C	3.85 mg	6%
Vitamin E	0.86 mg	6%
→ Beta Tocopherol	0.21 mg	-
→ Delta Tocopherol	0.5 mg	-
→ Gamma Tocopherol	1.66 mg	-
→ Alpha Tocotrienol	0 mg	-
→ Beta Tocotrienol	1.18 mg	-
→ Delta Tocotrienol	0 mg	-
→ Gamma Tocotrienol	0 mg	-

Vitamins are organic compounds required by your body to grow and develop normally. A balanced diet with a variety of foods is the best way to get the 13 different vitamins that your body requires.

Carbohydrates

Nutrient	Amount	DV %
Carbohydrate	78.91 g	26%
Sugars	10.69 g	43%
→ Sucrose	0 g	-
→ Glucose	3.26 g	-
→ Fructose	5 g	-
→ Lactose	0 g	-
→ Maltose	2.43 g	-
→ Galactose	0 g	-
→ Starch	59.58 g	-
Fiber	4.74 g	19%

Carbohydrates, also known as carbs, saccharides, sugars or starches are the most abundant food source and a key form of energy for your body. Once ingested your body transforms carbohydrates into glucose which is used by your body as an energy source for your cells, tissues and organs.

Fats & Fatty Acids

Nutrient	Amount	DV %
Fat	18.97 g	29%
Saturated Fats	5.67 g	28%
→ Butyric Acid	0 g	-
→ Caproic Acid	0 g	-
→ Caprylic Acid	0 g	-
→ Capric Acid	0.01 g	-
→ Lauric Acid	0.01 g	-
→ Myristic Acid	0.18 g	-
→ Palmitic Acid	3.71 g	-
→ Stearic Acid	1.64 g	-
→ Arachidic Acid	0.04 g	-
→ Behenic Acid	0.02 g	-
→ Lignoceric Acid	0.01 g	-
Monounsaturated Fats	6.97 g	-
→ Myristoleic Acid	0 g	-
→ Pentadecenoic Acid	0 g	-
→ Palmitoleic Acid	0.36 g	-
→ Heptadecenoic Acid	0.04 g	-
→ Oleic Acid	6.45 g	-
→ Gadoleic Acid	0.12 g	-
→ Erucic Acid	0.01 g	-
→ Nervonic Acid	0 g	-
Polyunsaturated Fats	4.79 g	-
→ Linolenic Acid (18:2)	4.26 g	-
→ Linolenic Acid (18:3)	0.31 g	-
→ Alpha-linolenic Acid	0.3 g	-
→ Gamma-linolenic Acid	0.01 g	-
→ Parinaric Acid	0 g	-
→ Eicosadienoic Acid (20:2)	0.08 g	-
→ Eicosadienoic Acid (20:3)	0.03 g	-
→ Arachidonic Acid	0.06 g	-
→ Eicosapentaenoic Acid (EPA)	0 g	-
→ Docosapentaenoic Acid (DPA)	0.01 g	-
→ Docosahexaenoic Acid (DHA)	0.01 g	-
Trans Fats	0.09 g	0%
Total trans-monoenoic	0.06 g	-
Total trans-polyenoic	0.03 g	-

Fat is important in your diet because it gives you energy and helps your body absorb vitamins. Fat is stored in your body in the form of fatty acids. Fatty acids are classified in three different types or families: saturated, monounsaturated and polyunsaturated.

Proteins & Amino Acids

Nutrient	Amount	DV %
Protein	29.78 g	58%

Proteins are present in every cell of your body and are crucial to build and maintain your bones, muscles and skin. Sources of proteins include meat, dairy products, nuts, beans and some grains. It is important to eat foods with the appropriate amount of dietary protein every day because your body does not store protein in the same way fats and carbohydrates are stored.

Minerals

Nutrient	Amount	DV %
Calcium	621.6 mg	48%
Copper	0.3 mg	33%
Iron	6.33 mg	35%
Magnesium	65.12 mg	16%
Manganese	1.11 mg	48%
Phosphorus	298.96 mg	24%
Potassium	550.56 mg	12%
Selenium	68.67 µg	125%
Sodium	1047.84 mg	44%
Zinc	2.84 mg	26%

Minerals are chemical elements required by your body to grow and stay healthy. There are two kinds of minerals: macrominerals and trace minerals. Macrominerals are needed by your body needs in larger amounts, while trace minerals are needed by your body in small amounts.

Sterols

Nutrient	Amount	DV %
Cholesterol	38.48 mg	13%

Cholesterol is a fat like chemical compound that your body requires to build cell membranes and to produce vitamin D and hormones like estrogen and testosterone. Although your body makes all the cholesterol it needs, this nutrient is commonly found in foods like meat, eggs and cheese.

Miscellaneous

Nutrient	Amount	DV %
Ash	5.42 g	-
Water	162.89 g	-

Calories Burn off Time

How long would it take to burn off Subway, B.l.t. Sub On White Bread With Bacon, Lettuce And Tomato with 606.8calories? A brisk walk for 132 minutes, jogging for 62 minutes, or hiking for 101 minutes will help your burn off the calories in subway, b.l.t. sub on white bread with bacon, lettuce and tomato.

Burn off time varies based on your weight, physical activity and exercise intensity. The following physical activity table contains an estimated burn off time for a person weighting 154 lbs.

Physical Activity	Burn Off Time
Bicycling - 10 mph or less	126 minutes
Dancing	110 minutes
Golfing	110 minutes
Hiking	101 minutes
Light Gardening	110 minutes
Stretching	202 minutes
Walking - 3.5 mph	132 minutes
Weight Training - light workout	169 minutes
Aerobics	76 minutes
Basketball	83 minutes
Bicycling - 10 mph or more	62 minutes
Running - 5 mph	62 minutes
Swimming	71 minutes
Walking - 4.5 mph	80 minutes
Weight Training - vigorous workout	83 minutes

Similar Food Items to Subway, B.l.t. Sub On White Bread With Bacon, Lettuce And Tomato

Name	Calories	Total Fat	Proteins	Carbohydrates
Fast Foods, Submarine Sandwich, Bacon, Lettuce, And Tomato On White Bread	205	6.41g	10.06g	26.66g
Fast Foods, Submarine Sandwich, Steak And Cheese On White Bread With Cheese, Lettuce And Tomato	183	5.34g	12.29g	21.49g

Footnotes

Percent daily values are based on a 2,000 calorie reference diet. Factors like age, gender and level of physical activity may affect your daily required values.
Nutrition data based on the USDA National Nutrient Database for Standard Reference, Release 28.
The editorial opinions regarding food value or quality in this website are given without warranty, and are not intended to replace medical advice or a nutritionist guidance.

Dietary Recommendations

A healthy eating pattern that accounts for all foods and beverages within an appropriate calorie level could help achieve and maintain a healthy weight and reduce the risk of chronic disease. Healthy eating habits include the following:

Vegetables from all subgroups, including dark, green, red and orange vegetables and also beans and peas
A variety of whole fruits
Grains with at least half of which are whole grains
Low or fat free dairy products, including milk, yogurt, cheese and/or fortified soy beverages
Protein foods, including seafood, lean meats and poultry, eggs and nuts
Oils with limited amounts of saturated fats and trans fats, added sugars, and sodium