Subway, Meatball Marinara Sub On White Bread (no Toppings)

Serving Size 100 grams

Nutritional Value and Analysis

Subway, Meatball Marinara Sub On White Bread (no Toppings) with a serving size of 100 grams has a total of 219 calories with 8.45 grams of fat. The serving size is equivalent to 100 grams of food and contains 76.05 calories from fat. This item is classified as fast foods foods.

Nutrition Facts

Serving Size 100g (about 3.52 oz)

Amount Per Serving
Calories 219 Calories from Fat 76
% Daily Value*
Total Fat 8.5g 13%
Saturated Fat 3.1g 16%
Trans Fat 0.42g
Cholesterol 15mg 5%
Sodium 437mg 18%
Total Carbohydrate 26g 9%
Dietary Fiber 2.1g 8%
Sugars 5g
Protein 10g
Vitamin A 6% Vitamin C 1%
Calcium 14% Iron 13%

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

Vitamins

NutrientAmountDV %
Vitamin A292 IU6%
Vitamin A, RAE15 µg2%
Alpha Carotene0 µg-
Beta Carotene175 µg-
Beta Cryptoxanthin0 µg-
Lutein + zeaxanthin95 µg-
Lycopene3152 µg-
Vitamin B-120.55 µg23%
Vitamin B-60.13 mg8%
Vitamin C0.4 mg1%
Vitamin E0.79 mg5%
→ Beta Tocopherol0.08 mg-
→ Delta Tocopherol0.24 mg-
→ Gamma Tocopherol0.66 mg-
→ Alpha Tocotrienol0.04 mg-
→ Beta Tocotrienol0.31 mg-
→ Delta Tocotrienol0 mg-
→ Gamma Tocotrienol0 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

NutrientAmountDV %
Carbohydrate26.01 g9%
Sugars4.98 g20%
→ Sucrose0 g-
→ Glucose1.93 g-
→ Fructose2.09 g-
→ Lactose0 g-
→ Maltose0.96 g-
→ Galactose0 g-
→ Starch16.43 g-
Fiber2.1 g8%

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

NutrientAmountDV %
Fat8.45 g13%
Saturated Fats3.12 g16%
→ Butyric Acid0 g-
→ Caproic Acid0 g-
→ Caprylic Acid0 g-
→ Capric Acid0 g-
→ Lauric Acid0.01 g-
→ Myristic Acid0.22 g-
→ Palmitic Acid1.78 g-
→ Stearic Acid0.98 g-
→ Arachidic Acid0.01 g-
→ Behenic Acid0.01 g-
→ Lignoceric Acid0 g-
Monounsaturated Fats3.57 g-
→ Myristoleic Acid0.06 g-
→ Pentadecenoic Acid0 g-
→ Palmitoleic Acid0.28 g-
→ Heptadecenoic Acid0.09 g-
→ Oleic Acid 3.15 g-
→ Gadoleic Acid0.03 g-
→ Erucic Acid0 g-
→ Nervonic Acid0 g-
Polyunsaturated Fats1.13 g-
→ Linolenic Acid (18:2)1 g-
→ Linolenic Acid (18:3)0.1 g-
→ Alpha-linolenic Acid0.1 g-
→ Gamma-linolenic Acid0 g-
→ Parinaric Acid0 g-
→ Eicosadienoic Acid (20:2)0 g-
→ Eicosadienoic Acid (20:3)0.01 g-
→ Arachidonic Acid0.01 g-
→ Eicosapentaenoic Acid (EPA)0 g-
→ Docosapentaenoic Acid (DPA)0 g-
→ Docosahexaenoic Acid (DHA) 0 g-
Trans Fats0.42 g2%
Total trans-monoenoic0.38 g-
Total trans-polyenoic0.04 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

NutrientAmountDV %
Protein9.77 g19%

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

NutrientAmountDV %
Calcium176 mg14%
Copper0.13 mg14%
Iron2.32 mg13%
Magnesium29 mg7%
Manganese0.43 mg19%
Phosphorus97 mg8%
Potassium275 mg6%
Selenium13.8 µg25%
Sodium437 mg18%
Zinc1.19 mg11%

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

NutrientAmountDV %
Cholesterol15 mg5%

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

NutrientAmountDV %
Ash2.17 g-
Water53.59 g-

Calories Burn off Time

How long would it take to burn off Subway, Meatball Marinara Sub On White Bread (no Toppings) with 219calories? A brisk walk for 48 minutes, jogging for 22 minutes, or hiking for 37 minutes will help your burn off the calories in subway, meatball marinara sub on white bread (no toppings).

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 ActivityBurn Off Time
Bicycling - 10 mph or less46 minutes
Dancing40 minutes
Golfing40 minutes
Hiking37 minutes
Light Gardening40 minutes
Stretching73 minutes
Walking - 3.5 mph48 minutes
Weight Training - light workout61 minutes
Aerobics27 minutes
Basketball30 minutes
Bicycling - 10 mph or more22 minutes
Running - 5 mph22 minutes
Swimming26 minutes
Walking - 4.5 mph29 minutes
Weight Training - vigorous workout30 minutes
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