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Subway, Turkey Breast Sub On White Bread With Lettuce And Tomato

Serving Size 12 inch sub

Nutritional Value and Analysis

Subway, Turkey Breast Sub On White Bread With Lettuce And Tomato with a serving size of 12 inch sub has a total of 539.49 calories with 8.48 grams of fat. The serving size is equivalent to 367 grams of food and contains 76.32 calories from fat. This item is classified as fast foods foods.

This food is a good source of protein, calcium, iron, phosphorus, copper, manganese, selenium, thiamin, riboflavin, niacin, pantothenic acid, vitamin b-6 and folate but is high in sodium.

Protein 66% of DV

A serving of 367 grams of subway, turkey breast sub on white bread with lettuce and tomato has 66% of the recommended daily needs of protein.

Calcium 48% of DV

A serving of 367 grams of subway, turkey breast sub on white bread with lettuce and tomato has 48% of the recommended daily needs of calcium.

Iron 38% of DV

A serving of 367 grams of subway, turkey breast sub on white bread with lettuce and tomato has 38% of the recommended daily needs of iron.

Phosphorus 36% of DV

A serving of 367 grams of subway, turkey breast sub on white bread with lettuce and tomato has 36% of the recommended daily needs of phosphorus.

Sodium 48% of DV

A serving of 367 grams of subway, turkey breast sub on white bread with lettuce and tomato has 48% of the recommended daily intake of sodium.

Copper 31% of DV

A serving of 367 grams of subway, turkey breast sub on white bread with lettuce and tomato has 31% of the recommended daily needs of copper.

Manganese 47% of DV

A serving of 367 grams of subway, turkey breast sub on white bread with lettuce and tomato has 47% of the recommended daily needs of manganese.

Selenium 113% of DV

A serving of 367 grams of subway, turkey breast sub on white bread with lettuce and tomato has 113% of the recommended daily needs of selenium.

Thiamin 83% of DV

A serving of 367 grams of subway, turkey breast sub on white bread with lettuce and tomato has 83% of the recommended daily needs of thiamin.

Riboflavin 64% of DV

A serving of 367 grams of subway, turkey breast sub on white bread with lettuce and tomato has 64% of the recommended daily needs of riboflavin.

Niacin 106% of DV

A serving of 367 grams of subway, turkey breast sub on white bread with lettuce and tomato has 106% of the recommended daily needs of niacin.

Pantothenic Acid 31% of DV

A serving of 367 grams of subway, turkey breast sub on white bread with lettuce and tomato has 31% of the recommended daily needs of pantothenic acid.

Vitamin B-6 38% of DV

A serving of 367 grams of subway, turkey breast sub on white bread with lettuce and tomato has 38% of the recommended daily needs of vitamin b-6.

Folate 61% of DV

A serving of 367 grams of subway, turkey breast sub on white bread with lettuce and tomato has 61% of the recommended daily needs of folate.

Default Serving 100gServing 6 inch subServing 12 inch sub

Nutrition Facts

Serving Size 12 inch sub (367 g)

Amount Per Serving
Calories 539.49 Calories from Fat 76
% Daily Value*
Total Fat 8.5g 13%
Saturated Fat 1.8g 9%
Trans Fat 0.07g
Cholesterol 36.7mg 12%
Sodium 1163.4mg 48%
Total Carbohydrate 82.3g 27%
Dietary Fiber 4.8g 19%
Sugars 11g
Protein 33g
Vitamin A 3% Vitamin C 7%
Calcium 48% Iron 38%

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

Vitamins

NutrientAmountDV %
Vitamin A172.49 IU3%
→ Vitamin A, RAE7.34 µg1%
→ Alpha Carotene0 µg-
→ Beta Carotene102.76 µg-
→ Beta Cryptoxanthin0 µg-
→ Lutein + zeaxanthin264.24 µg-
→ Lycopene759.69 µg-
Vitamin B-120.44 µg18%
Vitamin B-60.65 mg38%
Vitamin C4.4 mg7%
Vitamin E1.03 mg7%
→ Beta Tocopherol0.26 mg-
→ Delta Tocopherol0.7 mg-
→ Gamma Tocopherol2.06 mg-
→ Alpha Tocotrienol0.07 mg-
→ Beta Tocotrienol1.36 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 %
Carbohydrate82.28 g27%
Sugars11.34 g45%
→ Sucrose0 g-
→ Glucose4.33 g-
→ Fructose4.7 g-
→ Lactose0 g-
→ Maltose2.31 g-
→ Galactose0 g-
→ Starch61.29 g-
Fiber4.77 g19%

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 %
Fat8.48 g13%
Saturated Fats1.75 g9%
→ Butyric Acid0 g-
→ Caproic Acid0 g-
→ Caprylic Acid0 g-
→ Capric Acid0 g-
→ Lauric Acid0 g-
→ Myristic Acid0.03 g-
→ Palmitic Acid1.24 g-
→ Stearic Acid0.39 g-
→ Arachidic Acid0.02 g-
→ Behenic Acid0.02 g-
→ Lignoceric Acid0.01 g-
Monounsaturated Fats1.91 g-
→ Myristoleic Acid0 g-
→ Pentadecenoic Acid0 g-
→ Palmitoleic Acid0.07 g-
→ Heptadecenoic Acid0.01 g-
→ Oleic Acid 1.78 g-
→ Gadoleic Acid0.04 g-
→ Erucic Acid0 g-
→ Nervonic Acid0 g-
Polyunsaturated Fats3.81 g-
→ Linolenic Acid (18:2)3.37 g-
→ Linolenic Acid (18:3)0.32 g-
→ Alpha-linolenic Acid0.31 g-
→ Gamma-linolenic Acid0.01 g-
→ Parinaric Acid0 g-
→ Eicosadienoic Acid (20:2)0.01 g-
→ Eicosadienoic Acid (20:3)0.01 g-
→ Arachidonic Acid0.05 g-
→ Eicosapentaenoic Acid (EPA)0 g-
→ Docosapentaenoic Acid (DPA)0.01 g-
→ Docosahexaenoic Acid (DHA) 0 g-
Trans Fats0.07 g0%
Total trans-monoenoic0.03 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 %
Protein33.47 g66%

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 %
Calcium620.23 mg48%
Copper0.28 mg31%
Iron6.75 mg38%
Magnesium84.41 mg20%
Manganese1.09 mg47%
Phosphorus447.74 mg36%
Potassium928.51 mg20%
Selenium62.39 µg113%
Sodium1163.39 mg48%
Zinc2.42 mg22%

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 %
Cholesterol36.7 mg12%

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 %
Ash6.68 g-
Water236.09 g-

Calories Burn off Time

How long would it take to burn off Subway, Turkey Breast Sub On White Bread With Lettuce And Tomato with 539.49calories? A brisk walk for 117 minutes, jogging for 55 minutes, or hiking for 90 minutes will help your burn off the calories in subway, turkey breast sub on white bread with 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 ActivityBurn Off Time
Bicycling - 10 mph or less112 minutes
Dancing98 minutes
Golfing98 minutes
Hiking90 minutes
Light Gardening98 minutes
Stretching180 minutes
Walking - 3.5 mph117 minutes
Weight Training - light workout150 minutes
Aerobics67 minutes
Basketball74 minutes
Bicycling - 10 mph or more55 minutes
Running - 5 mph55 minutes
Swimming63 minutes
Walking - 4.5 mph71 minutes
Weight Training - vigorous workout74 minutes
Similar Food Items to Subway, Turkey Breast Sub On White Bread With Lettuce And Tomato
Name Calories Total Fat Proteins Carbohydrates
Fast Foods, Hamburger, Large, Single Patty, With Condiments25611.6g15.68g22.14g
Subway, Black Forest Ham Sub On White Bread With Lettuce And Tomato1512.53g9.12g22.91g
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