1 serving (250 grams) contains 480 calories, 25.0 grams of protein, 18.0 grams of fat, and 46.0 grams of carbohydrates.
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Nutrition Information
Calories |
452.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.0 g | 21% | |
| Saturated Fat | 4.7 g | 23% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 37.7 mg | 12% | |
| Sodium | 1179.2 mg | 51% | |
| Total Carbohydrates | 43.4 g | 15% | |
| Dietary Fiber | 4.7 g | 16% | |
| Sugars | 5.7 g | ||
| protein | 23.6 g | 47% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 188.7 mg | 14% | |
| Iron | 2.8 mg | 15% | |
| Potassium | 330.2 mg | 7% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Subway turkey cheese and mayo sub
The Subway Turkey Cheese and Mayo Sub is a sandwich featuring sliced turkey breast, cheese, and mayonnaise on bread, commonly paired with fresh vegetables. Originating as a popular fast-food option, Subway sandwiches offer customizable subs in various cuisines with a focus on quick meals. Nutritionally, the sub is a significant source of protein from turkey and cheese, while mayonnaise adds fats. Depending on the bread chosen and added veggies, it can provide fiber, essential micronutrients like folate, and B vitamins. However, it can also be high in sodium and fats, especially with mayonnaise and cheese.
Health Benefits
- Provides high amounts of protein from turkey and cheese, important for muscle repair and growth.
- Contains B vitamins like vitamin B6 from turkey, which supports brain health and energy metabolism.
- Possibly a source of calcium from cheese, essential for strong bones and proper cellular function.
Dietary Considerations
Selection and Storage
This sandwich should be consumed fresh. If refrigerated, store in an airtight container for up to one day to prevent sogginess and maintain quality.
Common Questions About Subway turkey cheese and mayo sub Nutrition
How many calories and protein are in a Subway Turkey Cheese and Mayo Sub?
A 6-inch Subway Turkey Cheese and Mayo Sub typically contains around 320-400 calories, depending on the choice of bread and added toppings, and provides about 18-20 grams of protein. It also contains small amounts of vitamins like B12 and minerals like calcium, depending on the cheese added.
Is the Subway Turkey Cheese and Mayo Sub suitable for a keto diet?
The Subway Turkey Cheese and Mayo Sub is not ideal for a strict keto diet due to the high carbohydrate content in the bread, which contributes roughly 40-50 grams of carbs in a 6-inch sub. However, you can modify it by opting for a lettuce wrap or no bread at all to fit keto guidelines.
Is the Subway Turkey Cheese and Mayo Sub healthy?
The sub can be part of a balanced diet as it’s relatively moderate in calories and offers a decent amount of protein. However, concerns may arise from the sodium content, as it typically contains 900-1,100 mg of sodium, which can be high for individuals watching their salt intake or managing hypertension.
What is a healthy serving size for a Subway Turkey Cheese and Mayo Sub?
A healthy serving size would generally be the 6-inch sub, which is more portion-controlled. If you are looking for a lighter option, consider reducing the portions of cheese and mayo or adding extra vegetables for fiber and nutrients.
How does the Subway Turkey Cheese and Mayo Sub compare to other deli-style sandwiches?
Compared to other deli-style sandwiches, the Turkey Cheese and Mayo Sub is relatively lower in calories and fat but may still be high in sodium. Choosing whole-grain bread and less mayo can make it a lighter option compared to sandwiches with heavy sauces and processed meats like salami or meatballs.
