Italian Sub
This sandwich offers a satisfying source of protein and dietary fiber, which supports digestive health. It has a balanced amount of fats, including saturated fats, providing steady energy levels. Rich in calcium and iron, it contributes to bone strength and metabolic functions. Additionally, it contains essential vitamins like A, B12, and K that promote vitality and overall wellness.
Macro Impact
A Serving (180 g) of Italian Sub contains 480 calories, 22 g of protein, 42 g of carbohydrates, and 25 g of fat.
Calorie Burn
How long would it take to burn off 480 calories?
- Walking3.5 mph, moderate pace85 min
- YogaModerate effort, gentle pace122 min
- SwimmingFreestyle, moderate effort63 min
- Biking12–14 mph, moderate effort46 min
- StairsStair climbing, moderate pace61 min
- Running5 mph (12 min/mile)44 min
Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.
Nutritional composition
Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).
Values per Serving (180 g)
Carbohydrates
- Carbohydrates42 / 313 g(13%)
- Dietary Fiber5 / 38 g(13%)
- Soluble Fiber1 g
- Insoluble Fiber4 g
- Total Sugars7 g
- Added Sugars1 / 63 g(2%)
- Sugar Alcohols0 g
- Other Carbohydrates0 g
- Sorbitol0 g
- Xylitol0 g
Fats
- Total Fat25 / 83 g(30%)
- Saturated Fat8 / 25 g(32%)
- Trans Fat1 g
- Monounsaturated Fat10 g
- Polyunsaturated Fat6 g
- Cholesterol55 / 300 mg(18%)
- Omega-30.2 g
- Omega-65.8 g
- Omega-910 g
- Oleic Acid9.5 g
- Capric Acid0.1 g
- Erucic Acid0.2 g
- Lauric Acid0.5 g
- Stearic Acid2.3 g
- Caprylic Acid0.1 g
- Linoleic Acid5.6 g
- Myristic Acid1 g
- Palmitic Acid4 g
- Linolenic Acid0 g
- Eicosenoic Acid0.3 g
- Arachidonic Acid0.1 g
- Alpha-Linolenic Acid (ALA)0.2 g
- Docosahexaenoic Acid (DHA)0 g
- Gamma-Linolenic Acid (GLA)0.1 g
- Docosapentaenoic Acid (DPA)0 g
- Eicosapentaenoic Acid (EPA)0 g
- Dihomo-Gamma-Linolenic Acid (DGLA)0 g
Protein
- Protein22 / 56 g(39%)
Amino Acids
- Lysine1.7 g
- Serine1 g
- Valine1.3 g
- Alanine1.4 g
- Cystine0.1 g
- Cysteine0.4 g
- Proline1.2 g
- Taurine10 mg
- Arginine1.6 g
- Histidine0.6 g
- Threonine0.9 g
- Isoleucine1.1 g
- Methionine0.6 g
- Tryptophan0.3 g
- Glutamic Acid3 g
- Aspartic Acid2 g
- Phenylalanine0.8 g
- Glycine1.4 g
- Leucine1.8 g
- Tyrosine0.8 g
Vitamins
- Vitamin A150 / 900 ug(17%)
- Vitamin C4 / 90 mg(4%)
- Vitamin D0.5 / 15 ug(3%)
- Vitamin E1 / 15 mg(7%)
- Vitamin K15 / 120 ug(12%)
- Vitamin B60.3 / 1.3 mg(23%)
- Vitamin B121 / 2.4 ug(42%)
- Thiamin (B1)0.3 / 1.2 mg(25%)
- Riboflavin (B2)0.2 / 1.3 mg(15%)
- Niacin (B3)4 / 16 mg(25%)
- Folate40 / 400 ug(10%)
- Pantothenic Acid (B5)0.5 / 5 mg(10%)
- Biotin2 / 30 ug(7%)
- Choline25 / 550 mg(5%)
Minerals
- Calcium200 / 1,000 mg(20%)
- Iron2.5 / 8 mg(31%)
- Magnesium30 / 420 mg(7%)
- Phosphorus180 / 700 mg(26%)
- Potassium300 / 3,400 mg(9%)
- Sodium1,870 / 2,300 mg(81%)
- Zinc3 / 11 mg(27%)
- Copper0.3 / 0.9 mg(33%)
- Manganese0.5 / 2.3 mg(22%)
- Selenium20 / 55 ug(36%)
- Iodine20 / 150 ug(13%)
- Chromium5 / 35 ug(14%)
- Molybdenum10 / 45 ug(22%)
- Chloride2,900 / 2,300 mg(126%)
Other
- Water90 / 3,700 g(2%)
- Caffeine0 mg
- Alcohol0 g
Sources
Start today, for free
Track calories and macros in seconds per meal. Download, set your goal and you're ready to go.
