Italian Submarine Sandwich
The Italian submarine sandwich provides a tasty source of protein, perfect for those maintaining an active lifestyle. It offers a balanced amount of fats and carbohydrates, delivering sustained energy without being heavy. Rich in calcium and iron, it supports strong bones and healthy oxygen transport in the body. The presence of vitamins like B12 and A adds to its nutritional appeal, making it a flavorful and healthy choice.
Macro Impact
A Serving (200 g) of Italian Submarine Sandwich contains 450 calories, 22 g of protein, 45 g of carbohydrates, and 20 g of fat.
Calorie Burn
How long would it take to burn off 450 calories?
- Walking3.5 mph, moderate pace80 min
- YogaModerate effort, gentle pace114 min
- SwimmingFreestyle, moderate effort59 min
- Biking12–14 mph, moderate effort43 min
- StairsStair climbing, moderate pace57 min
- Running5 mph (12 min/mile)41 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 (200 g)
Carbohydrates
- Carbohydrates45 / 313 g(14%)
- Dietary Fiber3.5 / 38 g(9%)
- Soluble Fiber1 g
- Insoluble Fiber2.5 g
- Total Sugars6 g
- Added Sugars1 / 63 g(2%)
- Sugar Alcohols0 g
- Other Carbohydrates0 g
- Sorbitol0 g
- Xylitol0 g
Fats
- Total Fat20 / 83 g(24%)
- Saturated Fat6 / 25 g(24%)
- Trans Fat1 g
- Monounsaturated Fat11 g
- Polyunsaturated Fat2 g
- Cholesterol45 / 300 mg(15%)
- Omega-30.05 g
- Omega-62 g
- Omega-911 g
- Oleic Acid10.5 g
- Capric Acid0.05 g
- Erucic Acid0.1 g
- Lauric Acid0.1 g
- Stearic Acid1.5 g
- Caprylic Acid0.05 g
- Linoleic Acid1.8 g
- Myristic Acid0.6 g
- Palmitic Acid3.5 g
- Linolenic Acid0.04 g
- Eicosenoic Acid0.4 g
- Arachidonic Acid0.02 g
- Alpha-Linolenic Acid (ALA)0.04 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)0.03 g
Protein
- Protein22 / 56 g(39%)
Amino Acids
- Lysine1.7 g
- Serine1 g
- Valine1.1 g
- Alanine1.1 g
- Cystine0.1 g
- Cysteine0.3 g
- Proline1.1 g
- Taurine0 mg
- Arginine1.2 g
- Histidine0.7 g
- Threonine0.9 g
- Isoleucine1.1 g
- Methionine0.6 g
- Tryptophan0.3 g
- Glutamic Acid3.4 g
- Aspartic Acid2.2 g
- Phenylalanine0.9 g
- Glycine1.1 g
- Leucine2.1 g
- Tyrosine0.8 g
Vitamins
- Vitamin A150 / 900 ug(17%)
- Vitamin C4 / 90 mg(4%)
- Vitamin D0.4 / 15 ug(3%)
- Vitamin E1 / 15 mg(7%)
- Vitamin K8 / 120 ug(7%)
- Vitamin B60.3 / 1.3 mg(23%)
- Vitamin B121.5 / 2.4 ug(63%)
- Thiamin (B1)0.3 / 1.2 mg(25%)
- Riboflavin (B2)0.3 / 1.3 mg(23%)
- Niacin (B3)3.5 / 16 mg(22%)
- Folate25 / 400 ug(6%)
- Pantothenic Acid (B5)0.6 / 5 mg(12%)
- Biotin5 / 30 ug(17%)
- Choline30 / 550 mg(5%)
Minerals
- Calcium200 / 1,000 mg(20%)
- Iron3.5 / 8 mg(44%)
- Magnesium25 / 420 mg(6%)
- Phosphorus150 / 700 mg(21%)
- Potassium300 / 3,400 mg(9%)
- Sodium1,400 / 2,300 mg(61%)
- Zinc2.5 / 11 mg(23%)
- Copper0.2 / 0.9 mg(22%)
- Manganese0.3 / 2.3 mg(13%)
- Selenium30 / 55 ug(55%)
- Iodine15 / 150 ug(10%)
- Chromium5 / 35 ug(14%)
- Molybdenum10 / 45 ug(22%)
- Chloride2,100 / 2,300 mg(91%)
Other
- Water100 / 3,700 g(3%)
- Caffeine0 mg
- Alcohol0 g
Sources
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