In-depth food interpretation: Subway
Quick snapshot
Energy per 100 g: 146 kcal · Score: 100.0/100 · Level: Excellent
This section helps you decide where Subway fits in your routine by combining energy, score, and nutrient balance. Energy is 146 kcal per 100 g, which becomes more meaningful as portion size increases. If your goal is weight management, this number helps control daily intake; if your goal is performance and recovery, it can indicate whether the food supports your energy demand.
Macro profile shows 10.7 g protein, 4.5 g fat, and 20.4 g carbs per 100 g. Total macro load is 35.5 g. The dominant macro is carbohydrate, which helps explain where this food is most useful: satiety, quick energy, or richer meal structure.
On micronutrients, key contributors include Sodyum (348.0 mg), Potasyum (265.0 mg), Kalsiyum (153.0 mg), Likopen (149.0 µg), Enerji (146.0 kj), Fosfor (131.0 mg). This is the part that often decides quality in real life, especially when you build variety across the week.
Nutrition score is 100.0/100 (Excellent). Use this as a directional signal instead of a strict verdict. A lower score does not automatically mean "bad food"; it usually means you should balance it with complementary foods during the day.
Compared with similar foods, the average energy difference is -128.6 kcal. Examples from similar options: Arby'S, Kavrulmuş Dana Sandviç, Klasik, Beyaz Ekmekli Jambon, Marul ve Domates Sandviçi, Big Mac (Sosuz), Burger King, Cheeseburger. This makes it easier to decide whether you want a lighter, denser, or more balanced alternative.
- Decide your main goal before comparing: calorie control, satiety, performance, or balance.
- Focus on 2-3 key metrics first; too many numbers can reduce decision quality.
- Evaluate this food in the context of the whole day, not as an isolated choice.
In short, Subway can be a strong option when matched with the right portion and pairing strategy. The most practical approach is simple: keep what this food does well, and complete what it lacks with other items in your meal plan.