Calories in Italian Sub with Lettuce & Tomato

At 489.6 calories per serving (1 Serving (255.0g)), Italian Sub with Lettuce & Tomato is a high-calorie food — portion size matters if you're monitoring your daily intake. Carbohydrates are the primary energy source at 49.0g per serving (39.9% of calories), with a good 2.0g of dietary fiber. One thing to note: a single serving contains 1950.8mg of sodium (85% of the daily recommended limit), which is significant if you're watching your salt intake.

Tags are generated automatically from USDA nutrition data using standard dietary thresholds. They are for general guidance only and are not medical advice.

White Roll (enriched Wheat Flour (wheat Flour, Malted Barley Flour, Niacin, Reduced Iron, Thiamin Mononitrate, Riboflavin, Folic Acid), Water, Sugar, Yeast, Wheat Gluten, Salt, Malted Barley Extract, Calcium Propionate (preservative), Dough Conditioners (diacetyl Tartaric Acid Esters of Mono and Diglycerides, Sodium Stearoyl Lactylate, Ascorbic Acid, Enzymes, L-Cysteine, Azodicarbonamide), Malted Barley Flour), Tomato, Ham (cured with Water, Dextrose, Contains 2% or Less of Salt, Sodium Lactate, Potassium Lactate, Modified Food Starch, Sodium Phosphates, Sodium Diacetate, Sodium Erythorbate, Smoke Flavoring, Sodium Nitrite), Provolone Cheese (pasteurized Milk, Cheese Culture, Salt, Enzymes), Salami (chicken, Pork, Water, Beef Hearts, Beef, Corn Syrup, Water, Flavoring, Contains 2% or Less of Salt, Potassium Lactate, Sodium Lactate, Dextrose, Sodium Diacetate, Sodium Erythorbate, Sodium Nitrite), Pepperoni (pork, Beef, Salt, Dextrose, Spices, Lactic Acid Starter Culture, Oleoresin of Paprika, Dehydrated Garlic, Sodium), Green Leaf Lettuce, Banana Peppers (peppers, Vinegar, Water, Salt, Citric Acid, Sodium Bisulfite, 1.10TH of 1% Benzoate of Soda, Yellow #5).

Detected additives are based on the ingredient list in the USDA Food Central Database. Always read the full product label as formulations can change. Presence of these ingredients does not necessarily indicate a health risk — consult a healthcare professional for personalised dietary advice. Fortification agents are synthetic vitamins or minerals added to restore nutrients lost during processing or to boost nutritional content. They are added for public health reasons and are widely considered safe.

The following shows how one serving of Italian Sub with Lettuce & Tomato contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).

Italian Sub with Lettuce & Tomato accounts for 24.5% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 39.9% of the calories.

How long would it take to burn off the 489.6 calories in Italian Sub with Lettuce & Tomato? The table below shows burn time for a 170-pound person doing common exercises.

Find more information on calories burned doing popular exercises.

Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.

This is the complete reference guide to fruit nutrition — covering calories, sugar, fibre, and the best fruits for specific dietary goals. Use the links below to jump to the section most relevant to your needs, or browse the full rankings below. Complete Fruit Calorie Rankings Here are the most common fruits ranked by calories per 100g, from lowest to highest: Watermelon — 30 cal See nutrition Strawberries — 32 cal See nutrition Cantaloupe — 34 cal See nutrition Peach — 39 cal See nutrition Grapefruit — 42 cal See nutrition Blackberries — 43 cal See nutrition Orange — 47 cal See nutrition Pineapple — 50 cal See nutrition Apple — 52 cal See nutrition Raspberries — 52 cal See nutrition Blueberries — 57 cal See nutrition Dragon fruit — 60 cal See nutrition Mango — 60 cal See nutrition Kiwi — 61 cal See nutrition Cherries — 63 cal See nutrition Grapes — 67 cal See nutrition Banana — 89 cal See nutrition Avocado — 160 cal See nutrition Core Rankings Lowest Calorie Fruits Ranked — watermelon, strawberries, and raspberries lead the list Highest Calorie Fruits Ranked — avocado, banana, and mango top the list Fruits Ranked by Sugar Content — avocado and berries are lowest; banana and grapes are highest Fruits Ranked by Fiber Content — raspberries, blackberries, and avocado lead Best Fruits for Weight Loss — berries, grapefruit, and apple are the top choices Fresh vs Other Formats Fresh vs Frozen Fruit — nutritionally similar, frozen wins for out-of-season fruit Dried vs Fresh Fruit — dried fruit has 4-8x more calories per gram Fruit Juice vs Whole Fruit — whole fruit wins on fibre, satiety, and blood sugar impact Smoothie vs Whole Fruit — smoothies can contain 300-600 calories; whole fruit is more filling Diet and Use Case Low Sugar Fruits for Diabetics — berries, avocado, and grapefruit are the best choices Keto Friendly Fruits Ranked — avocado, raspberries, and blackberries fit keto macros Best Fruits Before a Workout — banana, mango, and watermelon are top choices Best Fruits After a Workout — tart cherries, banana, and blueberries lead for recovery Seasonal and Exotic Tropical Fruits Ranked by Calories — from 30-cal papaya to 160-cal avocado Summer Fruits Ranked by Calories — watermelon, strawberries, peaches, and cherries Winter Fruits Ranked by Calories — citrus, kiwi, pomegranate, and pears Dragon Fruit vs Kiwi — kiwi wins on vitamin C; dragon fruit wins on iron Fruit Comparisons For detailed side-by-side nutrition comparisons see: Apple vs Banana Blueberries vs Strawberries Avocado vs Apple Blueberries vs Banana Using Our Fruit Nutrition Tools Track your daily fruit intake with our Food Tracker.