🧪 Nutrition Facts
- Calories 520.0
- Total Fat 22.0 g
- Saturated Fat 9.0 g
- Cholesterol 50.0 mg
- Sodium 1100.0 mg
- Potassium 550.0 mg
- Total Carbohydrate 52.0 g
- Dietary Fiber 4.0 g
- Sugars 9.0 g
- Protein 21.0 g
- Vitamin A 0.0 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 0.0 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 0.0 mg
- Copper 200.0 mg
- Folate 0.0 µg
- Iron 2.0 mg
- Magnesium 0.0 mg
- Manganese 0.0 mg
- Niacin 0.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 0.0 mg
- Riboflavin 0.0 mg
- Thiamin 0.0 mg
- Zinc 0.0 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
At 520.0 calories per serving (1 Sandwich (6 inch)), Subway Meatball Sandwich is a high-calorie food — portion size matters if you're monitoring your daily intake. Carbohydrates are the primary energy source at 52.0g per serving (42.4% of calories), with a good 4.0g of dietary fiber. One thing to note: a single serving contains 1100.0mg of sodium (48% of the daily recommended limit), which is significant if you're watching your salt intake.
🏷️ Diet & Nutrition Tags
Tags are generated automatically from USDA nutrition data using standard dietary thresholds. They are for general guidance only and are not medical advice.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Subway Meatball Sandwich — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Subway Meatball Sandwich contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 520.0 kcal | 26% |
| Total Fat | 22.0 g | 28% |
| Saturated Fat | 9.0 g | 45% |
| Cholesterol | 50.0 mg | 17% |
| Sodium | 1100.0 mg | 48% ⚠️ |
| Total Carbohydrate | 52.0 g | 19% |
| Dietary Fiber | 4.0 g | 14% |
| Total Sugars | 9.0 g | 18% |
| Protein | 21.0 g | 42% ✅ |
| Iron | 2.0 mg | 11% |
| Potassium | 550.0 mg | 12% |
| Copper | 200.00 mg | 22222% ⭐ |
* 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).
🔥 Calorie Analysis
Subway Meatball Sandwich accounts for 26% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 42.4% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 520.0 calories in Subway Meatball Sandwich? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 39.3 min |
| Walking: 17 minutes per mile | 89.7 min |
| Cycling (Low Intensity) | 56.9 min |
| HIIT | 48.2 min |
| Swimming (Low Intensity) | 66.1 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Subway Meatball Sandwich
Is Subway Meatball Sandwich good for weight loss?
At 520 calories for a 6-inch sandwich, this is moderate in calories but relatively high in fat at 22g, which is calorie-dense. The 21g of protein and 4g of fiber will help you feel satisfied, but the sodium content is quite high, which can promote water retention.
Is Subway Meatball Sandwich good for muscle building?
The 21g of protein is a solid contribution to muscle repair and growth, and the carbs provide energy for workouts. However, you'd typically want more protein per meal for optimal muscle-building results, so pairing this with additional protein sources would be beneficial.
Is Subway Meatball Sandwich good post-workout fuel?
This sandwich works reasonably well after exercise thanks to its protein-carb combination, which supports recovery and glycogen replenishment. The 520 calories fit a typical post-workout meal, though the high sodium is less ideal for recovery hydration.
Is Subway Meatball Sandwich heart-healthy?
The high sodium level is a concern for heart health and blood pressure management. While the saturated fat is moderate at 9g, the overall sodium load makes this choice less heart-friendly, especially if consumed regularly.
What should I watch out for with Subway Meatball Sandwich?
The sodium is exceptionally high at 1100mg—more than half the daily recommended limit in a single sandwich. The saturated fat content at 9g is also notable, so this shouldn't be a frequent choice if you're monitoring saturated fat intake.
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.
