🧪 Nutrition Facts
- Calories 530.0
- Total Fat 26.0 g
- Saturated Fat 5.0 g
- Cholesterol 40.0 mg
- Sodium 690.0 mg
- Potassium 500.0 mg
- Total Carbohydrate 42.0 g
- Dietary Fiber 2.0 g
- Sugars 5.0 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 60.0 mg
- Copper 0.0 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 530.0 calories per serving (1 Sandwich (6 inch)), Subway Tuna Sandwich is a high-calorie food — portion size matters if you're monitoring your daily intake. The majority of its calories come from fat (26.0g, 48.1% of calories), including 5.0g of saturated fat. One thing to note: a single serving contains 690.0mg of sodium (30% 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 Tuna 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 Tuna Sandwich contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 530.0 kcal | 26.5% |
| Total Fat | 26.0 g | 33% |
| Saturated Fat | 5.0 g | 25% |
| Cholesterol | 40.0 mg | 13% |
| Sodium | 690.0 mg | 30% ⚠️ |
| Total Carbohydrate | 42.0 g | 15% |
| Dietary Fiber | 2.0 g | 7% |
| Total Sugars | 5.0 g | 10% |
| Protein | 21.0 g | 42% ✅ |
| Calcium | 60.0 mg | 5% |
| Iron | 2.0 mg | 11% |
| Potassium | 500.0 mg | 11% |
* 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 Tuna Sandwich accounts for 26.5% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from fat. Fat makes up 48.1% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 530.0 calories in Subway Tuna Sandwich? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 40.1 min |
| Walking: 17 minutes per mile | 91.5 min |
| Cycling (Low Intensity) | 58.0 min |
| HIIT | 49.1 min |
| Bench Press | 103.2 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Subway Tuna Sandwich
Is Subway Tuna Sandwich good for weight loss?
At 530 calories per sandwich, this is moderate for weight loss and could fit into many plans, but the high sodium content (690mg) and relatively high fat (26g) mean you'll want to be mindful of portion sizes and what else you eat that day. The 21g of protein is helpful for satiety, though the carbs-to-protein ratio isn't ideal for maximizing fullness.
Is Subway Tuna Sandwich good for muscle building?
The 21g of protein is decent support for muscle recovery, and the carbs can help replenish energy after training. However, you'd likely want to pair this with additional protein sources or choose a higher-protein sandwich option for more substantial muscle-building support.
Is Subway Tuna Sandwich good post-workout fuel?
This sandwich offers a reasonable carb-protein combination for post-workout recovery, with 42g carbs and 21g protein to refuel muscles and replenish glycogen. The timing works well, though you might want a smaller snack with faster-digesting carbs immediately after exercise for quicker recovery.
How might Subway Tuna Sandwich affect blood sugar?
With 42g carbs and only 2g fiber, this sandwich will cause a noticeable blood sugar rise, especially since the refined bread doesn't slow digestion much. The 5g sugar is moderate, but the overall carb load means this isn't the best choice if you're managing blood sugar carefully.
What should I watch out for with Subway Tuna Sandwich?
The sodium level (690mg in just one sandwich) is quite high—roughly 30% of many people's daily limit—so this isn't ideal if you're monitoring sodium intake for heart health or blood pressure. Be cautious about the mayo-based dressing, which contributes significantly to the fat and calorie content.
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.
