🧪 Nutrition Facts
- Calories 220.0
- Total Fat 2.5 g
- Saturated Fat 0.5 g
- Cholesterol 0.0 mg
- Sodium 360.0 mg
- Potassium 250.0 mg
- Total Carbohydrate 40.0 g
- Dietary Fiber 4.0 g
- Sugars 6.0 g
- Protein 10.0 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 20.0 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 1.5 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
With 220.0 calories per serving (1 Sandwich (6 inch)), Subway Veggie Delite is a moderately calorie-dense food worth tracking if you're managing your intake. Carbohydrates are the primary energy source at 40.0g per serving (71.9% of calories), with a good 4.0g of dietary fiber.
🏷️ 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 Veggie Delite — 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 Veggie Delite contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 220.0 kcal | 11% |
| Total Fat | 2.5 g | 3% |
| Saturated Fat | 0.5 g | 2% |
| Sodium | 360.0 mg | 16% |
| Total Carbohydrate | 40.0 g | 15% |
| Dietary Fiber | 4.0 g | 14% |
| Total Sugars | 6.0 g | 12% |
| Protein | 10.0 g | 20% |
| Calcium | 20.0 mg | 2% |
| Iron | 1.5 mg | 8% |
| Potassium | 250.0 mg | 5% |
* 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 Veggie Delite accounts for 11% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 71.9% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 220.0 calories in Subway Veggie Delite? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 16.6 min |
| Walking: 17 minutes per mile | 38.0 min |
| Cycling (Low Intensity) | 24.1 min |
| HIIT | 20.4 min |
| Cycling (Moderate Intensity) | 19.6 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Subway Veggie Delite
Is Subway Veggie Delite good for weight loss?
At 220 calories per 6-inch sandwich with just 2.5g fat and 10g protein, the Veggie Delite is a relatively light option that can fit into a calorie-controlled diet. The 4g of fiber helps promote satiety, though the moderate protein content means you might want to pair it with additional protein sources to stay satisfied between meals.
Is Subway Veggie Delite good for muscle building?
With only 10g of protein per sandwich, this option falls short for muscle-building goals. You'd need to combine it with higher-protein foods or supplements to meet the protein intake typically recommended for strength training and recovery.
Is Subway Veggie Delite good post-workout fuel?
This sandwich provides carbs for glycogen replenishment and some protein, but the 10g of protein is on the lower side for post-workout recovery. It works best as a post-workout option if paired with an additional protein source like Greek yogurt or a protein shake.
Is Subway Veggie Delite good fuel for endurance activities?
The 40g of carbohydrates make this a reasonable choice for fueling endurance activities, providing energy without excess fat that might cause digestive discomfort. The moderate sodium content of 360mg also helps with electrolyte balance during longer efforts.
How does the fiber in Subway Veggie Delite support digestion?
With 4g of fiber, this sandwich supports digestive health by promoting regular bowel movements and feeding beneficial gut bacteria. The combination of fiber from vegetables and whole grain bread helps stabilize digestion without being excessive.
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.
