Sub sandwich calories
A 190 g serving of sub sandwich is roughly 317 kcal. Per 100 g that's 167 kcal, with 24% of the energy coming from fat and 52% from carbs.
A serving covers about 16% of the 2,000 kcal reference day used on US nutrition labels.
A real serving: 228 to 406 kcal
Nutrition facts
| Nutrient | Per 100 g | Per serving (190 g) |
|---|---|---|
| kcal | 167 | 317 |
| Protein, g | 10.2 | 19.4 |
| Fat, g | 4.4 | 8.4 |
| Carbs, g | 21.5 | 40.9 |
| Fiber, g | 1.1 | 2.1 |
Calories by portion
| Portions | Most likely | Range, kcal | Steps to burn |
|---|---|---|---|
| ½ · 95 g | 159 kcal | 114-203 | 4,900 |
| 1 · 190 g | 317 kcal | 228-406 | 9,900 |
| 1½ · 285 g | 476 kcal | 343-609 | 14,800 |
| 2 · 380 g | 635 kcal | 457-812 | 19,800 |
The same portion buttons as in the Kalorea app: ½, 1, 1½ and 2 servings.
How long to burn one serving
About 9,900 steps, or 77 minutes of brisk walking for an average adult.
How we count: an adult of 75 kg and 175 cm walking at 5.6 km/h burns (4.3 − 1) × 75 = 247.5 kcal an hour above resting. Steps are distance divided by a stride of 0.415 × height. That's about 31 steps per kcal. The Kalorea app uses your own height and weight.
Shoot it from above so the whole plate is in frame. If it's oilier than usual, add “lots of oil” to the description, and Kalorea will lean to the top of the range.
Compared with similar foods
| Food | kcal / 100 g | Serving | Protein / 100 g |
|---|---|---|---|
| Mac and cheese | 155 | 293 kcal / 189 g | 5.9 g |
| Sub sandwich | 167 | 317 kcal / 190 g | 10.2 g |
| Shawarma | 175 | 525 kcal / 300 g | 10.7 g |
| Burrito | 192 | 463 kcal / 241 g | 8.6 g |
| Tamale | 192 | 344 kcal / 179 g | 6.6 g |
| Gyro | 213 | 596 kcal / 280 g | 11.1 g |
| Taco | 217 | 221 kcal / 102 g | 10.2 g |
| Hash browns | 234 | 124 kcal / 53 g | 2.5 g |
| Chicken sandwich | 236 | 441 kcal / 187 g | 14.9 g |
Lightest in this group per 100 g: Mac and cheese.
Where the numbers come from
Values from USDA FoodData Central, a public domain (CC0) database by the US Department of Agriculture: FDC 170696, FDC 170706, FDC 170707, FDC 170298 (Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato).
The ±28% range covers natural variation between samples: size, variety, ripeness or fat content, and how it was prepared.
Questions
How many calories in a ham and cheese sandwich?
Sub sandwich has about 167 kcal per 100 g. A typical 190 g serving is about 317 kcal, and realistically anywhere from 228 to 406 kcal depending on the recipe and portion.
How much protein is in sub sandwich?
10.2 g of protein per 100 g, or about 19.4 g in a 190 g serving.
Your plate isn't a lab sample
Snap your own sub sandwich and Kalorea estimates what's actually on your plate, with a range and macros.