Subway - Rob's Subway Salad has a average-calorie, low-carb, high-fat and high-protein content. It is a good source of Vitamin K.
The food contains 2.81g of carbs. The carbohydrate profile of the the food reveals it is low in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. Its sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 11.24 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Because of its high fat content, it could be unsuitable option, especially if you're watching your fat intake for health reasons. A quick glance at the fat profile reveals that it is high in saturated fats and low in trans fats. It's low MUFA and low PUFA. In terms of Polyunsaturated Fat content it is ranked in the bottom 20% of all food items. It is also ranked in the bottom 20 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".
It has an average density of Sodium, thus making it suitable for a low-sodium diet.
Ideally consumed as an Appetizer.
Based on the composite nutritive standing Subway - Rob's Subway Salad has been given a composite ranking of 12, and sparingly.
Calorie Breakdown
| Calories from Protein | 23% | |
| Calories from Fat | 71% | |
| Calories from Carbs | 6% |
Why this is good for you
- High in Protein
- Very high in Vitamin K
Why this is bad for you
- High in Saturated Fat
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 365.2 IU | 7.3% | Mid 40% | Average |
| Vitamin C | 10.3 mg | 17.2% | Top 30% | High |
| Vitamin E | 0.07 mg | 0.25% | Mid 40% | Average |
| Vitamin K | 72.4 mcg | 90.4% | Top 10% | Very High |
| Thiamin | 0.01 mg | 0.37% | Bottom 30% | Low |
| Riboflavin | 0.01 mg | 0.55% | Bottom 30% | Low |
| Niacin | 0.04 mg | 0.19% | Bottom 30% | Low |
| Vitamin B6 | 0.01 mg | 0.56% | Bottom 30% | Low |
| Folic Acid | 0 mcg | |||
| Vitamin B12 | 0 mcg | |||
| Pantothenic Acid | 0 mg |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 121.7 mg | 12.2% | Mid 40% | Average |
| Iron | 0.51 mg | 2.8% | Bottom 30% | Low |
| Magnesium | 4.5 mg | 1.1% | Bottom 30% | Low |
| Phosphorus | 1.9 mg | 0.2% | Bottom 30% | Low |
| Potassium | 31.8 mg | 0.9% | Bottom 10% | Very Low |
| Sodium | 413.9 mg | 17.2% | Mid 40% | Average |
| Zinc | 0.03 mg | 0.19% | Bottom 30% | Low |
| Copper | 0 mg | |||
| Selenium | 0 mcg |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 2.81 g | 0.9% | Bottom 10% | Very Low |
| Dietary Fiber | 0.75 g | 3% | Bottom 30% | Low |
| Sugars | 1.5 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 11.2 g | 22.5% | Mid 40% | Average |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 15.4 g | 23.7% | Top 30% | High |
| Saturated Fat | 5.1 g | 25.3% | Top 30% | High |
| Monounsaturated Fat | 0 g | |||
| Polyunsaturated Fat | 0 g | |||
| Total Trans Fatty Acids | 0.2 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 1036 Calories from Fat 730
% Daily Value *
Total Fat 82.1 g 126.3%
Saturated Fat 27 g 135%
Trans Fat 1 g
Cholesterol 230 mg 76.7%
Sodium 2210 mg 92.1%
Total Carbohydrates 15 g 5%
Dietary Fiber 4 g16%
Sugars 8 g
Protein 60 g 120%
Vitamin A 39% Vitamin C 92%
Calcium 65% Iron 15%
*Based on a 2000 Calorie diet
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