Calories in
fast foods, submarine sandwich
213 kcal per 100 g Fast foods, submarine sandwich contains 213 calories per 100 grams, or about 417 calories per 6 inch sub. Per 100 g it provides 10.5 g protein, 20.4 g carbohydrate and 10.0 g fat.
By calories that splits 38% carbohydrate, 20% protein, 42% fat — dissected below.
SOURCE·USDA SR Legacy·FDC 170696·REVIEWED JUL 2026
The 4·4·9 shorthand adds to 214 kcal and USDA publishes 213 kcal. The arithmetic closes, so the axis above is simply that figure divided by the shares.
Source—USDA FoodData Central, SR Legacy—FDC 170696—retrieved 2026-07
How this is worked out
- USDA measures every nutrient per 100 g of edible portion. That row is published here unchanged — nothing is rounded up, smoothed or "adjusted".
- The energy figure is USDA's own, derived with food-specific factors. This site never computes the calorie count it publishes.
- The Atwater shorthand 4 · 4 · 9 is applied to the protein, carbohydrate and fat grams only to split that energy into shares — and where the shorthand disagrees with the published figure, the gap is printed rather than hidden.
- A serving is a straight proportional conversion of the per-100 g row, using USDA's own household measures for the grams.
- The walking figure uses MET 4.0 at 70 kg, the same equation the sister site publishes.
per serving = per 100 g × serving grams ÷ 100 energy shares = 4·P + 4·C + 9·F (P, C, F in grams) walk minutes = kcal ÷ (4.0 × 3.5 × 70 ÷ 200)
Calories in a typical serving
Per-100 g figures are useful for comparison but nobody eats 100 g of anything on purpose. These are the USDA's own household measures.
| Serving | Grams | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 6 inch sub | 196.0 g | 417 | 20.6 g | 40.0 g | 19.7 g |
| 12 inch sub | 391.0 g | 833 | 41.1 g | 79.9 g | 39.3 g |
SOURCE·USDA SR Legacy·REVIEWED JUL 2026
Full nutrition, per 100 g and per 6 inch sub
| Nutrient | Per 100 g | Per 6 inch sub |
|---|---|---|
| Energy | 213 kcal | 417 kcal |
| Protein | 10.5 g | 20.6 g |
| Total fat | 10.0 g | 19.7 g |
| Saturated fat | 3.6 g | 7.0 g |
| Carbohydrate | 20.4 g | 40.0 g |
| Fibre | 1.2 g | 2.4 g |
| Sugars | 3.2 g | 6.2 g |
| Sodium | 575.0 mg | 1,127.0 mg |
| Potassium | 282.0 mg | 552.7 mg |
| Calcium | 171.0 mg | 335.2 mg |
| Iron | 1.8 mg | 3.5 mg |
| Vitamin C | 7.5 mg | 14.7 mg |
| Vitamin A | 22.0 µg | 43.1 µg |
| Cholesterol | 27.0 mg | 52.9 mg |
| Water | 56.5 g | 110.8 g |
A dash means the nutrient was not measured for this item, which is not the same as zero.
SOURCE·USDA SR Legacy·FDC 170696·REVIEWED JUL 2026
How fast foods, submarine sandwich compares
Among the 79 fast foods items on this site, fast foods, submarine sandwich ranks 60 of 79 by calorie density, against a category average of 266 kcal per 100 g — so it is about 20% less calorie-dense than typical for its group.
It carries 4.9 g of protein per 100 calories, so it is not a meaningful protein source.
To burn off 6 inch sub (417 kcal), a 70 kg adult would walk for roughly 85 minutes — see the walking calculation on our sister site, or pick a different activity. Treat that as a sense of scale rather than a rule: eating and moving are not a simple ledger.
SOURCE·USDA SR Legacy·REVIEWED JUL 2026
A reference table describes the average fast foods, submarine sandwich. Yours was grown somewhere, picked at some ripeness, and cooked by you.
Questions this entry settles
How many calories are in fast foods, submarine sandwich?
Fast foods, submarine sandwich contains 213 calories per 100 g, which works out to about 417 calories per 6 inch sub. It also provides 10.5 g of protein, 20.4 g of carbohydrate and 10.0 g of fat per 100 g.
What is the macro breakdown of fast foods, submarine sandwich?
By calories, fast foods, submarine sandwich is roughly 38% carbohydrate, 20% protein and 42% fat. That makes it a predominantly fat-based food.
How long does it take to burn off 6 inch sub?
About 85 minutes of ordinary walking for a 70 kg adult (MET 4.0). That is a rough guide for scale, not a prescription — appetite and activity interact in ways a simple subtraction does not capture.
Is this figure exact for the fast foods, submarine sandwich I bought?
No. These are USDA reference values, averaged across samples. Real foods vary with variety, ripeness, growing conditions, cut, brand and how they were cooked — 10–20% either way is normal. Use them for planning, not precision.
Neighbouring entries
The 6 foods that sit closest to fast foods, submarine sandwich on the calorie-density shelf, all within fast foods.
Source: USDA FoodData Central, SR Legacy — public domain, reviewed JUL 2026. Full USDA description: "Fast foods, submarine sandwich, cold cut on white bread with lettuce and tomato". General information only — not medical or nutrition advice. Values are averages for a food type and vary by brand, ripeness and preparation.
