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Subara Calories
Traditional buttery shortbread cookie, rich in sugar and fat
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 piece (medium) of Subara (30 g) has 144 calories. That works out to 480 calories per 100 g. It contains 18.6 g of carbs, 1.5 g of protein, 6.9 g of fat and 0.5 g of fiber. Its glycemic index is 65 (high), so it raises blood sugar quickly.
Subara Nutrition Facts
Selected: 2 piece (medium) · 30 g
144
KCAL / 30G
Carbs
18.6g
· 7% DV
Protein
1.5g
· 3% DV
Fat
6.9g
· 9% DV
Fiber
0.5g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 52% · Protein 4% · Fat 44%
Subara nutrition facts table · 2 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 144 kcal | |
| Total fat | 6.9 g | 9% |
| Saturated fat | 3.9 g | 20% |
| Trans fat | 0.09 g | |
| Sodium | 54 mg | 2% |
| Total carbohydrate | 18.6 g | 7% |
| Fiber | 0.5 g | 2% |
| Protein | 1.5 g | 3% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 2 Pieces of Subara?
| Serving | Amount | Calories |
|---|---|---|
| 2 piece (medium) | 30 g | 144 kcal |
| 1 piece (small) | 15 g | 72 kcal |
| 3 piece (large) | 45 g | 216 kcal |
| 1 serving (medium) | 50 g | 240 kcal |
| 5 piece (jumbo) | 75 g | 360 kcal |
| 100 g | 100 g | 480 kcal |
| 1 pack (whole) | 100 g | 480 kcal |
Calculated from 480 calories per 100 g.
Frequently Asked Questions About Subara
What does Subara taste and feel like?
Subara tastes buttery and sweet, with the crumbly texture typical of shortbread-style cookies. Its richness makes it satisfying in a small serving, and it pairs well with unsweetened tea or coffee.
What ingredients are used to make Subara?
Subara is a buttery, sweet shortbread-style cookie made with flour, butter, and sugar. Recipes can also include eggs, which help bind the dough; exact proportions and flavorings vary from one recipe to another.
How do you make Subara at home?
To make Subara, combine flour, butter, and sugar into a short dough, shape it, and bake until set. Handle the dough gently rather than kneading it for long, so the cookies keep their tender, crumbly texture.
Why does Subara crumble or fall apart?
Subara can fall apart if its dough is too dry or has not been brought together properly. Press the dough gently until it holds its shape, and let baked cookies cool on the tray before moving them.
Is Subara the same as shortbread?
Subara is a shortbread-style cookie, but it is not necessarily identical to every shortbread recipe. Both are known for a buttery, crumbly texture; ingredients, shaping, and sweetness can vary between recipes.
How is Subara usually served?
Subara is usually served as a sweet biscuit with tea or coffee. Its buttery flavor also works alongside fresh fruit, but it is rich enough to enjoy on its own without icing or an elaborate topping.
Can you freeze Subara dough before baking?
Yes, you can freeze Subara dough for later baking. Wrap it tightly so it does not dry out or absorb freezer odors, thaw it in the refrigerator, then shape and bake it once it is workable.
How should you store Subara cookies?
Store fully cooled Subara cookies in an airtight container in a cool, dry place. Keeping moisture out helps preserve their crumbly texture; discard them if you notice mold, an unusual smell, or a marked change in texture.
Can you make Subara with less sugar or butter?
Yes, you can reduce the sugar or butter in Subara, but the cookies may become less sweet and their texture may change. Butter is important to the characteristic crumbly bite, so reducing it substantially can make the dough harder to handle.
Can people with diabetes eat Subara?
People with diabetes can include Subara only in a portion that fits their meal plan, since its sugar and refined flour can raise blood glucose. Ask your doctor or dietitian how to account for it alongside your medication and other foods.
Subara Vitamins & Minerals
Vitamins
Vitamin A
36µg · 4% DV
Vitamin E
0.45mg · 3% DV
B2
0.04mg · 3% DV
Biotin
0.75µg · 3% DV
Minerals
Selenium
1.5µg · 3% DV
Manganese
0.06mg · 3% DV
Sodium
54mg · 2% DV
Iron
0.36mg · 2% DV
Potassium ⭐
18mg · 1% DV
Subara Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Subara
To burn the 144 calories in 2 piece (medium) (30 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Subara?
Subara is a traditional buttery shortbread cookie, made from a simple dough of flour, sugar and butter and baked until lightly golden. Recipes can vary from one household or region to another. It has a delicate, crumbly bite, with a rich buttery flavour and noticeable sweetness.
It is best enjoyed as a small treat alongside tea or coffee, rather than as a filling snack. With plenty of sugar and fat and little fibre, it is energy-dense: 100 g provides 480 kcal. Pairing a modest portion with unsweetened tea helps keep the overall snack lighter.
How Nutritious Is Subara?
Nutrient density
Low
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Low
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Subara Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Subara Contain Allergens?
Contains these allergens:
Which Diets Is Subara Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Subara Fat Profile
SATURATED
3.9g
MONOUNSATURATED
1.95g
POLYUNSATURATED
0.66g
Omega 6:3 ratio 18:1
Above the ideal 4:1 (18:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.