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Subway chicken fillet whole wheat sandwich Calories
High-protein fast-food sandwich on whole wheat bread
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 serving (medium) of Subway chicken fillet whole wheat sandwich (230 g) has 437 calories. That works out to 190 calories per 100 g. It contains 47.2 g of carbs, 28.7 g of protein, 11.5 g of fat and 7.4 g of fiber. Its 41.4 µg of Selenium covers 75% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Subway chicken fillet whole wheat sandwich Nutrition Facts
Selected: 100 g
190
KCAL / 100G
Carbs
20.5g
· 7% DV
Protein
12.5g
· 25% DV
Fat
5g
· 6% DV
Fiber
3.2g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 46% · Protein 28% · Fat 26%
Subway chicken fillet whole wheat sandwich Vitamins & Minerals
Vitamins
B3
4.2mg · 26% DV
B6
0.28mg · 16% DV
B1
0.18mg · 15% DV
Biotin
4µg · 13% DV
Minerals
Selenium
18µg · 33% DV
Phosphorus
165mg · 24% DV
Sodium
520mg · 23% DV
Iron
2mg · 11% DV
How Nutritious Is Subway chicken fillet whole wheat sandwich?
Nutrient density
Medium
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
Medium
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.
Subway chicken fillet whole wheat sandwich Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Subway chicken fillet whole wheat sandwich
To burn the 190 calories in 100 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.
Is Subway chicken fillet whole wheat sandwich 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 Subway chicken fillet whole wheat sandwich Contain Allergens?
Contains these allergens:
Which Diets Is Subway chicken fillet whole wheat sandwich Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Subway chicken fillet whole wheat sandwich Fat Profile
SATURATED
1.1g
MONOUNSATURATED
1.5g
POLYUNSATURATED
1.3g
Omega 6:3 ratio 23:1
Above the ideal 4:1 (23:1).
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Frequently Asked Questions About Subway chicken fillet whole wheat sandwich
How many calories are in a Subway chicken fillet whole wheat sandwich?
A Subway chicken fillet whole wheat sandwich provides 190 calories per 100 g. The same amount contains 12.5 g of protein, 20.5 g of carbohydrates, and 5 g of fat.
Is a Subway chicken fillet whole wheat sandwich suitable for a Mediterranean diet?
It is compatible with Mediterranean, omnivore, and flexitarian eating patterns. It is a processed food and contains gluten, soy, and sesame.
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Nutrition data compiled from USDA FoodData Central and scientific sources.