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Subway Roast Beef Sub with Mozzarella Calories
Protein- and calcium-containing sandwich
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Subway Roast Beef Sub with Mozzarella (250 g) has 525 calories. That works out to 210 calories per 100 g. It contains 58.8 g of carbs, 33 g of protein, 17.8 g of fat and 4.5 g of fiber. Its 60 µg of Selenium covers 109% of the Daily Value. Its glycemic index is 62 (medium), so it raises blood sugar at a moderate pace.
Subway Roast Beef Sub with Mozzarella Nutrition Facts
Selected: 1 serving (medium) · 250 g
525
KCAL / 250G
Carbs
58.8g
· 21% DV
Protein
33g
· 66% DV
Fat
17.8g
· 23% DV
Fiber
4.5g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 45% · Protein 25% · Fat 30%
Subway Roast Beef Sub with Mozzarella nutrition facts table · 1 serving (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 525 kcal | |
| Total fat | 17.8 g | 23% |
| Saturated fat | 7.63 g | 38% |
| Trans fat | 0.3 g | |
| Sodium | 1563 mg | 68% |
| Total carbohydrate | 58.8 g | 21% |
| Fiber | 4.5 g | 16% |
| Protein | 33 g | 66% |
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 1 Serving of Subway Roast Beef Sub with Mozzarella?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 250 g | 525 kcal |
| 100 g | 100 g | 210 kcal |
| 1 piece (half) | 125 g | 263 kcal |
| 1 serving (small) | 180 g | 378 kcal |
| 1 serving (large) | 350 g | 735 kcal |
| 1 serving (double) | 500 g | 1050 kcal |
| 1 piece (whole) | 500 g | 1050 kcal |
Calculated from 210 calories per 100 g.
Frequently Asked Questions About Subway Roast Beef Sub with Mozzarella
What comes in the Subway Roast Beef Sub with Mozzarella?
The Subway Roast Beef Sub with Mozzarella combines sliced cooked beef, mozzarella and bread. The vegetables and sauces depend on how you order it, so the finished sandwich can vary between customers and locations.
Is the roast beef in the Subway Roast Beef Sub with Mozzarella real beef?
Yes. The roast beef in the Subway Roast Beef Sub with Mozzarella is beef, not pork. It is cooked and sliced for sandwiches; the exact sourcing and preparation may vary by country.
What sauce goes best on the Subway Roast Beef Sub with Mozzarella?
Mustard or barbecue sauce works well on the Subway Roast Beef Sub with Mozzarella because both complement the savory beef. If you want the mozzarella’s mild, creamy flavor to stand out, use a lighter amount of sauce.
Can you get the Subway Roast Beef Sub with Mozzarella toasted?
Yes, you can usually ask for the Subway Roast Beef Sub with Mozzarella to be toasted, though options vary by location. Toasting warms the beef and softens the mozzarella; ask whether the vegetables can be added afterward if you want them crisp.
How do you make a Subway Roast Beef Sub with Mozzarella at home?
To make a Subway Roast Beef Sub with Mozzarella at home, layer sliced cooked roast beef and mozzarella in a sub roll, then add your preferred vegetables and sauce. Warm it briefly in an oven or sandwich press to melt the cheese.
Is the Subway Roast Beef Sub with Mozzarella healthy?
The Subway Roast Beef Sub with Mozzarella provides protein and calcium, but bread, cheese and sauces can also add sodium and energy. Add plenty of vegetables and go easy on sauce for a more balanced sandwich.
How long does a Subway Roast Beef Sub with Mozzarella last in the fridge?
Refrigerate leftover Subway Roast Beef Sub with Mozzarella promptly in a sealed container and aim to eat it the next day. Discard it if it has been left at room temperature for an extended period rather than relying on reheating.
Can you freeze a Subway Roast Beef Sub with Mozzarella?
You can freeze a Subway Roast Beef Sub with Mozzarella, but the bread and vegetables may become soggy when thawed. For better texture, remove fresh vegetables and sauces before freezing, then thaw it in the refrigerator and reheat thoroughly.
Does the Subway Roast Beef Sub with Mozzarella contain pork?
No, the roast beef itself is beef, not pork. If you avoid pork for religious or dietary reasons, ask the local Subway about ingredient handling and preparation, since practices and product specifications can differ by country.
Can you eat the Subway Roast Beef Sub with Mozzarella while pregnant?
During pregnancy, choose the Subway Roast Beef Sub with Mozzarella only if the beef is heated until steaming hot, rather than served cold as deli meat. Ask your healthcare professional for advice specific to your pregnancy and health.
Subway Roast Beef Sub with Mozzarella Vitamins & Minerals
Vitamins
B12
2.38µg · 99% DV
B3
11.5mg · 72% DV
B1
0.7mg · 58% DV
Folate
180µg · 45% DV
Minerals
Selenium
60µg · 109% DV
Phosphorus
545mg · 78% DV
Sodium
1563mg · 68% DV
Zinc
6.13mg · 56% DV
Potassium ⭐
588mg · 17% DV
Subway Roast Beef Sub with Mozzarella Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Subway Roast Beef Sub with Mozzarella
To burn the 525 calories in 1 serving (medium) (250 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 Subway Roast Beef Sub with Mozzarella?
Subway Roast Beef Sub with Mozzarella is Subway’s take on the American submarine sandwich: sliced roast beef and mozzarella tucked into a long roll. The vegetables and sauces can vary with your choices, making it easy to tailor the sandwich.
It works as a quick lunch or an on-the-go meal, and in many places you can have the bread toasted and add salad vegetables or pickles. The beef and cheese contribute protein, while the roll supplies much of the carbohydrate; mozzarella also adds calcium. For a lighter build, add plenty of vegetables and go easy on rich sauces.
How Nutritious Is Subway Roast Beef Sub with Mozzarella?
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.
Is Subway Roast Beef Sub with Mozzarella 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 Roast Beef Sub with Mozzarella Contain Allergens?
Contains these allergens:
Which Diets Is Subway Roast Beef Sub with Mozzarella Good For?
Vegan
— Not suitable
Vegetarian
— Not 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
Subway Roast Beef Sub with Mozzarella Fat Profile
SATURATED
7.63g
MONOUNSATURATED
6.2g
POLYUNSATURATED
2.05g
Omega 6:3 ratio 12.3:1
Above the ideal 4:1 (12.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.