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Subway roast beef sandwich Calories
Relatively low-fat, protein-containing processed sandwich
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Subway roast beef sandwich (240 g) has 348 calories. That works out to 145 calories per 100 g. It contains 53.8 g of carbs, 24.5 g of protein, 5.8 g of fat and 4.3 g of fiber. Its 38.4 µg of Selenium covers 70% of the Daily Value. Its glycemic index is 62 (medium), so it raises blood sugar at a moderate pace.
Subway roast beef sandwich Nutrition Facts
Selected: 1 serving (medium) · 240 g
348
KCAL / 240G
Carbs
53.8g
· 20% DV
Protein
24.5g
· 49% DV
Fat
5.8g
· 7% DV
Fiber
4.3g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 59% · Protein 27% · Fat 14%
Subway roast beef sandwich nutrition facts table · 1 serving (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 348 kcal | |
| Total fat | 5.8 g | 7% |
| Saturated fat | 1.68 g | 8% |
| Trans fat | 0.1 g | |
| Sodium | 1248 mg | 54% |
| Total carbohydrate | 53.8 g | 20% |
| Fiber | 4.3 g | 15% |
| Protein | 24.5 g | 49% |
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 sandwich?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 240 g | 348 kcal |
| 1 piece (small) | 90 g | 131 kcal |
| 100 g | 100 g | 145 kcal |
| 1 piece (half) | 120 g | 174 kcal |
| 1 piece (whole) | 240 g | 348 kcal |
| 1 piece (jumbo) | 300 g | 435 kcal |
| 1 serving (large) | 320 g | 464 kcal |
Calculated from 145 calories per 100 g.
Frequently Asked Questions About Subway roast beef sandwich
What is in a Subway roast beef sandwich?
A Subway roast beef sandwich is made with bread and sliced roast beef, with vegetables, cheese and sauces added according to your order. Available ingredients and recipes can vary by country, so the exact combination is customizable.
Is the roast beef in a Subway roast beef sandwich real beef?
Yes, roast beef means cooked beef sliced for serving. The sandwich’s main meat is beef, although the specific recipe and sourcing details can differ between countries and menus.
Is a Subway roast beef sandwich healthy?
A Subway roast beef sandwich is a relatively low-fat sandwich that provides protein, but your bread, cheese and sauce choices affect its overall balance. Add plenty of vegetables and use sauce sparingly for a lighter order.
What toppings go well on a Subway roast beef sandwich?
Lettuce, tomato, cucumber and onion pair well with the savory beef. You can choose the available vegetables at your location, and ask for extra of the ones you like or leave out any you don’t.
What sauce is best on a Subway roast beef sandwich?
Mustard or a lighter sauce can complement the beef without overwhelming it. Creamy or sweet sauces work too, but their stronger flavor can dominate, so start with a small amount if you want the roast beef to stand out.
Can you get a Subway roast beef sandwich toasted?
Yes, where toasting is offered, you can order a Subway roast beef sandwich toasted. If you want the vegetables to stay crisp, ask for the bread and meat to be warmed before fresh vegetables are added.
How can you make a Subway roast beef sandwich lighter?
Choose plenty of vegetables, go easy on the sauce and skip or reduce cheese to make a Subway roast beef sandwich lighter. You can also ask for less sauce rather than removing ingredients that you enjoy.
How long does a Subway roast beef sandwich last in the fridge?
Eat a leftover Subway roast beef sandwich as soon as practical after refrigerating it in a sealed container. Fresh vegetables and sauces can make the bread soggy, so storing them separately helps preserve the texture.
Is the beef in a Subway roast beef sandwich cooked?
Yes, roast beef is cooked beef, not raw meat. Subway typically serves it sliced, and whether your sandwich is warmed or toasted depends on the preparation options at that location.
Can you eat a Subway roast beef sandwich during pregnancy?
Pregnant people should choose a Subway roast beef sandwich only if the meat is heated until steaming hot, because chilled deli meats can carry a listeria risk. Ask your healthcare professional if you need advice tailored to your pregnancy.
Subway roast beef sandwich Vitamins & Minerals
Vitamins
B12
1.32µg · 55% DV
B3
7.68mg · 48% DV
B1
0.43mg · 36% DV
B2
0.34mg · 26% DV
Minerals
Selenium
38µg · 69% DV
Sodium
1248mg · 54% DV
Phosphorus
307mg · 44% DV
Manganese
0.77mg · 33% DV
Potassium ⭐
444mg · 13% DV
Subway roast beef sandwich Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Subway roast beef sandwich
To burn the 348 calories in 1 serving (medium) (240 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 sandwich?
The Subway roast beef sandwich layers sliced roasted beef in bread, with vegetables and sauces added to order. It is an American-style quick-service sandwich, and the finished combination varies with the bread, toppings and condiments you choose.
It works as a convenient lunch or on-the-go meal. The beef has a savoury, gently roasted flavour, while crisp salad vegetables and sharper additions such as pickles or mustard bring contrast. It provides protein and is relatively low in fat; per 100 g, it has 10.2 g of protein. For a lighter combination, load up on vegetables and go easy on creamy sauces, or pair it with a simple side salad.
How Nutritious Is Subway roast beef 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.
Is Subway roast beef 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 roast beef sandwich Contain Allergens?
Contains these allergens:
Which Diets Is Subway roast beef 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 roast beef sandwich Fat Profile
SATURATED
1.68g
MONOUNSATURATED
1.87g
POLYUNSATURATED
1.39g
Omega 6:3 ratio 12.5:1
Above the ideal 4:1 (12.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.