Calories in sub sandwich (cold cut, 6-inch)
Calories, protein, carbohydrate and fat per 100 g and per serving, from the USDA reference database — plus what actually changes the number on your plate.
Short answer
100 g of sub sandwich (cold cut, 6-inch) contains 146 kcal, with 10.7 g of protein, 20.4 g of carbohydrate and 2.4 g of fat.
A typical serving — 1 whole, about 230 g — is roughly 336 kcal.
That is a moderate calorie density, in the same range as cooked grains and lean meat.
Nutrition facts
| Nutrient | Per 100 g | 1 whole (230 g) |
|---|---|---|
| Calories | 146 kcal | 336 kcal |
| Protein | 10.7 g | 24.5 g |
| Carbohydrates | 20.4 g | 46.8 g |
| Sugars | 3.2 g | 7.3 g |
| Fibre | 1.4 g | 3.2 g |
| Fat | 2.4 g | 5.6 g |
| Saturated fat | 0.6 g | 1.3 g |
| Cholesterol | 16 mg | 37 mg |
| Sodium | 348 mg | 800 mg |
| Potassium | 265 mg | 610 mg |
| Calcium | 153 mg | 352 mg |
| Iron | 1.9 mg | 4.4 mg |
| Vitamin C | 0.8 mg | 1.8 mg |
| Water | 65 g | 149 g |
Calories per serving
| Serving | Weight | Calories | Protein | Carbohydrates | Fat |
|---|---|---|---|---|---|
| 1 whole | 230 g | 336 | 24.5 g | 46.8 g | 5.6 g |
Photograph it instead of looking it up
Wellix identifies sub sandwich on your plate, estimates the portion and logs calories, protein, carbs and fat in seconds. Free to start on iPhone and Android.
Calories by weight
Use this table when you know the weight but not the serving:
| Amount | Calories | Protein | Carbohydrates | Fat |
|---|---|---|---|---|
| 25 g | 37 | 2.7 g | 5.1 g | 0.6 g |
| 50 g | 73 | 5.3 g | 10.2 g | 1.2 g |
| 100 g | 146 | 10.7 g | 20.4 g | 2.4 g |
| 150 g | 219 | 16 g | 30.5 g | 3.6 g |
| 200 g | 292 | 21.3 g | 40.7 g | 4.8 g |
| 250 g | 365 | 26.7 g | 50.9 g | 6.1 g |
| 300 g | 438 | 32 g | 61.1 g | 7.3 g |
Where the calories come from
Calories come from three macronutrients: protein and carbohydrate at 4 kcal per gram, fat at 9 kcal per gram. For sub sandwich (cold cut, 6-inch) the split is:
- Protein: 10.7 g × 4 = 43 kcal — 29% of calories
- Carbohydrates: 20.4 g × 4 = 81 kcal — 56% of calories
- Fat: 2.4 g × 9 = 22 kcal — 15% of calories
- Most of the energy in sub sandwich (cold cut, 6-inch) comes from carbohydrate (56% of calories).
- For 200 kcal you can eat about 135 g.
What actually changes the number
A 6-inch cold-cut sub with lettuce and tomato is about 340 kcal; a footlong is double. Cheese adds 50–100 and mayonnaise or oil-based dressing 90 per tablespoon.
How accurate are these numbers?
The values on this page are reference averages from the USDA FoodData Central database (SR Legacy release), measured on samples of sub sandwich as sold and prepared in the United States. Your portion will differ: produce varies by variety and ripeness, meat by cut and trim, and anything cooked by the fat and water it gained or lost.
For most foods the per-100 g figure is reliable to within about 10%. The larger uncertainty is almost always the weight of what is on your plate and the cooking fat you cannot see — the two things worth checking before you worry about the database.
How accurate are AI calorie counting apps? →
Related foods
More in Fast food and prepared meals →
Frequently asked questions
How many calories are in 100 g of sub sandwich?
100 g of sub sandwich (cold cut, 6-inch) contains 146 kcal (10.7 g protein, 20.4 g carbohydrate, 2.4 g fat), according to USDA reference data.
How many calories are in a serving of sub sandwich?
A typical serving of sub sandwich — 1 whole, about 230 g — has roughly 336 kcal. Weigh your own portion once to see how it compares; serving sizes vary more than the food does.
How much protein is in sub sandwich?
Sub sandwich (cold cut, 6-inch): 10.7 g of protein per 100 g, which is moderate. Foods above about 15–20 g per 100 g, or where protein supplies a third or more of the calories, are usually considered high-protein.
What amount of sub sandwich equals 200 kcal?
At 146 kcal per 100 g, about 135 g of sub sandwich equals 200 kcal.
Can I track sub sandwich by taking a photo?
Yes. A photo calorie app like Wellix identifies sub sandwich on the plate and estimates the portion from the image. The estimate is most accurate when you confirm the weight or the count, and tell the app about anything the camera cannot see — cooking oil, butter, dressings and sauces.
Source
Nutrition data: U.S. Department of Agriculture, FoodData Central — SR Legacy, FDC ID 170308: "Fast foods, submarine sandwich, turkey, roast beef and ham on white bread with lettuce and tomato". Values are per 100 g of edible portion. Serving weights are USDA household measures or typical retail sizes; check the label where one exists. View the USDA record.
Wellix provides general nutrition information and is not medical advice. Nutrition values are reference averages and individual foods vary. Consult a qualified healthcare professional before making significant dietary changes.
Photograph it instead of looking it up
Wellix identifies sub sandwich on your plate, estimates the portion and logs calories, protein, carbs and fat in seconds. Free to start on iPhone and Android.
