Subway Wrap Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of subway wrap contains 215 calories, 10.5g protein, 28g carbs, and 7.5g fat. Subway Wrap is a good source of sodium, iron, zinc.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 215 kcal | 11% |
| Protein | 10.5g | 21% |
| Carbohydrates | 28.0g | 10% |
| Total Fat | 7.5g | 10% |
| Fiber | 2.0g | 7% |
| Sodium | 480.0mg | 21% |
| Potassium | 4.0mg | 0% |
| Calcium | 25.0mg | 2% |
| Iron | 200.0mg | 1111% |
| Magnesium | 1.2mg | 0% |
| Zinc | 150.0mg | 1364% |
| Vitamin C | 0.25mg | 0% |
| Vitamin A | 0.15mcg | 0% |
| Phosphorus | 15.0mg | 1% |
Is Subway Wrap Good for You?
Subway Wrap is a moderately nutritious option that provides solid protein content at 10.5g per 100g (21% Daily Value) alongside reasonable calorie density of 215 kcal. It is relatively low in fat at 7.5g and contains 2g of fiber, though sodium levels are elevated at 480mg (21% Daily Value), which may be a consideration for those monitoring salt intake.
Key Health Benefits of Subway Wrap
High in Protein: With 10.5g of protein per 100g serving, Subway Wrap is a protein-rich choice that supports muscle maintenance and satiety, making it suitable for those seeking to increase protein intake without excessive calories.
Moderate Calorie Content: At 215 kcal per 100g, it is relatively light compared to many prepared sandwich options, providing flexibility for those managing daily calorie goals.
Contains Dietary Fiber: The 2g of fiber per 100g contributes to digestive health and helps maintain steady blood sugar levels throughout the day.
Low Fat Profile: With only 7.5g of total fat per 100g, Subway Wrap offers a leaner alternative to heavier wrap or sandwich options typically found in quick-service restaurants.
Carbohydrate Balance: The 28g of carbohydrates per 100g provides energy without excessive amounts, offering a reasonable macronutrient distribution for balanced meals.
How Does Subway Wrap Compare?
Subway Wrap is a lighter option compared to traditional deli sandwiches, offering similar protein levels at 10.5g but with fewer calories and less fat overall. It is particularly advantageous for those seeking a portable, lower-calorie alternative to bread-based sandwiches while maintaining comparable nutritional density.
Frequently Asked Questions
How many calories are in a Subway Wrap?
A 100g serving of Subway Wrap contains 215 calories, though total calorie count varies depending on the specific ingredients, fillings, and dressing used in your wrap.
Is Subway Wrap good for weight loss?
Subway Wrap can support weight loss efforts when paired with nutrient-dense fillings, as it is relatively low in calories and high in protein at 10.5g per 100g, which promotes satiety and reduces overall hunger.
How much protein does Subway Wrap contain?
Subway Wrap provides 10.5g of protein per 100g serving, which represents 21% of the Daily Value and makes it a solid protein source for muscle support and meal satisfaction.
Is Subway Wrap keto-friendly?
Subway Wrap is not ideal for strict ketogenic diets due to its 28g of carbohydrates per 100g, though choosing low-carb fillings and avoiding high-sugar dressings may help reduce overall carb content.
How should I store Subway Wrap to keep it fresh?
Subway Wrap is best consumed shortly after preparation, but it can be refrigerated in an airtight container for 1-2 days; keep wet ingredients separate from the wrap itself if storing longer to prevent sogginess.
How to Track Subway Wrap Nutrition with Gram
The Gram app makes logging Subway Wrap simple—just scan the barcode or search for it in our extensive food database to instantly pull up the complete nutritional breakdown. For custom wraps with specific ingredients, you can use our AI food scanning feature to photograph your wrap and receive a detailed nutrient analysis including calories, protein, carbs, and micronutrients. This makes it effortless to monitor your daily nutrition goals while enjoying your favorite wraps.
Frequently Asked Questions
How many calories are in a Subway Wrap?
A 100g serving of Subway Wrap contains 215 calories, though total calorie count varies depending on the specific ingredients, fillings, and dressing used in your wrap.
Is Subway Wrap good for weight loss?
Subway Wrap can support weight loss efforts when paired with nutrient-dense fillings, as it is relatively low in calories and high in protein at 10.5g per 100g, which promotes satiety and reduces overall hunger.
How much protein does Subway Wrap contain?
Subway Wrap provides 10.5g of protein per 100g serving, which represents 21% of the Daily Value and makes it a solid protein source for muscle support and meal satisfaction.
Is Subway Wrap keto-friendly?
Subway Wrap is not ideal for strict ketogenic diets due to its 28g of carbohydrates per 100g, though choosing low-carb fillings and avoiding high-sugar dressings may help reduce overall carb content.
How should I store Subway Wrap to keep it fresh?
Subway Wrap is best consumed shortly after preparation, but it can be refrigerated in an airtight container for 1-2 days; keep wet ingredients separate from the wrap itself if storing longer to prevent sogginess.
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Nutrition data sourced from USDA FoodData Central. Track subway wrap and thousands of other foods with the Gram app.