Cratox AI
Reviewed by Cratox Nutrition Team · Updated August 13, 2026

SUBWAY, B.L.T. sub on white bread with bacon, lettuce and tomato vs Fast foods, submarine sandwich, bacon: nutrition compared

Nutrient (per 100 g)SUBWAY, B.L.T. sub on white bread with bacon, lettuce and tomatoFast foods, submarine sandwich, bacon
Calories205 kcal205 kcal
Protein10.1 g10.1 g
Carbohydrates26.7 g26.7 g
Fat6.4 g6.4 g
Fibre1.6 g1.6 g
Sugar3.6 g3.6 g
Sodium354 mg354 mg

All values per 100 g. Source: USDA FoodData Central.

subway b.l.t. sub on
📦

SUBWAY, B.L.T. sub on white bread with bacon, lettuce and tomato

🔥 205 Calories
💪 10.1g Protein
⚡ 26.7g Carbohydrates
🥑 6.4g Fat

SUBWAY, B.L.T. sub on white bread with bacon, lettuce and tomato provides 205 kcal per 100 g, with 10.1 g of protein, 26.7 g of carbohydrates and 6.4 g of fat. 6 inch sub of SUBWAY, B.L.T. sub on white bread with bacon, lettuce and tomato (148 g) provides about 303 kcal.

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Miscellaneous
SUBWAY, B.L.T. sub on white bread with bacon, lettuce and tomato
Energy density
Moderate
205 kcal per 100g
Macro energy profile
Carb-led
20% Protein · 52% Carbohydrates · 28% Fat
Glycemic profile
Low GI
GI 55 · GL 14
Notable signals
High in vitamin B1High in vitamin B2High in vitamin B3Low in sugarUSDA data

Nutritional Information

205
kcal/100g
Protein
10.1g
Carbohydrates
26.7g
Fat
6.4g
Glycemic Index:
55

Nutritional Information (per 100g)

NutrientAmount per 100 g
Calories205 kcal
Protein10.1 g
Carbohydrates26.7 g
Fat6.4 g
Fiber1.6 g
Sugar3.6 g
Sodium354 mg

USDA data · USDA FoodData Central

Calories per portion

PortionWeightCalories
6 inch sub148 g303 kcal
100 g100 g205 kcal

Portion weights: USDA FoodData Central

Portion calculator

Calories
205 kcal
Protein
10.1 g
Carbohydrates
26.7 g
Fat
6.4 g
Fiber
1.6 g
Sugar
3.6 g
Sodium
354 mg

All values are computed from the per-100 g nutrition data (source: USDA).

About SUBWAY, B.L.T. sub on white bread with bacon, lettuce and tomato

The SUBWAY B.L.T. sub on white bread is a classic sandwich that combines crispy bacon, fresh lettuce, and juicy tomatoes, all served on a soft white bread. This popular choice in fast-casual dining originated from the SUBWAY chain, which has been known for creating custom sandwiches since its inception in 1965. The B.L.T. sub is a staple in many cultures, showcasing the simplicity and deliciousness of combining these fresh ingredients to create a satisfying meal or snack. Nutritionally, the B.L.T. sub on white bread offers a balanced profile with 205 calories per 100g serving, including 10.10g of protein, 26.70g of carbohydrates, and 6.40g of fat. It serves as a delicious option for those looking for a quick meal while also providing essential nutrients. The combination of bacon, lettuce, and tomato not only delivers flavor but also includes important vitamins and minerals. This sub can be enjoyed on its own or paired with sides for a more filling meal.

Health Benefits

Supports muscle maintenance and growth due to its protein content.
Provides essential vitamins and minerals from the vegetables.
Low in saturated fat, promoting heart health.
Contains antioxidants from tomatoes that may reduce oxidative stress.
The fiber content aids in digestive health.
Offers a quick energy source due to its carbohydrate content.
Can be customized with additional vegetables for added nutrients.
Easy to prepare and consume on-the-go.
Satisfies cravings for savory and crunchy textures.
Can be a part of a balanced diet when consumed in moderation.

Recommended Food Pairings

🥗
Pair with a side salad for added fiber and nutrients.
🥗
Serve with sweet potato fries for a balanced meal.
🥗
Add avocado slices for healthy fats and creaminess.
🥗
Combine with a yogurt-based dip to enhance flavors.
🥗
Enjoy with a smoothie for a refreshing drink option.

How to Consume

Serving size
Recommended serving size is 200g, approximately 1 footlong sub.
Frequency
Recommended frequency is 1-2 times per week.
  • •Opt for whole grain bread if available for added fiber.
  • •Add extra vegetables like spinach or cucumbers for more nutrients.
  • •Consider using mustard or a light dressing instead of mayonnaise.
  • •Pair with a piece of fruit for a complete meal.
  • •Serve chilled or at room temperature for best taste.

Selection & Storage

How to choose:

  • ✓Select fresh, crispy lettuce that is vibrant in color.
  • ✓Choose firm, ripe tomatoes with no blemishes.
  • ✓Look for freshly cooked bacon with a crispy texture.
  • ✓Ensure the bread is soft and free from mold.
Storage
Optimal storage conditions are in a cool, dry place; refrigeration at 4°C is ideal.
Shelf life
Best consumed within 3-5 days when refrigerated.

Warnings & Contraindications

  • ⚠️Individuals with bacon allergies should avoid this sub.
  • ⚠️Those with certain dietary restrictions may find this sub unsuitable due to meat.
  • ⚠️Excessive consumption may lead to increased sodium intake.
  • ⚠️High-fat diets should limit consumption of bacon.

Frequently Asked Questions

How many calories does SUBWAY, B.L.T. sub on white bread with bacon, lettuce and tomato have?

The SUBWAY B.L.T. sub on white bread contains approximately 205 calories per 100 grams, making it a moderate-calorie option for a quick meal.

Is SUBWAY, B.L.T. sub on white bread with bacon, lettuce and tomato healthy?

This sub can be part of a healthy diet when consumed in moderation. It provides protein, essential vitamins, and minerals, while being low in saturated fat.

How should SUBWAY, B.L.T. sub on white bread with bacon, lettuce and tomato be stored?

It should be stored in the refrigerator at 4°C and consumed within 3-5 days for optimal freshness.

What are the benefits of eating SUBWAY, B.L.T. sub on white bread with bacon, lettuce and tomato?

Main benefits include supporting muscle growth, providing essential nutrients from vegetables, and offering a quick energy source.

How much SUBWAY, B.L.T. sub on white bread with bacon, lettuce and tomato can I eat per day?

It is recommended to consume this sub 1-2 times per week, depending on overall dietary goals and nutritional needs.

How many calories are in 6 inch sub of SUBWAY, B.L.T. sub on white bread with bacon, lettuce and tomato (148 g)?

6 inch sub of SUBWAY, B.L.T. sub on white bread with bacon, lettuce and tomato (148 g) has about 303 kcal — 14.9 g protein, 39.5 g carbohydrates and 9.5 g fat (calculated from the USDA values per 100 g).

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