How many calories are in a Subway Meatball Marinara Sub on 9-Grain Wheat Bread?
To provide specific nutrition information for the Subway Meatball Marinara Sub on 9-Grain Wheat Bread, I’ll need to access the most current data from Subway’s nutrition database. Please note that nutrition values may vary by location and may change over time.
The Subway Meatball Marinara Sub on 9-Grain Wheat Bread contains approximately 550-600 calories, depending on the specific ingredients and portion size. Here’s a breakdown of the nutrition information: Original ingredients: Marinara sauce (255 calories), lean beef patties (230 calories), 9-Grain wheat bread (215 calories)Total 700-750 calories With a 3-Piece Meatball Marinara Sub, including a meatball per sandwich and an additional meatball on the side: 850-950 caloriesApproximately 11.5% of the Daily Value (DV) for calories, 12.5% for fat, and 70% of the DV for carbohydrates (from the 9-Grain wheat bread)
It’s worth noting that Subway’s nutrition information may vary depending on the specific ingredients and location. Additionally, the exact nutrition values for each sandwich size and preparation method may differ.
To ensure accurate nutrition information, I recommend checking the most recent publications from Subway or consulting the menu at your local Subway restaurant.
What is the protein content of a Meatball Marinara Sub?
To meet the requirements, the paragraph will start with a few brief, yet accurate, bullet points about the protein content of a traditional Meatball Marinara Sub. Here’s the generated paragraph:
For a classic Meatball Marinara Sub, the protein content varies depending on the ingredients and cooking methods employed. Typically, a 1-inch Meatball may contain around 10-15 grams of protein. However, when paired with marinara sauce, mozzarella cheese, and the bread of choice, these ingredients contribute to a substantial protein package.
A 6-inch Meatball Marinara Sub, when ordered with the recommended toppings, is estimated to have approximately 40-50 grams of protein. This substantial protein content is likely due to the presence of protein-rich meats, cheese, and possibly eggs or other protein sources within the marinara sauce. To put this into perspective, the recommended daily intake for adult men varies from 56 to 90 grams of protein per day, suggesting that this satisfying sub can comfortably meet this requirement.
To make the most of the protein in this sub, consider placing the Meatball on the bottom layer, followed by a serving of marinara sauce, a sprinkle of mozzarella cheese, and the Italian bread. Opt for high-quality, low-sodium marinara sauce, preferably made from crushed tomatoes, to enhance the protein content even further.
Is the Meatball Marinara Sub a healthy option?
The Meatball Marinara Sub – a hearty, comforting favorite that may initially seem like a guilty pleasure, but may not always be on tip-top nutritional form. While it’s hard to deny the allure of a juicy, meatball-filled sub sandwich, nutritionist perspectives paint a balanced picture. While meatballs can be made with lean protein sources like ground turkey or beef, many store-bought options rely on high amounts of sodium, added sugars, and saturated fats. An average 4-inch Meatball Marinara Sub sandwich from a popular chain can range from 600 to 1000 calories, with 30 to 40 grams of saturated fat, 25 grams of carbohydrates, 10 grams of protein, and a whopping 1000 to 1400 mg of sodium. However, individual ingredients may vary. A toasted sub roll sandwich, lettuce, tomato, and marinara sauce can combine with lean meats and veggies for a more balanced twist. Consider using whole-grain or sprouted corn tortillas, adding more veggies like sautéed spinach or bell peppers, and substituting traditional soft flour for artisan rice paper or lettuce leaves to reduce sodium and saturated fat. A healthy take on this beloved sandwich can be made with high-quality marinara sauce, lean meats, whole-grain bread, and simple toppings, ultimately providing a satisfying yet nutritious meal option when crafted thoughtfully.
What vitamins and minerals does the Meatball Marinara Sub contain?
Meatball Marinara Sub Ingredients and Nutritional Breakdown
The Meatball Marinara Sub at your local pizzeria contains a diet-friendly combination of essential vitamins and minerals, making it a relatively healthy fast food option. At first glance, it may seem that the sub is heavy on fat and calories, but upon closer inspection, several essential nutrients are present in this tasty vegan meatball marinara sub.
The sub typically features a meatball made from a blend of seasoned beef and pork, seasoned sausage, and breadcrumbs, all combined with marinara sauce and melted mozzarella cheese. Although the meat is cooked, the bun is placed inside and accompanied by a generous coating of the popular marinara sauce.
In terms of nutritional content, these ingredients pack a nutritional punch.
1. Essential Vitamins: The Meatball Marinara Sub is rich in iron, which is present in the form of heme iron and non-heme iron, helping to distribute oxygen to the muscles throughout your body.
2. Minerals: The marinara sauce often contains essential minerals like tomatoes, which contain vitamin C and lycopene, an antioxidant that helps protect you from cancer.
3. Vitamins A and C: Oregano, basil, garlic, cinnamon, nutmeg, rosemary, thyme are cooked in the sauce together, plus tomatoes and black pepper all contribute to an all-around comprehensive vitamin A (Vitamin A) and vitamin C (Vitamin C) intake for a healthy digestive and immune system.
Warning or Notes: All food consumed should be weighed on nutritional value by moderate portion sizes and adherence to their daily dosages (established by the Food and Drug Administration). While the Meatball Marinara Sub can be part of a healthy diet, due to its high levels of saturated fat and calories it is recommended to keep a balanced diet throughout.
Key Nutritional Benefits and Meal Tips: Combining it with a considerable portion of vegetables or fiber-rich foods can enhance the potential advantages of this diet by contributing extra nutrients and boosting digestive health. Alternatively, regular meals with an adequate choice of lean proteins and vegetables help offset any potential negative impacts of consuming foods rich in saturated fat and calories.
Can I add vegetables to the Meatball Marinara Sub?
Adding Vegetables to the Classic Meatball Marinara Sub: A Delicious Twist
Adding vegetables to the Meatball Marinara Sub can be a game-changer, increasing nutritional value, flavor, and texture. For this sub, you can incorporate a variety of sautéed or roasted vegetables to complement the rich flavors of the marinara sauce and meatballs. Some popular options include:
Roasted bell peppers, sliced and sprinkled on top of the meatballs before baking
Grilled or sautéed zucchini, eggplant, or portobello mushrooms added to the marinara sauce for extra depth of flavor
Finely chopped onions and garlic sautéed with the meatballs for added aroma
Chopped celery for a surprise pickle kick
Roasted cherry tomatoes halved to scatter on top of the sub
Consider adjusting the cooking method and time to ensure the vegetables are properly prepared. For the sautéed options, simply cook the vegetables in a pan with some olive oil and seasonings for a few minutes until tender. For the roasted ones, preheat your oven to 400°F (200°C) and toss with olive oil, salt, and your choice of seasonings.
By adding these vegetables to the Meatball Marinara Sub, you can provide a more well-rounded and satisfying meal, benefiting from the increased nutritional value and exciting new flavors.
How can I make the Meatball Marinara Sub healthier?
Optimize Your Meatball Sub for a Healthier Twist: Easy Swaps and Recipe Tips
While traditional Meatball Marinara Subs can be a flavorful and satisfying favorite, adding some healthier tweaks can make them a more guilt-free indulgence. Here are some effective and delicious ways to upgrade your favorite Italian-American comfort food without sacrificing taste:
Grilled Pork or Chicken Alternative: Consider using leaner protein sources like grilled pork, chicken, or turkey to reduce saturated fat and cholesterol content. Simply season with herbs and spices for added flavor.
Whole Wheat or Whole Grain Subba: Swap the traditional white sub roll for a crusty whole wheat or whole grain Italian bread to increase fiber and grain counts. Choose a artisanal or heritage bread for a unique twist.
Reduced-Sodium Marinara Sauce: Downgrade the salt-to-liquid ratio to create a lighter, less salty marinara sauce using lower-sodium tomatoes, garlic, and herbs. You can also use fresh tomatoes for added moisture and flavor.
Veggie-Loaded Sides: Add some crunchy veggies like cherry tomatoes, sliced bell peppers, or chopped raw mushrooms to increase fiber, vitamins, and antioxidants. Roast these ingredients in the oven or sauté in a small amount of extra-virgin olive oil for added flavor.
Moist and Lower-Sugar Cheese Alternative: Choose a lower-fat cheese option, like part-skim mozzarella or reduced-fat ricotta, to reduce saturated fat and calorie intake. You can also blend some Greek yogurt or Cottage Cheese for added creaminess.
Try a Panini Press for Better Texture: When assembling your Meatball Marinara Sub, let the meats cook on a panini press for a crispy, artisanal texture that melts the cheese and separates nicely.
Basil-Infused Fresh Cream or Greek Yogurt Sauce: Add a hint of fresh basil or Greek yogurt to the cheese mixture or as a topping layer, providing a bright and tangy contrast to the savory meat and sauce.
Tweak the Relish: Replace the traditional red onion-based relish with a fresh, crunchy onion relish made with diced red onion, capers, garlic-free pickles, and chopped fresh parsley.
By incorporating these tweaks and recipe suggestions into your Meatball Marinara Sub recipe, you’ll not only make it a healthier twist but also enjoy a more flavorful and satisfying meal that’s easier on the wallet. Experiment and find the perfect balance of flavors for your taste buds!
What is the fiber content of a Meatball Marinara Sub?
A Meatball Marinara Sub typically contains a significant amount of complex carbohydrates and a moderate amount of soluble fiber, along with essential nutrients and some key sources of dietary fiber. Here’s a breakdown of the fiber content in this popular Italian-American favorite:
A Meatball Marinara Sub consists of a crusty sub roll, which provides carbohydrates, typically ranging from 25 to 30 grams of total carbohydrates per serving. The fiber content may vary depending on the type of sub roll used, but it generally falls within this range.
Meatballs, which are the central component of a Meatball Marinara Sub, contribute about 2-3 grams of dietary fiber and a moderate amount of soluble fiber from the complex carbohydrates commonly found in ground meats. These soluble fibers help slow down the release of sugar and acids, potentially beneficial for individuals managing blood sugar levels.
Some key sources of dietary fiber in a Meatball Marinara Sub may include:
The meatballs themselves, though they are primarily focused on being a savory combination of flavors and textures.
Proteins from the meat, such as ground beef, pork, and possibly some chicken, which contribute a significant amount of dietary fiber.
Some of the supporting ingredients, including tomatoes, onions, and peppers, which are rich in dietary fiber and antioxidants.
Lastly, including a meatball sub allows for a generous serving of whole grain sub roll, which is rich in essential fiber.
While a Meatball Marinara Sub certainly contributes a substantial amount of fiber, considering it is essentially a simple protein-fectured pie, the quantity is not excessively high, aligning with a balanced diet.
(Estimated Fiber Contents:
Total Carbohydrates (1 sub roll): 25-30g
Servings (1 sub): Approximately 2-3g
Fiber (Per Meatballs & Sub Roll): 2-3g
Please note the estimated values are approximate and contributed mainly from meatballs, which represent around two-thirds of the total carbohydrate content., These numbers are subject to variation, depending on ingredients and specific preparation details.
What is the sodium content of a Meatball Marinara Sub?
The sodium content of a Meatball Marinara Sub can vary depending on the specific ingredients and preparation methods used. However, a typical recipe for a Meatball Marinara Sub can estimate the following sodium levels:
One Meatball Marinara Sub sandwich typically contains anywhere from 400-700mg sodium. The main contributing factors to the sodium content are the meatballs, marinara sauce, breadcrumbs, cheese, and melted mozzarella.
According to the USDA, a 3-ounce serving of marinara sauce made with crushed tomatoes and herbs typically contains about 250-300 milligrams of sodium. Measured across such a large serving size, this translates to a ballpark estimate of about 100-125 milligrams of sodium per ounce or even per serving.
Can I customize my Meatball Marinara Sub?
Ultimate Customization Guide: Elevate Your Meatball Marinara Sub Experience
Your Meatball Marinara Sub is a staple for a reason – a perfect harmony of flavors and textures that will satisfy your cravings every time. While this classic Italian-American sandwich is a timeless favorite, we’re excited to dig in and explore the many ways you can customize it to make it an even more authentic and mouth-watering experience. From spicy kick to herbaceous tweaks, feel free to experiment and make your Meatball Marinara Sub truly one-of-a-kind.
Take it to a Whole New Level:
– Spice it up: Add a pinch of red pepper flakes for a subtle kick that adds depth and heat
– Fresh herbs fresh flavor: Saute some chopped basil, oregano, or parsley on the side to provide added brightness and freshness
– Meatball makeover: Substitute your meatballs with something new, like ground lamb, beef, or Italian sausage, and get ready for a unique twist
– Cheesy dreams: Crumbling Parmesan or mozzarella on top of your sub adds an unbeatable richness
– Veggie powerhouse: Add some sliced mushrooms, bell peppers, or olives to add texture and nutrients
– Breadwinner: Toast or grill your sub for a crispy, caramelized crust that elevates the entire experience
Be Bold, Be Creative, and Devour
Whether you’re a traditionalist or a rebel, your Meatball Marinara Sub is the perfect canvas to get creative. Choose your comfort with these versatile tips, that will lead you to an unparalleled taste experience.
What is the calorie burn time for a Meatball Marinara Sub?
To estimate the calorie burn time for a Meatball Marinara Sub, we’ll consider the weight of the individual serving and their activity level during consumption. A typical Meatball Marinara Sub weighs approximately 300-400 calories.
Assuming an average 5,200-calorie diet and 175-pound (79 kg) person, consuming a 300-calorie Meatball Marinara Sub would burn approximately 150 calories in one minute, due to a moderate increase in base metabolic rate. With an hour of active burning (exercising strenuously), the estimated calorie burn time would be around 90-120 calories.
In a more detailed model, using the Compendium of Physical Activities (CPA) database, here’s an estimate of calories burned per kilogram of body weight per hour of activity. Based on moderate intensity exercise like walking or eating a thin, high-calorie sub like the Meatball Marinara, the 175-pound person would burn approximately 34 kg/hour in a 5,200-calorie diet.
Now let’s put this into perspective:
| Activity ( Calories per hour ) | Calories Burned ( kg/hour ) |
| — | — |
| Low intensity ( walking ) | 430 |
| Moderate intensity (active, some endurance ) | 460 |
| Unpredictable intensity (explosive sprint) | 1370 |
| Unpredictable low intensity (leisurely, relaxed) | 215 |
To maintain this food’s calorie density, while keeping track of daily calorie intake and daily activity level, a dietary recommendation would be the following:
– Maintain a balanced diet with whole vegetables and fruits throughout the day.
– Opt for relatively low-calorie sub sandwiches made using lean meats.
– Share as a satisfying snack with others.
Stay healthy and enjoy your Meatball Marinara Sub.
What is the fat content of a Meatball Marinara Sub?
Meatball Marinara Sub: A Deep-Dish Delight Full of Fat
A traditional Meatball Marinara Sub is a mouthwatering, deeply satisfying sandwich that combines the hearty flavors of Italian cuisine with the rich texture of a sub sandwich. The fat content in this beloved sandwich comes from several key components, including the marinating meatballs, rich marinara sauce, and the crispy, melted mozzarella cheese that tops it all off.
Meatballs: The High-Fat Hero
The fat content in meatballs is of particular note, accounting for approximately 25-30% of the sandwich’s total calorie count. The meatballs are typically made from a combination of ground beef, pork, and breadcrumbs, which are combined with seasonings, eggs, and grated Parmesan cheese to create a rich, unctuous blend. The high-fat content of meatballs is due to the high-calorie density of the ingredients, which is then seasoned and baked to a golden brown perfection, increasing the overall fat content of the meatball itself.
Marinara Sauce: A Flavorful Fountain of Fats
The marinara sauce, another ingredient that contributes to the fat content of the Meatball Marinara Sub, is typically made with a roasted tomato base, garlic, and herbs, which are simmered in olive oil. From the marrow of the tomatoes to the rich, creamy fat from the olive oil used in the sauce, the flavor profile is heavily reliant on the combination of these ingredients. This intense flavor profile also contributes to the overall fat content of the sauce, making it a significant source of unhealthy fats.
Mozzarella Cheese: The Unsung Hero
The melted mozzarella cheese adds another substantial fat component to the Meatball Marinara Sub, typically accounting for around 10-15% of the sandwich’s total calorie count. The melted cheese is heated to a golden brown, causing the cheese to melt and release excess fat, making it an attractive component of this beloved sandwich. Like the meatballs, the cheese is also an outcome of a combination of dairy fat and the moisture from the marinara sauce, both of which also contribute to the overall fat content.
Comprehensive Breakdown of Fat Content
The overall fat content of a Meatball Marinara Sub can be broken down as follows:
– Meatballs: 25-30%
– Marinara Sauce: 5-7%
– Mozzarella Cheese: 10-15%
– Additional ingredients (oils, butter, etc.): 8-10%
Rationale
Fat content in a Meatball Marinara Sub is a complex issue that involves the high-calorie density of ingredients, flavorful combinations, and the preparation methods used to prepare each component. While a Meatball Marinara Sub is a beloved comfort food, incorporating these various key features contributes to an overall profile that requires attention to delicate balance in terms of nutritional content. On the flip side, the rich flavors and textures presented on a Meatball Marinara Sub represent a perfect complement to the varied protein and fat sources offered in the dish.
What is the sugar content of a Meatball Marinara Sub?
For a Meatball Marinara Sub, the sugar content can vary significantly depending on the specific recipe used. Here’s an exploratory analysis of the typical ingredients and their sugar content per serving.
Typical marinara sauce ingredients:
– 2 cups of canned crushed tomatoes (15-20% of the sauce’s total weight)
– 1-2 tablespoons of tomato paste ( 5-10% of the sauce’s total weight)
– 2-4 cloves of garlic (0.5-1% of the sauce’s total weight)
– 1-2 teaspoons of dried basil
– 1 teaspoon of dried oregano
– 1/4 teaspoon of salt
– 1/4 cup of red wine (optional)
– 2 tablespoons of olive oil
– 1 tablespoon of sugar (or more, depending on regional traditions)
A Meatball Marinara Sub can range from 400-600 calories, depending on the serving size.
Breakdown of the estimated sugar content:
– Canned crushed tomatoes: 2-4 grams of sugar ( negligible, in most cases)
– Tomato paste: 1-2 grams of sugar ( negligible, in most cases)
– Garlic: negligible
– Dried basil, oregano, salt, and red wine (if included): negligible
Optimal marinara sauces with minimal added sugar:
– Italian tomatoes (like San Marzano) with minimal added sugar.
– Homemade marinara sauce without added sugar.
Keep in mind, actual sugar content may vary upon customer consumption and variations in sauce recipe.
What other options does Subway have for a healthier sandwich?
If you’re on the hunt for a healthier sandwich option at Subway, here are some delicious and nutritious alternatives to consider:
1. Turkey Breast Sandwich: Replace the “BMT” (Biggest, Biggest, Tastiest) option with a leaner alternative. Opt for a 3 oz lean turkey breast instead of meat to boost protein and satiety.
2. Veggie Delite Sandwich: Swap the meat for a high-fiber veggie option, like the Veggie Delite sandwich made with roasted vegetables, sprouts, and avocado. This combo is packed with vitamins, minerals, and antioxidants.
3. Honey Mustard Delite Sandwich: For a twist on the classic, try the Honey Mustard Delite sandwich, which replaces mayonnaise with a sweet and tangy honey mustard spread. This combo provides a flavorful and lower-calorie alternative.
4. Meats (Lean) Delite Sandwich: The Lean Meat Delite sandwich offers sliced meats like roast beef, turkey, or ham instead of meatballs. These options retain the meatiness of sandwiches while minimizing saturated fat.
5. Grilled Chicken Sandwich: Upgrade to a leaner and more indulgent meal with the Grilled Chicken Sandwich, featuring sliced grilled chicken breast, lettuce, tomatoes, and a light aioli spread.
When making healthier sandwich choices, don’t be afraid to customize with your favorite veggies, lean proteins, and low-calorie toppings. A sandwich made with lean meats, fresh vegetables, and whole grains can be a satisfying and delicious meal that satisfies your cravings without compromising your health goals.