Cold Cut Sub Sandwich
Source of Calories
Nutrition Facts
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Total Carbohydrates | 46.58 g | 17% |
| Net Carbohydrates | 43.84 g | 18% |
| Sugars | 7.25 g | 21% |
| Added Sugars | No data | - |
| Dietary Fiber | 2.74 g | 10% |
| Protein | 23.99 g | 48% |
| Total Fat | 22.89 g | 29% |
| Saturated Fat | 8.1 g | 41% |
| Monounsaturated Fat | 8.47 g | - |
| Polyunsaturated Fat | 4.39 g | - |
| Trans Fat | 0.27 g | 100% |
| Cholesterol | 61.56 mg | 21% |
| Vitamins | ||
| Vitamin A | 49.97 mcg | 6% |
| Vitamin C | 17.1 mg | 19% |
| Vitamin D | 0.4 mcg | 2% |
| Minerals | ||
| Sodium | 1311 mg | 57% |
| Potassium | 642.96 mg | 14% |
| Calcium | 389.88 mg | 30% |
| Magnesium | 45.6 mg | 11% |
| Iron | 4.13 mg | 23% |
| Zinc | 2.39 mg | 22% |
% DV refers to how much a single serving of an individually packaged food or supplement contributes nutritionally to your daily diet, based on a 2,000-calorie-a-day diet. Generally, having 5% DV or less of a nutrient per serving is considered low, and 20% DV or more of a nutrient per serving is considered high.
Fat Composition
The suggested total fat consumption should be limited to 30% of total energy intake or less. The type of fat consumed should primarily be unsaturated fatty acids, with no more than 10% of total energy intake coming from saturated fatty acids (about 200 calories on a 2000-calorie diet) and no more than 1% of total energy intake coming from trans-fatty acids.
Vitamin Coverage
Vitamin A
6%
Vitamin C
19%
Vitamin D
2%
Vitamin E
6%
Vitamin K
9%
Vitamin B1
65%
Vitamin B2
47%
Vitamin B3
62%
Vitamin B5
25%
Vitamin B6
27%
Vitamin B7
-
Vitamin B9
60%
Vitamin B12
21%
There are 13 essential vitamins required for the body to work properly, which are categorised into two categories: fat-soluble and water-soluble vitamins. Vitamins have a Recommended Dietary Allowance (RDA), provided by the Dietary Reference Intakes (DRIs), which vary by age and sex. The %DV indicates how much one serving contributes to the average recommended daily intake.
Mineral Coverage
Calcium
30%
Iron
23%
Magnesium
11%
Phosphorus
20%
Potassium
14%
Sodium
57%
Zinc
22%
Copper
21%
Manganese
35%
Selenium
82%
Minerals are micronutrients, of which 13 of them are essential to the human body. The Recommended Dietary Allowance includes Calcium (1,300 mg/d), Phosphorus (1,250 mg/d), Potassium (4,700 mg/d), Sodium (2,300 mg/d), Chloride (1,500 mg/d), Magnesium (420 mg/d), Iron (18 mg/d), Zinc (11 mg/d), Copper (0.9 mg/d), Selenium (55 mcg/d), Molybdenum (45 mcg/d), Manganese (2.3 mg/d) and Iodine (150 mcg/d).
Protein Quality
Leucine
58%
Isoleucine
74%
Valine
68%
Lysine
42%
Tryptophan
65%
Threonine
54%
Phenylalanine
85%
Methionine
72%
Histidine
70%
Guidelines recommend a serving of protein with each meal and 1.2-1.6 g of protein per kg of body weight per day.
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
About
How Long to Burn Off 486 Calories?
*Based on this person: 25-year-old female, 5'7", 144 lbs
Swimming
1 h 12 min
Jogging
1 h 2 min
Cycling
1 h 3 min
Walking
1 h 54 min
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
📚 Health Research & Evidence About This Food
Sub sandwiches with cold cuts are significant sources of sodium and frequently contain processed meats. UCLA Health reports that consuming processed meats is significantly associated with increased risks of cardiovascular disease and death. Observational evidence from sources like the FDA and American Heart Association indicates that sandwiches are major contributors to dietary sodium, which can elevate blood pressure and increase cardiovascular risk.
1. Sandwiches Are Major Contributors of Sodium in the Diets of American Adults: Results From What We Eat in America, National Health and Nutrition Examination Survey 2009-2010.
Source: PubMed
Summary: Cold cut sub blood pressure is indirectly affected as sandwiches, a category that includes cold cut subs, are identified as major contributors of sodium in the diets of American adults, impacting overall sodium intake which is linked to blood pressure regulation.
Read More: https://pubmed.ncbi.nlm.nih.gov/25300226/
2. Sodium in Your Diet
Source: FDA, 2024
Summary: Cold cut sub blood pressure is directly impacted by sodium intake, with deli meat sandwiches, a type of cold cut sub, being identified by the FDA as a major contributor to dietary sodium, which elevates blood pressure by increasing blood volume.
Read More: https://www.fda.gov/food/nutrition-education-resources-materials/sodium-your-diet
3. Get the Scoop on Sodium and Salt
Source: American Heart Association, 2025
Summary: Cold cut sub blood pressure is affected by sodium, as sandwiches are identified by the American Heart Association as a top food source of sodium, which increases blood volume and elevates blood pressure.
Read More: https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sodium/sodium-and-salt
4. 6 Simple Tips to Reduce Your Blood Pressure - Harvard Health
Source: Harvard Health, 2018
Summary: Cold cut sub blood pressure is influenced by dietary sodium, with cold cuts and cured meats, along with sandwiches, being identified by Harvard Health as major sources of sodium that contribute to elevated blood pressure.
5. The Effects of Processed Meats on Your Heart Health
Source: UCLA Health
Summary: Cold cut sub blood pressure is indirectly affected by processed meats, such as deli meats commonly found in cold cut subs, which a global study links to a significantly increased risk of cardiovascular disease and death.
Read More: https://www.uclahealth.org/news/article/the-effects-of-processed-meats-on-your-heart-health
6. Sandwiches Vs. Wraps: How to Make a Healthy Choice
Source: Cleveland Clinic
Summary: Cold cut sub blood pressure is indirectly affected by the high sodium content and ultra-processed nature of cold cuts, which the Cleveland Clinic advises against in favor of lean proteins for healthier sandwich and wrap choices.
Read More: https://health.clevelandclinic.org/are-wraps-healthier-than-sandwiches
