How many calories are in a Subway Meatball Marinara Sub on 9-Grain Wheat Bread?
Making the smart choice for a satisfying and nutritious meal, the Subway Meatball Marinara Sub on 9-Grain Wheat Bread is a popular option for those looking to fuel up without breaking the calorie bank. This mouthwatering combination of savory meatballs, rich marinara sauce, and flavorful spices is nestled between slices of 9-Grain Wheat Bread, providing a satisfying crunch and a boost of fiber. According to Subway’s nutrition guidelines, a single Meatball Marinara Sub on 9-Grain Wheat Bread packs approximately 430 calories, making it an attractive choice for those monitoring their calorie intake. Of these calories, 130 come from fat, with 35 grams of fat distributed across the meatballs, marinara sauce, and bread. Additionally, this sub is a good source of protein, with 23 grams of satisfying protein to help keep you full and focused. By making this choice, you’re not only treating your taste buds but also nourishing your body with a nutrient-rich meal that won’t weigh you down.
What is the protein content of a Meatball Marinara Sub?
The protein-packed Meatball Marinara Sub, a classic Italian-inspired delight that’s sure to satisfy your cravings!Protein lovers rejoice, as this mouth-watering meal features a substantial amount of protein from its main ingredients: juicy meatballs and tender sub bread. A single serving of meatballs typically contains around 20-25 grams of protein, which is roughly equivalent to 4-5 grams of protein per ounce. Adding to this protein punch are the marinara sauce and melted mozzarella cheese, which contribute a moderate amount of protein as well. When combined, a standard Meatball Marinara Sub likely boasts a total protein content of around 35-45 grams, making it an excellent option for those seeking a protein-rich meal that’s both flavorful and filling.
Is the Meatball Marinara Sub a healthy option?
The Meatball Marinara Sub, a classic Italian-inspired sandwich that’s hard to resist. While it may not be the healthiest option on the menu, it’s not entirely off-limits either. A Meatball Marinara Sub can be a relatively healthy choice, as long as you’re mindful of the ingredients and portion size. For instance, opt for a whole-grain sub roll or a crusty Italian bread to increase the fiber content, and choose meatballs made with lean turkey or beef. Additionally, select a marinara sauce with no added sugars or preservatives. However, be aware that sub sandwiches can quickly become calorie-dense due to the additions of melted mozzarella cheese, sautéed onions, and rich meats. To keep your Meatball Marinara Sub healthy, consider scaling back on the cheese and opting for a “half-subs” option or a smaller sandwich size. By making a few savvy swaps, you can enjoy this flavorful sandwich while still keeping your nutritional goals in check.
What vitamins and minerals does the Meatball Marinara Sub contain?
The classic Meatball Marinara Sub is a flavorful and satisfying sandwich that also offers a wealth of essential vitamins and minerals. This Italian-inspired sub is a rich source of protein, thanks to the juicy meatballs made with beef, pork, and veal, which also provide a boost of iron and zinc. Additionally, the whole-grain sub roll used as the foundation of the sandwich is a good source of fiber, a vital nutrient for digestive health. The marinara sauce, made with crushed tomatoes, onions, and garlic, is rich in lycopene, a powerful antioxidant that has been linked to several health benefits, including reduced risk of heart disease and certain cancers. Furthermore, the melted mozzarella cheese adds a modest amount of calcium to the sandwich, supporting bone health and overall muscle function. With a balanced mix of protein, fiber, and essential vitamins and minerals, the Meatball Marinara Sub is a nutritious and delicious meal option that won’t sacrifice flavor for health.
Can I add vegetables to the Meatball Marinara Sub?
The Meatball Marinara Sub, a classic sandwich favorite, can easily be elevated by adding some sautÃxed vegetables to enhance the texture and flavor. Start by selecting a combination of vegetables that complement the savory meatballs and tangy marinara sauce, such as crunchy onions, earthy bell peppers, and snappy zucchini. Simply sautà them in a pan with some olive oil until they’re tender and lightly caramelized, then add the meatballs back into the pan to combine. The sweetness of the vegetables pairs perfectly with the richness of the meatballs, creating a harmonious balance of flavors and textures that will elevate this sandwich to a whole new level. For an added layer of depth, try adding some chopped garlic and a sprinkle of fresh parsley to tie everything together. By incorporating these vegetables, you’ll create a Meatball Marinara Sub that’s not only delicious but also nutritious and satisfying – the perfect combination for a quick and easy lunch or dinner on-the-go.
How can I make the Meatball Marinara Sub healthier?
To give your Meatball Marinara Sub a healthier twist, start by switching out traditional submarine rolls for a whole-grain or sprouted-grain option, which will increase the fiber content of your meal. Next, opt for leaner meatballs made with turkey or chicken, and reduce the amount of breadcrumbs used to help cut down on refined carbs. Marinara sauce is a great source of antioxidants and can be used generously, but consider reducing the amount of added sugar by using a low-sugar option or making your own sauce from scratch. Additionally, load up on fresh vegetables like sautéed bell peppers, onions, and mushrooms to add crunch, flavor, and a boost of vitamins and minerals. Finally, consider using reduced-fat mozzarella cheese or a dairy-free alternative to save on saturated fat. By implementing these simple tweaks, you can transform your Meatball Marinara Sub into a nutritious and satisfying meal that will keep you full and energized.
What is the fiber content of a Meatball Marinara Sub?
When indulging in a hearty Meatball Marinara Sub, it’s not just the rich flavors and textures that tantalize the taste buds, but also the nutritional value that’s often hidden beneath the surface. The fiber content of this beloved sandwich is relatively high, thanks to the presence of whole-grain bread and the marinara sauce, which packs a punch of dietary fiber from its tomato puree and onions. In fact, a single Meatball Marinara Sub can provide approximately 10% of the daily recommended intake of fiber, making it a nutritious option for those seeking a quick and satisfying meal. To optimize the fiber content, consider opting for a sub roll made with ancient grains or sprouted bread, and don’t be afraid to load up on extra veggies like lettuce, tomato, and bell peppers to boost the nutritional profile. With its perfect balance of flavor, texture, and fiber, the Meatball Marinara Sub is a sublimely satisfying option that’s sure to keep you full and happy without compromising on your healthy eating goals.
What is the sodium content of a Meatball Marinara Sub?
When it comes to indulging in a savory Meatball Marinara Sub, it’s essential to be aware of the nutritional content, particularly the sodium levels. A typical Meatball Marinara Sub from a popular chain consists of juicy meatballs made from beef, pork, or a combination of the two, served on a crusty sub roll with rich marinara sauce and melted mozzarella cheese. According to the official nutrition information, a single Meatball Marinara Sub can pack a whopping 2,410 milligrams of sodium, which is more than a day’s recommended intake. However, this staggering figure is largely attributed to the marinara sauce, which contains a significant amount of salt. To put this into perspective, the American Heart Association recommends consumption of less than 2,300 milligrams of sodium per day. To make a healthier version of this sub, consider asking for a reduced-sodium marinara sauce or opting for a homemade alternative. Additionally, pair your meatball sub with a side of fresh vegetables or a green salad to balance out the meal and keep sodium intake in check.
Can I customize my Meatball Marinara Sub?
The classic Meatball Marinara Sub – a comforting culinary favorite that can be tailored to suit your taste preferences. The beauty of this Italian-American staple lies in its versatility, allowing you to customize it to yourheart’s content. Mix and match different meats, marinara sauces, and cheeses to create a unique flavor profile that’s all your own. For instance, try adding some spicy Italian sausage to give your meatballs a bit of heat, or experiment with a tangy tomato and garlic sauce for a rich, velvety texture. And don’t forget to add some melted mozzarella or provolone cheese to tie everything together. But the customization options don’t stop there – you can also add fresh basil, oregano, or parsley for a bright, herby flavor, or some sliced red onion or jalapeños for a punch of color and crunch. By getting creative with your Meatball Marinara Sub, you’ll never get tired of the same old combination and can enjoy a deliciously unique sandwich that’s sure to satisfy your cravings.
What is the calorie burn time for a Meatball Marinara Sub?
Making a wise food choice, aren’t you? Meatball Marinara Subs can be a satisfying and flavorful meal option, but if you’re watching your calorie intake, it’s essential to know the calorie burn time involved. According to various studies, a meatball sub sandwich consisting of 100g of cooked meatballs, 40g of marinara sauce, and 120g of bread can range from 350 to 500 calories, depending on the specific ingredients and portion sizes used. Assuming a moderate-paced walk as a form of exercise, it would take approximately 30-40 minutes of walking to burn off the calories from this meal. However, if you opt for a more rigorous activity like jogging or cycling, you can potentially burn off these calories in as little as 15-20 minutes. To maximize your calorie burn, consider incorporating strength-building exercises into your routine, such as lunges, squats, or push-ups, which can help increase your metabolism and burn calories more efficiently. With mindful planning and healthy habits, you can indulge in your favorite meatball sub without compromising your diet goals.
What is the fat content of a Meatball Marinara Sub?
When it comes to indulging in the mouthwatering flavors of an Italian-style sub, it’s essential to keep an eye on the fat content of this savory delight. A classic Meatball Marinara Sub typically consists of tender meatballs made from a mixture of ground beef, pork, and breadcrumbs, which are then smothered in a rich marinara sauce and nestled within a crusty sub roll. According to nutrition experts, a standard Meatball Marinara Sub can contain anywhere from 30 to 40 grams of fat, with approximately 10-12 grams of that coming from saturated fat. However, it’s worth noting that many restaurants and recipes provide healthier alternatives by using leaner meat options and reducing the amount of cheese and sauce used. By making smart choices, you can enjoy this tasty treat while keeping your fat intake under control. For instance, opting for a smaller sub or using a whole-grain sub roll can help shave off a significant amount of calories and fat. With a little bit of consideration, you can satisfy your cravings for this delicious Italian-American classic without sacrificing your dietary goals.
What is the sugar content of a Meatball Marinara Sub?
When it comes to indulging in a mouth-watering Meatball Marinara Sub, it’s essential to be aware of the sugar content to make informed decisions about your diet. A typical Meatball Marinara Sub can easily exceed 30 grams of sugar, primarily due to the sugary tomato sauce and, in some cases, added high-fructose corn syrup. For example, a popular fast-food chain’s Meatball Marinara Sub contains 34 grams of sugar, with a significant portion of that coming from added sugars in the marinara sauce. To put this into perspective, the American Heart Association recommends that women consume no more than 25 grams of sugar per day, while men should not exceed 36 grams daily. To cut down on sugar intake, consider making your own Meatball Marinara Sub at home using homemade marinara sauce made with crushed San Marzano tomatoes and a hint of olive oil, and opt for leaner meatball ingredients like turkey or beef. By being mindful of the sugar content in your Meatball Marinara Sub, you can enjoy this satisfying sandwich while keeping your diet on track.
What other options does Subway have for a healthier sandwich?
Subway, a popular fast-food chain, offers a range of healthier sandwich options beyond the classic BMT. For those looking for a balanced meal, consider the Italian Herbs and Cheese Flatbread. Made with freshly baked flatbread, this sandwich is topped with Italian herbs, melted cheese, and a sprinkle of oregano. Another nutritious option is the Veggie Delite sandwich, featuring a generous serving of fresh vegetables like lettuce, tomatoes, cucumbers, and bell peppers, all piled high on a lightly toasted sub roll. For a protein-packed option, the Turkey Breast sandwich is a great choice, with sliced turkey breast, lettuce, tomatoes, and a drizzle of mustard on whole-grain wheat bread. Also, consider the Black Forest Ham Flatbread, topped with lean black forest ham, lettuce, tomatoes, and Swiss cheese, all wrapped in a crispy flatbread. These options, while still satisfying, provide a healthier alternative to traditional sandwich choices, making Subway a great choice for those prioritizing nutrition without sacrificing flavor.