Subway · Individual Proteins

Tuna

12 g protein · 250 cals · 74 g

Why this score

easy to overeat

Dense calories with little protein, volume or fiber to fill you up.

Three routes to fullness — one is enough

19% of kcal

52% water

0 g/Mcal

What pulls it down

How scores work

Per

Calories: 250
Protein: (19%); 12 g
Fat: (81%); 23 g
Carbohydrates: (0%); 0 g
of which sugar: 0 g
Fiber: 0 g
Sodium: 310 mg

Percentages are the share of calories from each macronutrient.

Alternatives

Subway

Higher-scoring, from Subway’s own “Individual Proteins” in United States.

93
Grilled Chicken16 g protein · 80 cals · 71 g
90
Oven-Roasted Turkey11 g protein · 60 cals · 57 g
89
Roast Beef15 g protein · 80 cals · 71 g
83
Subway Club Meats (Turkey, Ham, Roast Beef)17 g protein · 110 cals · 92 g
82
Rotisserie-Style Chicken15 g protein · 90 cals · 71 g

Nutrition as published by Subway — check it yourself. Product photograph © Subway, shown to identify the item. The score measures satiety per calorie. It is not a virtue scale, and no food here is forbidden. How the score works.

All 178 items on the United States Subway menu