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Ham, Tomato & Cheese Sub
Ham, Tomato & Cheese Sub at Subway (Australia) has 305 kcal per stated portion, with 17.6 g protein and 8.7 g fat.
| Per portion | Per 100 g | |
|---|---|---|
| Energy | 305 kcal | 192 |
| Protein | 17.6 g | 11.1 |
| Carbohydrate | 37.6 g | 23.6 |
| of which sugars | not in the source | — |
| Fat | 8.7 g | 5.5 |
| of which saturates | not in the source | — |
| Fibre | not in the source | — |
| Salt | not in the source | — |
What that costs in movement
At 75 kg, this item is roughly 54 minutes of brisk walking or 28 minutes of easy running. That is an energy comparison and nothing more: eating less and moving more are not interchangeable, and neither figure accounts for what your body would have burned anyway.
Against a 2 000 kcal day it is about 15% of the day's energy.
These figures come from FatSecret Australia, not from the chain itself, and may lag its current menu. What lands on your tray varies with the branch, the build and the day.
Source: Subway (Australia) nutrition as listed by FatSecret Australia · checked 2026-09-22
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Italian B.M.T. Salad
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Honey Mustard Leg Ham Salad - Large
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Seafood Sensation Salad
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All Subway (Australia) items · All chains · Estimate any menu
Keep the day honest
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