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Smashed Falafel
Smashed Falafel at Subway (New Zealand) has 163 kcal per stated portion, with 6.6 g protein and 5.9 g fat.
| Per portion | Per 100 g | |
|---|---|---|
| Energy | 163 kcal | 217 |
| Protein | 6.6 g | 8.8 |
| Carbohydrate | 17.6 g | 23.5 |
| of which sugars | not in the source | — |
| Fat | 5.9 g | 7.9 |
| 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 29 minutes of brisk walking or 15 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 8% of the day's energy.
These figures come from FatSecret New Zealand, 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 (New Zealand) nutrition as listed by FatSecret New Zealand · checked 2026-09-22
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Meatball (Beef) with Marinara Sauce
156 kcal per portion
Roast Beef Salad
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Tuna Mayo Salad
149 kcal per portion
All Subway (New Zealand) items · All chains · Estimate any menu
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