Roll, whole wheat, 100%, made from home recipe or purchased at bakery, toasted
✓
Pan Or Small Roll (2\" Square, 2\" High)25 g
✓
Medium (2-1/2\" Dia)33 g
✓
Hamburger, Hot Dog Bun, Or Large Roll39 g
✓
Small Submarine, Hoagie Roll59 g
✓
Medium Submarine, Hoagie Roll86 g
✓
Large Submarine, Hoagie Roll123 g

Calories in 1 medium submarine, hoagie roll (86 g)
266.6 calories, 67.5 from fat
 
Carbs
43.5 g
 
Proteins
9.6 g
 
Fat
7.5 g
 
Sat. Fat
1.2 g

KEY FACTS

(learn about health benefits or risks)
  • Roll, whole wheat, 100%, made from home recipe or purchased at bakery, toasted has high calorie density - this means that the amount of calories you are getting from an ounce is high (0.11 cal/oz).
  • Rich in vitamins and minerals (15.1%/cal) - a good source of Selenium (important for the stimulation of antibodies), Phosphorus (helps provide effective digestion), Magnesium (helps you sleep better), Vitamin B6 (helps prevent formation of kidney stones), Iron (plays a key role in providing strength to the immune system), Copper (essential for normal growth and health), Potassium (helps improve the health of your bones), Zinc (keeps brain function strong), Calcium (helps prevent cancer) and Vitamin K (fights Alzheimer's disease).
  • Roll, whole wheat, 100%, made from home recipe or purchased at bakery, toasted contains a moderate amount of risky components that may include saturated fat, cholesterol, sodium and sugars (0.02%/oz).
  • Good source of proteins (22% of DV/100g) and fiber (26% of DV/100g)!
Calories Nutrition Risky Content
High
Density
(3.1 cal/g)
High
Density
(15.1 %/cal)
Medium
Density
(0.7 %/g)

NUTRITION FACTS

(% of daily value based on 2000 calories per day)
19%
Protein
15%
Carbs
22%
Fiber
12%
Fat
6%
Saturated Fat
9%
Cholesterol
22%
Sodium
26%
Added Sugar

BURN THOSE CALORIES

Yoga
Jog
Cleaning
Child Care
89 min
36 min
67 min
107 min

VITAMINS

(% of daily value based on 2000 calories per day)

MINERALS

(% of daily value based on 2000 calories per day)

Great source of Selenium

Important for the stimulation of antibodies; Stimulates the creation of antioxidants.

NUTRITION LABEL

(% of daily value based on 2000 calories per day)

Nutrition Facts

Roll, whole wheat, 100%, made from home recipe or purchased at bakery, toasted

Serving Size: medium submarine, hoagie roll (86g)

* Amount Per Serving
Calories 266.6 cal
Calories from Fat 67.5 cal
% Daily Value
Total Fat 7.5 g 11.6%
Saturated Fat 1.2 g 5.9%
Cholesterol 25.8 mg 8.6%
Sodium 515.1 mg 21.5%
Total Carbohydrate 43.5 g 14.5%
Dietary Fiber 5.5 g 22%
Sugars (Added) 7.7 g 25.8%
Protein 9.6 g 19.2%
 
Vitamins
Vitamin A 37.3 IU 0.7%
Vitamin B6 0.3 mg 12.9%
Vitamin B12 0.1 mcg 1.9%
Vitamin C 0.2 mg 0.3%
Vitamin D 0.2 mcg 0%
Vitamin E 0 mg 0%
Vitamin K 7.1 mcg 8.9%
 
Minerals
Calcium (Ca) 104.1 mg 10.3%
Copper (Cu) 0.2 mg 12.4%
Iron (Fe) 2.2 mg 12.5%
Magnesium (Mg) 91.2 mg 22.8%
Manganese (Mn) 0 mg 0%
Potassium (K) 393.9 mg 11.3%
Phosphorus (P) 247.7 mg 24.8%
Selenium (Se) 34.9 mcg 49.9%
Zinc (Zn) 1.7 mg 11.1%