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Italian B.M.T. Salad
Subway

Italian B.M.T. Salad

Whole food salad. Great portion & fiber. Watch the sodium & sat fat.

Vegetarian
230
Calories
14g
Protein
12g
Carbs
1060mg
Sodium
Is 230 cal right for your day?Get your personalized calorie & macro targets on MyPlate.food
Having 2 of these?
That's most of a meal right there
15

2 × 230 cal = 460 cal

Here's what 2 of these means for your daily nutrition

92%
Sodium2120mg
60%
Sat Fat12g
24%
Sugar12g

On the heavier side for sodium and sat fat. Balance it out later.

Nutrition Facts
Calories
230

% Daily Value*

Total Fat
15g19%
Saturated Fat
6g30%
Trans Fat
0g
Cholesterol
45mg15%
Sodium
1060mg46%
Total Carbohydrates
12g4%
Dietary Fiber
4g14%
Total Sugars
6g
Protein
14g28%

* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Nom Score Breakdown
NomScore
C
Nutrients to watch
Sodium
460.9 mg/100cal
← Best
poorTarget: <= 100
Sat Fat
2.6 g/100cal
← Best
poorTarget: <= 1
Sugar
2.6 g/100cal
← Best
moderateTarget: <= 1
Portion size
Portion
230 cal
← Best
excellentTarget: <= 400 cal
Good stuff
Fiber
1.7 g/100cal
Best →
excellentTarget: >= 1.4
Protein
6.1 g/100cal
Best →
excellentTarget: >= 6
Nom Score measures nutrition per calorie. Weights: Sodium (30%), Sat Fat (20%), Sugar (25%), Portion (10%), Fiber (10%), Protein (5%).
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Frequently asked questions

Is the Subway Italian B.M.T. Salad healthy?

The Subway Italian B.M.T. Salad earns a Nom Score of C (60/100). Whole food salad. Great portion & fiber. Watch the sodium & sat fat.

How many calories are in the Subway Italian B.M.T. Salad?

The Subway Italian B.M.T. Salad has 230 calories, with 14g protein, 12g carbs, 6g sugar, and 1060mg sodium.

Is the Subway Italian B.M.T. Salad vegetarian or vegan?

The Subway Italian B.M.T. Salad is marked vegetarian (but not vegan) at Subway.

What is the Nom Score of the Subway Italian B.M.T. Salad?

It scores C — moderate. The Nom Score grades every item A–F on nutritional quality per calorie (sodium, sugar, saturated fat, fiber, protein, and portion size).

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