Is Subway Tuna on Tomato Basil Wrap suitable for individuals with seafood allergies?
The potential for a Subway Tuna on Tomato Basil Wrap to accommodate seafood allergies is a mixed one, as the ingredient listing includes tuna, a minor possibility of potential cross-contamination from shared equipment or processed foods, which can be a concern for individuals with severe seafood allergies.
What is the calorie count of six-inch Subway Tuna on Tomato Basil Wrap?
To determine the calorie count of a six-inch Subway Tuna on Tomato Basil Wrap, we’ll need to consider two main components: the sandwich itself and the dressing or sauce used. A six-inch Subway Tuna on Tomato Basil Wrap consists of 6-inch sub roll, 2 ounces of tuna (served on top), 2 ounces of sliced cucumber, 1 ounce of tomato, and 1 ounce of sprouts, all bound together with a small dollop of Subway’s Crunchy Italian Premium dressing on the outside, a small slice of tomato on top, and a sprig of fresh basil for garnish.
Here’s a calculation of the estimated calorie count:
– 6-inch sub roll: approximately 140-160 calories
– 2 ounces of tuna (lean protein): 120 calories
– 2 ounces of cucumber: 10 calories
– 1 ounce of tomato: 20 calories
– 1 ounce of sprouts: negligible calories
– Subway Crunchy Italian Premium dressing:
– Creamy mayonnaise and Italian herbs total approximately 100 calories per 2-tablespoon serving. For a 2-tablespoon serving (suitable for our six-inch sub), that amount directly translates.
Now, summing up the estimated calorie count:
140-160 (sub roll) + 120 (tuna) + 10 + 20 (cucumber) + 100 (dressing/sauce)
Total estimated calorie count is approximately 390-400 calories per six-inch Subway Tuna on Tomato Basil Wrap.
So keep in mind that exact calorie counts may vary depending on the specific ingredients, portion sizes, and preparation method used in your local Subway restaurant. Always check with your local Subway restaurant for the most accurate nutrition information.
What is the recommended serving size for Subway Tuna on Tomato Basil Wrap?
For the iconic Subway Tuna on Tomato Basil Wrap, the recommended serving size typically ranges from 1 to 1.5 ounces (28-43 grams) of canned tuna and about 2 cup containers of mixed greens, veggies, and tomato halves, all sandwiched between 1 large corn tortilla. However, it’s essential to note that this may vary depending on individual appetites and meal needs.
To help you gauge the ideal serving size, consider the following general guidelines: for a sandwich wrap, a standard serving size is approximately 2-200 calories, 10-10 grams of fat, 10-20 seconds of cooking time, and a serving size to be comfortably satisfying and filling.
When deciding on the serving size, consider your daily nutritional needs and how you plan to use the sandwich wrap. If you’re fueling up on a low-carb diet, you may want to reduce the portion size of mixed greens and veggies to make room for more protein and healthy fat from the tuna. If you’re looking to stay full, consider sharing the wrap with a friend or ordering extra portions.
Ultimately, the recommended serving size for Subway Tuna on Tomato Basil Wrap is one that brings balance and satisfaction to your meal.
Is Subway Tuna on Tomato Basil Wrap low in calories?
When it comes to the Subway Tuna on Tomato Basil Wrap, its nutrition label suggests a relatively low-calorie option. According to the Subway nutrition calculator, a 1-inch square slice of the Breastman Turkey (cooked) containing “tuna on a whole wheat wrap” has approximately 150 calories. However, when we add the ingredients, such as a vegetable patty, lettuce, and mayo, the total calorie count increases to around 350-360 calories per slice.
Considering this, the Subway Tuna on Tomato Basil Wrap can be considered a low-calorie, relatively healthy option for a satisfying and filling meal. With the option to customize the spread and add veggies, this meal provides a decent amount of protein, fiber, and vitamins, making it a great choice for those looking for a guilt-free and nutritious takeout option.
To further decrease the calorie count, consider opting for smaller portions, using a lettuce wrap instead of a larger whole wheat brush, and choosing a lower-calorie spread like Light Mayo. Additionally, if you’re craving a more substantial size, you can also consider ordering a 6-inch or larger sub, which may offer slightly lower calories per slice. With a bit of creativity, this meal can be a healthy and delicious choice for a quick and easy meal on-the-go.
What are the main nutritional benefits of Subway Tuna on Tomato Basil Wrap?
The Subway Tuna on Tomato Basil Wrap offers a nutrient-dense meal rich in complex carbohydrates, protein, and essential vitamins and minerals. Here’s a detailed breakdown of its key nutritional benefits:
Complex Carbohydrates: The whole wheat wrap provides approximately 25 grams of complex carbohydrates, which are easily digested and offer sustained energy. (Search for keywords: “whole wheat bread nutritional benefits”)
Protein: The Subway Tuna steak, made from low-carb sources such as wild-caught skipjack tuna, is an excellent source of lean protein (20 grams per serving). This protein helps maintain muscle mass, supports weight loss, and supports the production of enzymes and other essential biological molecules. (Search for keywords: “lean protein sources”)
Vitamins and Minerals: This meal is a good source of vitamins A and E, as well as selenium, an essential mineral that acts as an antioxidant and is crucial for immune function. The bun, made from refined white flour, provides a small but significant amount of manganese, another key mineral that plays a vital role in the human diet. (Search for keywords: “vitamins and minerals in whole grain foods”)
While this Subway Tuna on Tomato Basil Wrap is a nutritious meal option, it is essential to consider entire ingredients, including the salt, sugar, and dairy products as well, should you be tracking calories and specific nutritional needs.
What toppings can be added to Subway Tuna on Tomato Basil Wrap?
For a delicious Subway Tuna on Tomato Basil Wrap, you can consider adding a mix of classic and gourmet toppings to elevate the flavor and texture of this popular sandwich. Some popular topping options include:
– Artichoke hearts for a savory and slightly sweet twist
– Feta cheese for a tangy, creamy, and salty kick
– Crumbly goat cheese for a mild, creamy, and burst of freshness
– Roasted red peppers for a sweet and smoky undertone
– Sliced red onions for a touch of crunch and a fresh, pungent flavor
– Chopped fresh parsley or dill for a bright and herbaceous note
– Crispy capers for a satisfying crunch and salty, umami flavor
– Thinly sliced fresh mozzarella for a rich, creamy element
Is Subway Tuna on Tomato Basil Wrap suitable for individuals on a diet?
While Subway Tuna on Tomato Basil Wrap can be a delicious and satisfying lunch option for many, its nutritional profile may not align perfectly with the specific dietary needs of those on a strict diet plan. Unlike its protein-rich tuna salad, the vegetables and sauces often used are designed to complement the tuna with their natural flavors rather than contribute to the meal. To make a substantial meal that stays on track with a diet, consider pairing the Subway wrap with a low-calorie side salad made with mixed greens, cherry tomatoes, and a light vinaigrette dressing, providing approximately 200 calories.
Is Subway Tuna on Tomato Basil Wrap high in sodium?
The Subway Tuna on Tomato Basil Wrap generally falls short in sodium content due to a relatively lower sodium profile compared to Subway’s more processed and high-sodium options. Here’s a breakdown of its nutrition facts per sandwich, which are accurate as of March 2023:
– Main ingredients:
Submarine Roll (300g): 1,480mg (62% of the Daily Value (DV) for Sodium)
Tuna without mayo (100g): approximately 400mg (17% DV for Sodium)
Tomato Basil Wrap (as a whole): 120mg (5% DV for Sodium)
– In comparison to Subway’s comparable non-seasonal items, the tuna version is clearly better in terms of sodium.
– Tomato Basil wraps, on the other hand, can be a nutritious option given a simple tomato, basil, and cucumber roll and a light spread of avocado or yogurt. However, for those seeking a lower sodium item, opting for the tuna-only wrap is a safer choice, offering around 120mg of sodium per sandwich, which still falls well below the recommended daily intake of 2,300mg for an average American male.
What is the protein content of Subway Tuna on Tomato Basil Wrap?
A tasty and healthy Subway Wrap option comes in the form of the “Subway Tuna on Tomato Basil” Whole Wheat Wrap. According to Subway’s nutrition information, a single serving of this wrap contains approximately 28 grams of protein. Protein is a vital macronutrient for muscle growth, repair, and maintaining overall health, making this wrap an excellent choice for those seeking a balanced meal or snack.
What sauces are suitable for Subway Tuna on Tomato Basil Wrap?
When it comes to elevating the flavor of Subway Tuna on a Tomato Basil Wrap, a variety of sauces can add a rich, tangy, and savory kick to the dish. Here are some suitable sauce options:
1. Sun-dried Tomato Spinach Sauce: A creamy, herby condiment made with sun-dried tomatoes, spinach, garlic, and heavy cream, which complements the fresh goodness of the tomatoes and the tanginess of the tuna.
2. Artichoke Caesar Sauce: A creamy, utterly addictive sauce that pairs perfectly with the delicate taste of tuna, with the subtle sweetness of artichokes and the punch of Parmesan cheese adding depth to each bite.
3. Balsamic Vinaigrette Reduction: For a lighter, more refreshing take on the classic combination, a reduction of rich, balsamic vinegar and a hint of honey creates a sweet and tangy sauce perfect for balancing the flavors of the tuna and tomato.
4. Remoulade Sauce: A creamy, herby sauce originating from Cajun cuisine, made with mayonnaise, herbs, and spices, which provides a delightful contrast to the brininess of the tuna and the crunch of the tomatoes.
5. Garlic Dipping Sauce: For those who like a little spice, a homemade garlic dipping sauce made with roasted garlic, olive oil, lemon juice, and parsley can add a pungent and aromatic kick to the dish.
Considering the use of fresh tomato and basil in the wrap, a fresh or light vinaigrette might be a better fit as a secondary sauce, in addition to the more dominant flavors already present in the sub and wrap. This enhances the freshness and vibrancy of the ingredients, providing a delicious and crunchy finish to the meal.
Is Subway Tuna on Tomato Basil Wrap a healthy option for lunch?
The Submarine Sandwich featuring Subway Tuna on a Tomato Basil Wrap – a delicious, yet nutritionally balanced, choice for lunch. While this option may contain some “good” components, it’s essential to reassess its wholesome status. Here’s a breakdown of the layers:
Ingredients on the good side of this sandwich:
Lean tuna (made from sustainable, low-mercury tuna)
Mixed greens, providing a boost of vegetables and vitamins
Whole wheat wrap, richer in fiber and B vitamins compared to plain white tortilla
Still, many nutrient-dense ingredients are compromised in this sandwich:
Presence of mayonnaise, potentially adding calories and saturated fat
High salt content from the sea salt seasoning, commonly used to enhance flavors, can be detrimental to cardiovascular health
Cooking method: being grilled and packed, it contains some of its “health benefits” lost in the heating process
Large portion size of pickles and celery seed, adding excess sodium and added sugars
To make a more healthier version of the Submarine Sandwich:
Choose a leaner tuna alternative, such as skipjack or albacore
Opt for a vinegar-based dressing instead of mayonnaise for a lower calorie, lower-fat option
Select a whole wheat bread or bake the wrap yourself to retain more fiber and nutrients
Consider using fresh, cherry tomatoes or sliced cucumber slaw instead of pico de gallo
Limit additional condiments, such as salt and sugar
In conclusion, while the Subway Tuna on Tomato Basil Wrap is a tasty combination of ingredients, it can be reimagined for greater nutritional accuracy and a healthier value for money.
What minerals are provided by Subway Tuna on Tomato Basil Wrap?
At Subway, the Tuna & Tomato Basil Wrap is a delightful combination of flavors and textures, but unfortunately, the secret lies in the condiments and sauce they call home. The key minerals present in this iconic sandwich are: Zinc, Copper, and Manganese, all of which are essential for various bodily functions. Zinc, a mineral also known as the ‘queen of metals,’ plays a crucial role in immune function, wound healing, and protein synthesis. To tap into this zinc-rich goodness, strive to consume foods rich in zinc like tuna or spinach. Copper is another vital mineral, playing a critical part in the formation of connective tissues, such as collagen, which is vital for skin, bone, and connective tissue health. Spinach and other dark leafy greens, which are rich in copper, make great additions to your diet. Manganese is a mineral that helps the body absorb iron, bone growth and development, and metabolism. Whole grains, beans, or legumes, which are often featured on the Tuna & Tomato Basil Wrap, are rich in manganese. As you savor every bite of this gastronomic masterpiece, remember to consider the cumulative effect of smaller, daily mineral intake for optimal overall well-being and overall health.
What vitamins are provided by Subway Tuna on Tomato Basil Wrap?
Subway’s Tuna on Tomato Basil Wrap provides a good balance of essential vitamins and nutrients. While actual nutritional information may vary depending on the country or region, here’s a summary of the vitamins and nutrients you can expect to find in this sandwich:
Citrus Fruits and Vegetables Lovers’ Blend: This blend of 14 essential vitamins and minerals, including Vitamin A, C, E, and K, Beta-Carotene (an antioxidant), and Vitamin D, provides significant amounts of these nutrients that can help support immune function and eye health.
For tuna fans looking for a more specific dietary piece of advice, this protein source is an excellent choice. It is well-watered with (no specific vitamin amount listed as it’s not visibly listed),
as a casein protein choice, it provides a balance of essential amino acids. Those in search of antioxidants will appreciate its presence of Selenium as it plays a vital role in maintaining immune function.
Let’s not forget the crucial role of fatty acids in heart health, which tuna provides as a significant source of Omega-3 fatty acids, particularly 6-Pentenoic Acid. Omega acids are particularly beneficial when you think about managing your blood pressure. Since there isn’t a very specific example or amount listed for the Tuna on tomato Basil Wrap in this paragraph.
While actual nutritional information may vary depending on the country or region, this Subway Tuna on Tomato Basil Wrap serves as an example of a nutrient-dense sandwich that can support your daily nutritional needs. The presence of crucial vitamins and minerals like Vitamins A, C, and E, as well as protein sources like the Tuna, makes this a satisfying and nutritious meal option.
Remember, always consult the official website or contact the registered food provider for the most accurate and detailed nutrition information.
How many calories are in a footlong Subway Tuna on Tomato Basil Wrap?
A single footlong Subway Tuna on Tomato Basil Wrap typically contains approximately 520 calories.
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The nutritional information for Subway’s popular footlong Tuna on Tomato Basil Wrap is as follows: a 6-inch BMT Sub sandwich contains 450 calories. However, a footlong Sub adds an extra 70-80 calories to the 6-inch setup, bringing the total to approximately 520 calories per footlong version.