Subway US Meatball Marinara Salad: calories, sodium and protein by portion, age and sex

Nutrition information: Subway US Meatball Marinara Salad

Nutrition figures are Subway’s published US data (October 2026), per item as built by Subway and before any optional extras. Salad figures use Subway’s published build: footlong meat portion with lettuce, spinach, tomatoes, onions, green peppers, cucumbers and olives, with no dressing or cheese unless named. Boone converts them to the portion and age comparisons on this page.

Subway US Meatball Marinara Salad carries a large share of a child’s daily sodium

Subway US Meatball Marinara Salad contains 1,310mg of sodium, which is 87% of the daily limit for a child aged 4 to 8. It is also high in saturated fat.

FDA Daily Values (2,000-calorie diet)

Where the sugar comes from: Subway US Meatball Marinara Salad

3g of the 10g counts as added sugar, or about 0.7 teaspoons. The other 7g is naturally occurring.

Added sugars come from

• sugar in the meatballs and marinara
• sugar in the MVP Parmesan Vinaigrette

Naturally occurring sugars come from

• lactose in the meatballs and marinara
• sugars naturally present in the tomatoes
• sugars naturally present in the onions
• sugars naturally present in the green peppers
• lactose in the MVP Parmesan Vinaigrette

Dietary Guidelines for Americans, 2025–2030: no more than 10g of added sugar per meal from age 11 and none for children aged 10 and under. FDA Daily Value: 50g a day. Added sugar is Subway’s published figure; sources are read from the published ingredient list for each component.

Processing and additives: Subway US Meatball Marinara Salad

Subway US Meatball Marinara Salad is built from 9 components, combined and served at the point of sale. Reading the ingredient list closely, it contains modified starches, thickeners and gums, flavourings, colours, preservatives, firming agents and protein and dairy fractions. These are not there to add nutritional value. They make industrial production and distribution possible.

Boone classifies Subway US Meatball Marinara Salad as NOVA group 4, ultra-processed, based on the additives named above. NOVA groups foods by how far they are from their whole-food form, not by how nutritious they are. A group 4 food is not automatically unhealthy, and a group 1 food is not automatically healthy. Read from the published ingredient list, October 2026.

Ingredient count by order: Subway US Meatball Marinara Salad

The 18 manufactured ingredients

calcium chloride, calcium disodium edta, citric acid, enzymes, ferrous gluconate, folic acid, modified corn starch, natural flavors, niacin, oleoresin paprika, potassium sorbate, reduced iron, riboflavin, sodium benzoate, soy protein concentrate, textured soy protein concentrate, thiamine mononitrate, xanthan gum.

The 31 raw ingredients

baby spinach, beef, cheese cultures, cucumber, dehydrated garlic, dehydrated onion, dehydrated parsley, distilled vinegar, green bell peppers, herbs and spices, iceberg lettuce, olive oil, onion powder, pasteurized part skim milk, pasteurized part-skim cow's milk, pork, red bell pepper puree, red onions, red roma tomatoes, ripe olives, salt, soybean oil, spice, spices, sugar, tomato juice, tomato paste, tomatoes, water, wheat flour, yeast.

Boone counts every distinct named ingredient on Subway’s published component lists, including sub-ingredients, and removes duplicates, so salt appearing in four components counts once. Raw covers whole foods and basic kitchen staples such as flour, sugar, salt and oil. Manufactured covers substances that only exist as an output of industrial processing. Every figure here is a minimum.

Ingredients by component: Subway US Meatball Marinara Salad

Ingredients taken from Subway’s US Product Ingredient Guide, October 2026. The component build follows Subway’s standard recipe for this item; Boone checked it against Subway’s published nutrition totals. Recipes change, so always check in restaurant before ordering if you have an allergy.

Allergen information: Subway US Meatball Marinara Salad

Contains = declared in Subway’s US allergy chart or ingredient guide. May contain = Subway states the allergen may be present, including cookies displayed beside nut-containing cookies. Refined oil only = the soy is highly refined soybean oil, which the FDA exempts from allergen labelling. Subway prepares food on shared equipment, so no item can be guaranteed allergen free. UK rules also require barley, oats, mustard, celery and sulphites to be declared; these are shown where the ingredient list names them. October 2026.