Chicken sub

Lunch

Item Rating: 62/100

1 serving (140 grams) contains 246 calories, 19.2 grams of protein, 3.7 grams of fat, and 34.0 grams of carbohydrates.

Nutrition Information

1 cup (140g)

Calories		246.4
% Daily Value*
Total Fat		3.7 g	4%
	Saturated Fat	1.0 g	5%
	Polyunsaturated Fat	1.6 g
Cholesterol		37.8 mg	12%
Sodium		1086.4 mg	47%
Total Carbohydrates		34.0 g	12%
	Dietary Fiber	1.5 g	5%
	Sugars	4.0 g
protein		19.2 g	38%
Vitamin D		5.6 mcg	28%
Calcium		144.2 mg	11%
Iron		2.5 mg	13%
Potassium		347.2 mg	7%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

USDA FoodData - Chicken sub Data

U.S. Department of Agriculture

Official nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.

View source →

Food Attributes

Source of Calories

Fat: 33 cal (13.5%)

Protein: 76 cal (31.2%)

Carbs: 136 cal (55.3%)

About Chicken sub

The chicken sub is a popular sandwich originating from Western cuisine, often found in fast food and casual dining menus worldwide. It typically consists of a bread roll or baguette filled with grilled, roasted, or shredded chicken accompanied by toppings like lettuce, tomatoes, onions, and condiments such as mayonnaise or mustard. Chicken subs are protein-rich, with chicken providing high-quality, lean protein, typically containing around 25-30g of protein per 3.5 ounces (100g), along with essential nutrients like B vitamins, phosphorus, and selenium. The nutritional profile varies based on preparation and the choice of toppings and bread. Versions with whole-grain bread, lean chicken, and fresh vegetables tend to offer a better balance of nutrients while being lower in saturated fats and sodium than processed or heavily dressed options.

Health Benefits

• Rich source of lean protein, aiding muscle maintenance and repair with approximately 25-30g of protein per 100g of chicken.
• Contains B vitamins (especially B3 and B6) that support energy production and cognitive function.
• Provides selenium and phosphorus, which are critical for maintaining bone health and supporting immune system function.

Dietary Considerations

Allergens: Contains gluten (from bread), eggs (from mayonnaise or bread), dairy (if cheese is added)

Suitable for: High-protein diets, low-carb diets (with modifications like using low-carb bread)

Not suitable for: Vegetarian diets, vegan diets, gluten-free diets (unless using gluten-free bread)

Selection and Storage

Store ingredients (e.g., cooked chicken and vegetables) separately in airtight containers in the refrigerator and assemble fresh before eating. Consume cooked chicken within 3-4 days.

Common Questions About Chicken sub Nutrition

Is a chicken sub high in protein?

Yes, a chicken sub is a good source of protein. A 6-inch chicken sub typically contains around 20-30 grams of protein, depending on the size of the portion and any additional ingredients added. Protein content may vary based on the type of chicken used and whether it's grilled or breaded.

Can I eat a chicken sub on a low-carb or keto diet?

A chicken sub is not typically compatible with low-carb or keto diets due to the bread, which can contain 40-50 grams of carbohydrates in a 6-inch sub. To make it keto-friendly, you can skip the bread and choose a lettuce wrap or a bowl option with low-carb toppings like leafy greens, avocado, and cheese.

What are the health benefits and concerns of eating a chicken sub?

A chicken sub can be a healthy meal option, offering lean protein and essential nutrients like vitamin B6, phosphorus, and niacin from the chicken. However, concerns include high sodium content, with many subs containing 700-1200 mg of sodium, and caloric content that can exceed 400 calories in a 6-inch sub, especially with sauces or cheese. Opting for whole-grain bread and lean toppings can improve its overall nutritional profile.

What is a healthy portion size for a chicken sub?

A 6-inch chicken sub is typically considered a standard and balanced portion size for one meal, containing about 400-600 calories depending on the toppings and condiments. For those looking for smaller portions or calorie control, consider eating half or ordering a smaller-sized sub if available.

How does a chicken sub compare to other sandwiches like turkey or ham?

A chicken sub generally has higher protein content than a ham sandwich and slightly more than turkey, with about 20-30 grams per serving. It also tends to be leaner and lower in saturated fat than beef sandwiches but may have more sodium if processed chicken is used. Grilled chicken is typically a more health-conscious choice compared to breaded or fried options in other sandwiches.

Data Sources & Scientific References

1. USDA FoodData - Chicken sub Data

   U.S. Department of Agriculture

   Official nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.

   View source →