Italian sub

Lunch

Item Rating: 43/100

1 serving (200 grams) contains 628 calories, 32.6 grams of protein, 40.2 grams of fat, and 32.8 grams of carbohydrates.

Nutrition Information

1 cup (200g)

Calories		628
% Daily Value*
Total Fat		40.2 g	51%
	Saturated Fat	16.3 g	81%
	Polyunsaturated Fat	5.1 g
Cholesterol		116 mg	38%
Sodium		2200 mg	95%
Total Carbohydrates		32.8 g	11%
	Dietary Fiber	1.4 g	5%
	Sugars	4.2 g
protein		32.6 g	65%
Vitamin D		88 mcg	440%
Calcium		388 mg	29%
Iron		3.4 mg	18%
Potassium		502 mg	10%

* 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 - Italian 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

🍯 Low sugar

🧈 High saturated fat

🥩 High protein

Source of Calories

Fat: 361 cal (58.0%)

Protein: 130 cal (20.9%)

Carbs: 131 cal (21.0%)

About Italian sub

The Italian sub, a classic sandwich originating from Italian-American cuisine, features a hearty combination of cured meats like salami, capicola, and ham, along with provolone cheese, lettuce, tomato, onions, and condiments such as oil and vinegar on an Italian bread roll. Known for its rich, savory flavors, the sub is a calorie-dense option primarily due to its high protein and fat content from deli meats and cheese. A single Italian sub can provide a substantial amount of protein, iron, and sodium, making it a filling choice, but it should be consumed in moderation given its salt and fat levels. With variations depending on local preferences, it remains one of the most iconic American sandwich choices inspired by Italian culinary traditions.

Health Benefits

• Rich in protein from deli meats and cheese, which supports muscle growth and repair.
• Contains iron, primarily from meats, which is vital for red blood cell production and oxygen transport.
• Provolone cheese provides calcium, essential for maintaining strong bones and teeth.

Dietary Considerations

Allergens: Contains gluten, milk, soy (possible in bread), processed meat additives

Suitable for: High-protein diets (depending on serving size)

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

Selection and Storage

Consume immediately after preparation, or store in the refrigerator for up to 24 hours wrapped tightly to prevent sogginess. Avoid freezing, as bread texture may degrade.

Common Questions About Italian sub Nutrition

How many calories and how much protein does an Italian Sub have?

An Italian Sub typically contains around 450-700 calories per serving, depending on size and ingredients. It also provides approximately 20-30 grams of protein from deli meats like salami, ham, and provolone cheese, making it a moderate source of protein.

Can I eat an Italian Sub on a keto or low-carb diet?

An Italian Sub may not be ideal for a keto or low-carb diet in its traditional form due to the bread, which can contain 30-50 grams of carbohydrates. To make it keto-friendly, you can opt for a lettuce wrap or low-carb bread alternatives while keeping the meats, cheese, and veggies.

Is eating an Italian Sub healthy, or are there any concerns?

While an Italian Sub provides protein, calcium, and some vitamins from the vegetables, it can also be high in sodium (over 1,200 mg) and saturated fats from processed deli meats and cheese. Moderation is key, and choosing lower-sodium or leaner meat options can improve its health profile.

What is a healthy portion size for an Italian Sub?

A healthy portion size for an Italian Sub is typically half of a 12-inch sub, which provides a balance of nutrients and keeps calories moderate. Pairing it with a side of vegetables or a light salad can create a more balanced meal.

How does an Italian Sub compare to a turkey sandwich in terms of nutrition?

An Italian Sub generally has more calories, fat, and sodium compared to a turkey sandwich, which uses leaner meat. A typical Italian Sub has 450-700 calories and around 20-30 grams of protein, while a turkey sandwich can be lower in calories (300-500) and offer around 20 grams of protein with less sodium.

Data Sources & Scientific References

1. USDA FoodData - Italian 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 →