Sub sandwich

Lunch

Item Rating: 64/100

1 serving (250 grams) contains 500 calories, 25.0 grams of protein, 20.0 grams of fat, and 50.0 grams of carbohydrates.

Nutrition Information

1 cup (240g)

Calories		480
% Daily Value*
Total Fat		19.2 g	24%
	Saturated Fat	7.7 g	38%
	Polyunsaturated Fat	0 g
Cholesterol		28.8 mg	9%
Sodium		1152 mg	50%
Total Carbohydrates		48 g	17%
	Dietary Fiber	2.9 g	10%
	Sugars	4.8 g
protein		24 g	48%
Vitamin D		0 mcg	0%
Calcium		192 mg	14%
Iron		1.9 mg	10%
Potassium		288 mg	6%

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

Food Attributes

🍯 Low sugar

🥩 High protein

Source of Calories

Fat: 172 cal (37.5%)

Protein: 96 cal (20.8%)

Carbs: 192 cal (41.7%)

About Sub sandwich

A sub sandwich, originating from Italian-American cuisine, is a long bread roll filled with various meats, cheeses, vegetables, and condiments. This customizable meal varies greatly in nutritional content, depending on its ingredients. A typical 6-inch sub with deli meats, cheese, lettuce, and tomato may contain about 300-500 calories, offering protein, carbohydrates, and fats, as well as vitamins like B12, folate, and minerals such as iron and calcium. Sub sandwiches are popular as a convenient meal option available worldwide.

Health Benefits

• Rich in protein: Lean meats like turkey or chicken provide high-quality protein crucial for muscle repair and immune function (around 15-20g per 6-inch sub).
• High in folate: Vegetables such as lettuce and spinach in subs contribute folate for DNA synthesis and cell repair.
• Source of calcium: Cheese adds calcium, essential for strong bones and teeth (approximately 100-150mg per serving).

Dietary Considerations

Allergens: Contains gluten (in bread), dairy (in cheese or spreads), soy (in some sauces), mustard (in condiments)

Suitable for: Omnivorous diets, high-protein diets (with lean meats), vegetarian (if made with plant-based fillings)

Not suitable for: Gluten-free diets (unless using gluten-free bread), vegan diets (unless using vegan substitutes), dairy-free diets (if cheese is included)

Selection and Storage

Sub sandwiches are best consumed fresh. If storing, wrap in foil or plastic wrap and refrigerate for up to 24 hours to maintain freshness. Avoid adding wet ingredients until serving to prevent sogginess.

Common Questions About Sub sandwich Nutrition

How much protein and calories are in a sub sandwich?

The nutritional content of a sub sandwich can vary based on ingredients and size. A 6-inch sub with deli meats like turkey contains approximately 250-400 calories and 15-20 grams of protein, while a 12-inch sub could exceed 600-800 calories and 30 grams of protein. Additional toppings such as cheese, dressings, and higher-fat meats will increase calorie content.

Is a sub sandwich suitable for a keto diet?

Traditional sub sandwiches are typically not keto-friendly due to the bread, which is high in carbs (40-50 grams per 6-inch serving). However, some restaurants and recipes offer low-carb or lettuce-wrapped versions for keto followers, reducing the total carbs significantly.

Are sub sandwiches healthy?

Sub sandwiches can be a balanced meal if carefully chosen, providing protein, fiber, and vitamins from lean meats, whole-grain breads, and vegetables. However, they may be high in sodium, especially with processed meats and condiments. Opt for lower-sodium ingredients and plenty of vegetables to make them healthier.

What is an appropriate portion size for a sub sandwich?

For most people, a 6-inch sub is an appropriate portion that balances calories and macronutrients without overloading. A 12-inch sub may be suitable for those with higher caloric needs but could be divided and saved for another meal to prevent overeating.

How does a sub sandwich compare to a wrap or salad?

Wraps are often similar to sub sandwiches in ingredients but may have fewer carbs depending on the type of tortilla used. Salads skip the bread entirely, making them lower in carbs and calories, but they may require added protein to match the protein content of a sub sandwich. Both wraps and salads are good alternatives for lower-calorie or low-carb diets.

Data Sources & Scientific References

1. Dietary Guidelines for Americans: Recommendations on Sandwiches and Prepared Foods

   Department of Health and Human Services (HHS), USDA

   Discusses sandwiches' role in dietary intake and guidance for healthier food choices in prepared meals like subs.

   View source →
2. Nutritional Quality of Sandwich Consumption Patterns in the United States

   American Journal of Clinical Nutrition

   A peer-reviewed study analyzing the nutritional content and consumption patterns of sandwiches in the American diet.

   View source →