1 serving (250 grams) contains 500 calories, 25.0 grams of protein, 20.0 grams of fat, and 50.0 grams of carbohydrates.
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Nutrition Information
Calories |
471.7 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.9 g | 24% | |
| Saturated Fat | 7.5 g | 37% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 28.3 mg | 9% | |
| Sodium | 1132.1 mg | 49% | |
| Total Carbohydrates | 47.2 g | 17% | |
| Dietary Fiber | 2.8 g | 10% | |
| Sugars | 4.7 g | ||
| protein | 23.6 g | 47% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 141.5 mg | 10% | |
| Iron | 1.9 mg | 10% | |
| Potassium | 283.0 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
Source of Calories
About Submarine sandwich
A submarine sandwich, commonly known as a sub, hoagie, or grinder, is a popular type of sandwich originating from Italian-American cuisine in the early 20th century. Typically served on a long, crusty bread roll, subs are filled with various ingredients such as deli meats, cheeses, vegetables, and condiments. The nutritional profile of a submarine sandwich varies widely depending on its fillings, but it generally provides a mix of macronutrients, including protein from meats and cheeses, carbohydrates from bread, and fiber from vegetables. Subs can also provide essential micronutrients such as calcium from cheese and vitamins A and C from fresh vegetables like lettuce and tomatoes. However, the calorie content and sodium levels can be high, especially in processed meats and condiments, making ingredient selection important for health-conscious individuals.
Health Benefits
- Protein support: Deli meats and cheeses provide high-quality protein, essential for muscle repair and growth.
- Heart health: Options with vegetables like spinach and tomatoes contribute to dietary fiber and antioxidants like lycopene, which may support cardiovascular health.
- Bone health: Cheese provides calcium, which is crucial for maintaining strong bones and teeth.
Dietary Considerations
Selection and Storage
Submarine sandwiches should be consumed fresh to preserve texture and taste. If saving leftovers, wrap tightly in foil or plastic and refrigerate for up to 24 hours to avoid sogginess.
Common Questions About Submarine sandwich Nutrition
How many calories and protein are in a submarine sandwich?
The calorie and protein content of a submarine sandwich varies based on ingredients, but a typical 6-inch sandwich with deli meats like turkey or ham, cheese, and vegetables contains around 350-500 calories and 20-25 grams of protein. Adding high-calorie sauces or extra cheese can significantly increase these numbers.
Is a submarine sandwich compatible with a vegetarian or vegan diet?
Submarine sandwiches can be made vegetarian by using plant-based ingredients like grilled vegetables, hummus, or cheese while avoiding meat. For a vegan option, remove animal-derived ingredients like cheese and mayo, and opt for vegan-friendly substitutes such as avocado, vegan spreads, and tofu or plant-based protein alternatives.
Are submarine sandwiches healthy for weight management?
Submarine sandwiches can be a balanced choice if made with whole-grain bread, lean protein, and fresh vegetables, as they provide fiber, vitamins, and protein. However, high-calorie additions like creamy sauces, processed meats, and excessive cheese can make them less suitable for weight management due to their high saturated fat and calorie content.
What is the recommended portion size for a submarine sandwich?
A standard serving size for a submarine sandwich is 6 inches, which is suitable for most adults as a meal, providing around 300-500 calories depending on toppings. A 12-inch sandwich may be too large for one serving and is better shared or saved for later to avoid overeating.
How does a submarine sandwich compare to a wrap in terms of nutrition?
Submarine sandwiches typically contain more calories than wraps due to the thicker bread. A wrap, especially made with whole-grain tortillas, may have fewer carbs and calories while still offering the same fillings. Choosing a wrap is often a better choice for those looking to reduce calorie intake while maintaining similar flavors and nutrients.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
