Veggie sub

Lunch

Item Rating: 73/100

1 serving (250 grams) contains 350 calories, 12.0 grams of protein, 8.0 grams of fat, and 60.0 grams of carbohydrates.

Nutrition Information

1 cup (235.8g)

Calories		330.2
% Daily Value*
Total Fat		7.5 g	9%
	Saturated Fat	1.9 g	9%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		754.7 mg	32%
Total Carbohydrates		56.6 g	20%
	Dietary Fiber	5.7 g	20%
	Sugars	7.5 g
protein		11.3 g	22%
Vitamin D		0 mcg	0%
Calcium		141.5 mg	10%
Iron		2.8 mg	15%
Potassium		377.4 mg	8%

* 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

Source of Calories

Fat: 67 cal (19.9%)

Protein: 45 cal (13.3%)

Carbs: 226 cal (66.8%)

About Veggie sub

A veggie sub is a popular sandwich option consisting of a variety of fresh vegetables layered inside a bread roll, typically served cold. Common fillings include lettuce, tomatoes, cucumbers, onions, bell peppers, and spinach, often accompanied by condiments or dressings. Originating as a health-conscious alternative within Western cuisines, veggie subs provide a nutrient-dense meal. They are high in dietary fiber, vitamins A, C, and K, as well as folate, depending on the vegetable mix used. When paired with whole-grain bread, they can also offer complex carbohydrates. Low in saturated fat and cholesterol (when prepared without cheese or high-fat dressings), veggie subs are a heart-health-friendly option.

Health Benefits

• Rich in dietary fiber from vegetables, supporting digestive health and promoting regularity.
• High in vitamin A from leafy greens like spinach, which supports vision and immune function.
• Contains vitamin C from tomatoes and bell peppers, aiding in collagen production and immune defense.
• Offers folate from ingredients like spinach, assisting in DNA synthesis and cell repair.
• Low in saturated fat (when no high-fat condiments are added), reducing the risk of cardiovascular disease.

Dietary Considerations

Allergens: Contains wheat (from bread), soy (if soy-based mayo or dressing is used), sesame (if seeds are present in the bread or condiments)

Suitable for: Vegetarian diet, low-cholesterol diet

Not suitable for: Gluten-free diet, low-carb diet (when using traditional bread), soy-free diet (if soy-based condiments are used)

Selection and Storage

For best results, assemble the veggie sub right before eating to maintain freshness and prevent sogginess. Store any leftover vegetables in an airtight container in the refrigerator for up to 3 days.

Common Questions About Veggie sub Nutrition

Is a veggie sub high in protein?

A typical veggie sub contains about 8 to 12 grams of protein, depending on the ingredients used, such as avocado, cheese, or legumes. While it isn’t as protein-packed as meat-based subs, you can increase its protein content by adding hummus, extra cheese, or plant-based protein options like tofu.

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

A traditional veggie sub, with its bread base, isn’t suitable for a low-carb or keto diet as it typically contains 40-60 grams of carbohydrates per serving. However, you can opt for a lettuce wrap or low-carb/keto-friendly bread to make it compatible with these diets.

What are the health benefits or concerns of eating a veggie sub?

A veggie sub can be a healthy choice as it’s often rich in fiber, vitamins like A and C, and essential minerals derived from the veggies. However, be cautious of high sodium content from dressings and cheese, which can contribute to excessive daily intake if consumed frequently.

What is the recommended serving size for a veggie sub?

A typical serving size for a veggie sub is about 6 inches, which usually ranges between 350-400 calories depending on ingredients. For a lighter meal, consider splitting a 12-inch sub or loading up on extra vegetables while reducing dressings or cheese.

How does a veggie sub compare to a meat sub?

Veggie subs are typically lower in calories, saturated fat, and cholesterol compared to meat subs, making them a heart-healthier option. However, they often provide less protein, which can be compensated by adding items like hummus, nuts, or plant-based proteins.

Data Sources & Scientific References