Deli Submarine Sandwich

The Deli Submarine Sandwich, often called a 'sub' or 'hero,' is a hearty sandwich typically made on a long, crusty roll. It's generously filled with a variety of sliced deli meats like turkey, ham, or roast beef, along with cheeses, lettuce, tomatoes, onions, and a selection of condiments like mustard or mayonnaise. This classic sandwich format is a staple of American delis and lunch counters.

🍳 View the full Deli Submarine Sandwich recipe →

🍽️ Nutrition at a glance

A standard deli sub is a balanced meal, providing a significant amount of protein from the meats and cheese, alongside carbohydrates from the bread. It can be high in sodium and fat depending on the choices made, but also offers vitamins and fiber from the fresh vegetables. A typical 6- to 8-inch sub generally ranges from 400 to 600 calories.

Nutrition breakdown

Calories	550 kcal
Protein	25 g
Carbs	48 g
Fat	28 g
Fiber	3 g
Sugar	6 g
Sodium	1350 mg
Potassium	350 mg
Iron	4.5 mg
Calcium	150 mg
Vitamin C	10 mg
Vitamin A	75 µg
Folate	100 µg
Niacin (B3)	6 mg
Phosphorus	250 mg

Per 1 sub (approx. 220 g) · estimated, varies by recipe

💡 What's interesting

The 'submarine' name is thought to originate from its resemblance to the shape of a submarine, or from its popularity among workers at the Naval Submarine Base in Groton, Connecticut. Nutritionally, it's a customizable meal where one can easily boost fiber and nutrient density by loading up on veggies and choosing whole-grain bread.