Hero Sandwich

The Hero Sandwich, also known as a 'sub' or 'hoagie' in some regions, is a large, hearty sandwich typically made with a long, crusty roll filled with layers of Italian deli meats like salami, ham, and capicola, along with provolone cheese, lettuce, tomatoes, onions, and a vinaigrette or oil-based dressing. It is a staple of American deli culture, particularly associated with New York City and Italian-American communities.

🍳 View the full Hero Sandwich recipe →

🍽️ Nutrition at a glance

A typical hero sandwich is high in both protein from the meats and cheese and fat from the dressing and cured meats, with a significant amount of carbohydrates from the large roll. It provides a good source of protein and iron but can be high in sodium and calories, with a rough ballpark of 800-1200 calories per serving depending on size and ingredients.

Nutrition breakdown

Calories	600 kcal
Protein	35 g
Carbs	45 g
Fat	30 g
Fiber	3 g
Sugar	7 g
Sodium	1500 mg
Potassium	450 mg
Iron	4 mg
Calcium	150 mg
Vitamin A	80 mcg
Vitamin C	10 mg
Vitamin B12	2 mcg
Zinc	5 mg
Phosphorus	300 mg

Per 1 sandwich (240 g) · estimated, varies by recipe

💡 What's interesting

The name 'hero' is said to have originated in New York City during the 1960s, with the sandwich being called a 'hero' because it was so large and filling that one had to be a 'hero' to finish it. Nutritionally, while it can be a calorie-dense meal, it also offers a balanced mix of macronutrients and can be customized with vegetables to increase its fiber and vitamin content.