Italian Sub

An Italian Sub is a hearty submarine sandwich originating from Italian-American delis, typically layered with cured meats like salami, capicola, and ham, along with provolone cheese, lettuce, tomato, onions, and a zesty dressing. It's often served on a long, crusty roll and is a staple of casual American lunch spots.

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🍽️ Nutrition at a glance

This sandwich is generally high in protein from the meats and cheese, but also contains significant fat and carbs from the bread and cured meats, providing a substantial calorie count—often around 800-1,200 calories per serving depending on size and ingredients.

Nutrition breakdown

Calories	550 kcal
Protein	28 g
Carbs	45 g
Fat	28 g
Fiber	3 g
Sugar	6 g
Sodium	1500 mg
Iron	4 mg
Calcium	150 mg
Vitamin A	80 mcg
Vitamin C	10 mg
Potassium	350 mg
Phosphorus	250 mg
Zinc	3 mg
Niacin (B3)	6 mg

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

💡 What's interesting

Culturally, the Italian Sub reflects the fusion of Italian immigrant traditions with American deli culture, becoming a beloved comfort food; nutritionally, it offers a mix of iron and B vitamins from the meats but is best enjoyed in moderation due to its high sodium and saturated fat content.