Submarine Sandwich

A submarine sandwich, often called a sub, hero, or hoagie, is a hearty sandwich served on a long, soft roll split lengthwise. It's typically filled with layers of sliced deli meats like turkey or salami, cheeses such as provolone or Swiss, and a variety of fresh vegetables like lettuce, tomatoes, onions, and peppers, often finished with oil, vinegar, or a creamy dressing. This popular sandwich is a staple of American casual dining, with regional names and variations found across the United States.

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🍽️ Nutrition at a glance

A standard submarine sandwich is a balanced but calorie-dense meal, providing a good mix of carbohydrates from the bread, protein from the meats and cheese, and fats from the dressings and oils. It can offer key nutrients like iron, B vitamins, and calcium, with a typical 6-inch sub ranging from 400 to 600 calories, while a full 12-inch sub can easily exceed 800 calories.

Nutrition breakdown

Calories	450 kcal
Protein	22 g
Carbs	45 g
Fat	20 g
Fiber	3 g
Sugar	6 g
Sodium	1100 mg
Iron	4 mg
Calcium	200 mg
Potassium	300 mg
Vitamin B12	1.5 mcg
Niacin (B3)	8 mg
Phosphorus	250 mg
Zinc	3 mg
Vitamin C	10 mg

Per 1 sandwich (approx. 250 g) · estimated, varies by recipe

💡 What's interesting

Culturally, the sub is a fascinating example of American regionalism, with the same sandwich known as a 'sub' in New England, a 'hero' in New York, a 'hoagie' in Philadelphia, and a 'grinder' in parts of New England and the West. Nutritionally, its build-your-own nature allows for significant customization, making it possible to create a relatively healthy, veggie-packed meal or a very indulgent, high-fat and high-sodium feast.