Chicken deli sandwich or sub, restaurant
Common food
Photo: Wikipedia
A chicken deli sandwich or sub is a classic handheld meal featuring sliced or shredded chicken breast, often seasoned and served cold on a soft roll or sliced bread. The texture is typically tender and moist, with a mild, savory flavor that pairs well with a variety of condiments and vegetables. Nutritionally, it's a lean protein source, with about 14 grams of protein per 100 grams, making it a satisfying option for a light meal or substantial snack.
💚 Why it's loved
People love it for its comforting, familiar taste and incredible versatility—it's a blank canvas for everything from crisp lettuce and tomato to tangy pickles and spicy mustard. It's a staple of American deli culture, representing quick, reliable, and customizable nourishment.
⚠️ Watch-outs & how to enjoy it better
The primary downsides are often high sodium content from the deli meat and bread, and the potential for blood sugar spikes if made with refined white bread and sugary condiments. Those watching sodium or blood sugar should opt for low-sodium chicken, whole-grain bread, and load up on non-starchy vegetables like spinach, cucumbers, and bell peppers to add fiber and volume.
Key benefits
- High-quality lean protein for muscle maintenance.
- Low in fat, especially saturated fat.
- Convenient and portable for on-the-go meals.
- Versatile base for adding vegetables and whole grains.
- Generally lower in calories than many hot sandwich options.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'sub' in chicken sub is widely believed to be short for 'submarine,' named for its resemblance to the long, cylindrical shape of a submarine, a term that gained popularity in American delis during World War II.
Full nutrition (scales with serving)
| Water | 56.6 g |
| Energy | 176 kcal |
| Protein | 13.7 g |
| Total lipid (fat) | 2.7 g |
| Carbohydrate, by difference | 24.3 g |
| Fiber, total dietary | 1.1 g |
| Total Sugars | 2.9 g |
| Calcium, Ca | 103 mg |
| Iron, Fe | 1.8 mg |
| Magnesium, Mg | 26.0 mg |
| Phosphorus, P | 191 mg |
| Potassium, K | 248 mg |
| Sodium, Na | 763 mg |
| Zinc, Zn | 0.68 mg |
| Copper, Cu | 0.07 mg |
| Selenium, Se | 17.8 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.26 mg |
| Riboflavin | 0.15 mg |
| Niacin | 7.1 mg |
| Vitamin B-6 | 0.28 mg |
| Folate, total | 55.0 ug |
| Folic acid | 40.0 ug |
| Folate, food | 15.0 ug |
| Folate, DFE | 83.0 ug |
| Choline, total | 30.5 mg |
| Vitamin B-12 | 0.08 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 1.0 ug |
| Retinol | 1.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 20.0 ug |
| Vitamin E (alpha-tocopherol) | 0.27 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin K (phylloquinone) | 0.10 ug |
| Fatty acids, total saturated | 0.68 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.01 g |
| SFA 16:0 | 0.44 g |
| SFA 18:0 | 0.18 g |
| Fatty acids, total monounsaturated | 0.73 g |
| MUFA 16:1 | 0.06 g |
| MUFA 18:1 | 0.67 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.1 g |
| PUFA 18:2 | 0.97 g |
| PUFA 18:3 | 0.10 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.03 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 27.0 mg |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
Is a chicken deli sandwich a good post-workout meal?
Yes, it can be. It provides a solid amount of lean protein (about 14g per 100g) to aid muscle recovery. For optimal results, choose a whole-grain bread for complex carbs to replenish energy stores and add vegetables for micronutrients.
How can I make a chicken deli sandwich healthier?
Start with whole-grain or whole-wheat bread. Use low-sodium, nitrate-free chicken. Skip creamy, high-fat spreads like mayo in favor of mustard, hummus, or mashed avocado. Load it with vegetables like lettuce, tomato, onion, and sprouts to add fiber and nutrients without many calories.
What's the difference between a chicken sandwich and a chicken sub?
The main difference is the bread. A 'sandwich' typically uses sliced bread (like sourdough or rye), while a 'sub' (or hoagie/hero) uses a long, cylindrical roll that is often split lengthwise. The fillings can be identical, but the sub format is designed for more robust, layered ingredients.