Chicken deli sandwich or sub, with cheese, restaurant
Common food
Photo: Wikipedia
A classic deli staple, this sandwich features tender, sliced chicken breast layered with melted cheese on a soft sub roll or bread, creating a satisfying balance of savory, salty, and creamy flavors. The lean chicken provides a solid protein punch, while the bread offers quick energy from carbohydrates. It's a convenient, handheld meal that's both comforting and customizable.
💚 Why it's loved
People love it for its reliable, savory flavor profile—the mild chicken, melted cheese, and soft bread create a universally comforting combination. Its versatility is key; it can be dressed up with veggies and sauces or enjoyed simply, making it a go-to for quick lunches, picnics, or casual dinners.
⚠️ Watch-outs & how to enjoy it better
The refined white bread can cause a rapid blood-sugar spike, and deli meats often contain high sodium. To counteract, opt for whole-grain bread or a lettuce wrap to add fiber, and pair with a side of non-starchy vegetables or a piece of fruit to slow digestion and add nutrients. Always check labels for sodium content if monitoring intake.
Key benefits
- Good source of lean protein for muscle maintenance
- Provides quick energy from carbohydrates
- Convenient and portable meal option
- Easily customizable with various toppings
- Filling and satisfying for a moderate calorie count
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'sub' or 'submarine' sandwich name is rumored to have originated from its resemblance to the shape of a submarine, possibly from a sandwich shop near a naval base in the U.S.
Full nutrition (scales with serving)
| Water | 53.8 g |
| Energy | 208 kcal |
| Protein | 14.9 g |
| Total lipid (fat) | 7.2 g |
| Carbohydrate, by difference | 20.9 g |
| Fiber, total dietary | 0.90 g |
| Total Sugars | 2.9 g |
| Calcium, Ca | 245 mg |
| Iron, Fe | 1.5 mg |
| Magnesium, Mg | 27.0 mg |
| Phosphorus, P | 259 mg |
| Potassium, K | 231 mg |
| Sodium, Na | 807 mg |
| Zinc, Zn | 1.1 mg |
| Copper, Cu | 0.06 mg |
| Selenium, Se | 18.6 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.22 mg |
| Riboflavin | 0.19 mg |
| Niacin | 5.8 mg |
| Vitamin B-6 | 0.25 mg |
| Folate, total | 48.0 ug |
| Folic acid | 33.0 ug |
| Folate, food | 15.0 ug |
| Folate, DFE | 71.0 ug |
| Choline, total | 29.0 mg |
| Vitamin B-12 | 0.33 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 49.0 ug |
| Retinol | 47.0 ug |
| Carotene, beta | 14.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 1.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 20.0 ug |
| Vitamin E (alpha-tocopherol) | 0.35 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.70 ug |
| Vitamin K (phylloquinone) | 0.50 ug |
| Fatty acids, total saturated | 3.5 g |
| SFA 4:0 | 0.11 g |
| SFA 6:0 | 0.08 g |
| SFA 8:0 | 0.06 g |
| SFA 10:0 | 0.14 g |
| SFA 12:0 | 0.15 g |
| SFA 14:0 | 0.47 g |
| SFA 16:0 | 1.7 g |
| SFA 18:0 | 0.65 g |
| Fatty acids, total monounsaturated | 1.7 g |
| MUFA 16:1 | 0.13 g |
| MUFA 18:1 | 1.7 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.1 g |
| PUFA 18:2 | 0.96 g |
| PUFA 18:3 | 0.11 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 | 38.0 mg |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
Is a chicken deli sandwich a healthy choice?
It can be a balanced part of a diet, offering protein and carbs. Its healthiness depends on the bread (whole grain is better), cheese type, and added sauces. Choosing lean chicken and loading up on veggies improves its nutritional profile.
How can I make it lower in calories?
Use whole-grain bread or a lettuce wrap, choose low-fat cheese or reduce the amount, skip high-calorie spreads like mayo, and add plenty of vegetables like lettuce, tomato, and cucumber for volume and fiber.
What's the best way to store leftovers?
If the sandwich has wet ingredients like tomatoes or sauces, it's best eaten fresh. Otherwise, wrap it tightly in plastic wrap or foil and refrigerate for up to 24 hours. The bread may become soggy.