Club sandwich or sub, restaurant
Common food
Photo: Wikipedia
A club sandwich or sub is a hearty, layered handheld meal, typically featuring sliced turkey or chicken, bacon, lettuce, tomato, and mayonnaise on toasted bread or a soft roll. Its texture is a satisfying crunch from the toast and fresh veggies, contrasted with tender meat and creamy dressing. Nutritionally, it provides a solid protein boost but is moderate in calories and fats, especially from the bacon and mayo.
Calorie split: 27% protein · 32% carbs · 41% fat
↓ Full nutrition💚 Why it's loved
People love it for its classic, comforting flavor combination of savory, smoky, and fresh elements, and its versatility as a customizable meal for any time of day. It's a staple of casual dining and American deli culture.
⚠️ Watch-outs & how to enjoy it better
The toasted bread and processed meats can be high in sodium and refined carbs, potentially causing blood-sugar spikes. Those watching sodium or gluten should opt for whole-grain bread, load up on extra veggies, and choose lower-sodium turkey or chicken.
Key benefits
- Good source of lean protein from turkey or chicken
- Provides quick energy from carbohydrates in the bread
- Contains vitamins A and K from fresh lettuce and tomato
- Convenient and portable meal option
- Can be customized with additional vegetables
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'club' in club sandwich is widely believed to refer to the private social clubs of New York City in the late 19th century, where it was a popular menu item.
Full nutrition (USDA data · scales with serving)
| Water | 51.6 g |
| Energy | 234 kcal |
| Protein | 16.0 g |
| Total lipid (fat) | 10.6 g |
| Carbohydrate, by difference | 18.4 g |
| Fiber, total dietary | 0.80 g |
| Total Sugars | 2.5 g |
| Calcium, Ca | 222 mg |
| Iron, Fe | 1.5 mg |
| Magnesium, Mg | 25.0 mg |
| Phosphorus, P | 270 mg |
| Potassium, K | 271 mg |
| Sodium, Na | 814 mg |
| Zinc, Zn | 1.6 mg |
| Copper, Cu | 0.07 mg |
| Selenium, Se | 25.2 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.31 mg |
| Riboflavin | 0.25 mg |
| Niacin | 5.2 mg |
| Vitamin B-6 | 0.26 mg |
| Folate, total | 42.0 ug |
| Folic acid | 30.0 ug |
| Folate, food | 12.0 ug |
| Folate, DFE | 62.0 ug |
| Choline, total | 35.4 mg |
| Vitamin B-12 | 0.49 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 44.0 ug |
| Retinol | 43.0 ug |
| Carotene, beta | 13.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 1.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 18.0 ug |
| Vitamin E (alpha-tocopherol) | 0.31 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.80 ug |
| Vitamin K (phylloquinone) | 0.50 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 4.4 g |
| SFA 4:0 | 0.10 g |
| SFA 6:0 | 0.07 g |
| SFA 8:0 | 0.05 g |
| SFA 10:0 | 0.12 g |
| SFA 12:0 | 0.14 g |
| SFA 14:0 | 0.48 g |
| SFA 16:0 | 2.4 g |
| SFA 18:0 | 0.99 g |
| Fatty acids, total monounsaturated | 3.2 g |
| MUFA 16:1 | 0.20 g |
| MUFA 18:1 | 3.0 g |
| MUFA 20:1 | 0.05 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.7 g |
| PUFA 18:2 | 1.5 g |
| PUFA 18:3 | 0.12 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.04 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 41.0 mg |
FAQ
What is the main difference between a club sandwich and a sub?
A club sandwich is typically made with sliced bread (often toasted) and is a double-decker, while a sub uses a long roll and is not usually double-layered.
Can I make a healthier version at home?
Yes, use whole-grain bread, lean grilled chicken instead of deli meat, skip the bacon or use turkey bacon, and load up on fresh vegetables like spinach, cucumbers, and peppers.
Is a club sandwich gluten-free?
Not by default, as it contains bread. You can make it gluten-free by using certified gluten-free bread or a lettuce wrap.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 2.34 kcal/g · 27% calories from protein · 0.8 g fiber · 2.5 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 3.00 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.