Fast foods, submarine sandwich, oven roasted chicken on white bread with lettuce and tomato
Whole food · Fast Foods
Photo: Wikipedia
This is a classic American submarine sandwich featuring tender, savory oven-roasted chicken breast layered on soft white bread with crisp lettuce and juicy tomato. The texture is a satisfying mix of tender meat, soft bread, and fresh crunch. Nutritionally, it's a lean, high-protein option with a relatively low calorie count for a full sandwich.
Calorie split: 28% protein · 54% carbs · 18% fat
↓ Full nutrition💚 Why it's loved
People love it for its familiar, comforting combination of savory chicken, soft bread, and fresh toppings, making it a reliable and satisfying quick meal. Its versatility also allows for easy customization with different sauces and additional vegetables.
⚠️ Watch-outs & how to enjoy it better
The white bread and lack of significant fiber can lead to a quicker blood-sugar rise compared to whole-grain options. To counteract this, you can pair it with a side salad or apple, or ask for extra vegetables. The sodium content in the bread, chicken seasoning, and any added condiments can also be high; opting for mustard over mayo or creamy sauces helps manage this.
Key benefits
- Excellent source of lean protein for muscle maintenance
- Low in total fat, especially saturated fat
- Provides quick energy from carbohydrates
- Contains fresh vegetables for added fiber and vitamins
- A more balanced fast-food option compared to fried alternatives
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The term 'submarine' sandwich is believed to have originated in the U.S. during World War II, as the long, cylindrical shape of the sandwich resembled the submarines of the era.
Full nutrition (USDA data · scales with serving)
| Water | 63.1 g |
| Energy | 157 kcal |
| Energy | 657 kj |
| Protein | 10.8 g |
| Total lipid (fat) | 3.1 g |
| Ash | 1.5 g |
| Carbohydrate, by difference | 21.4 g |
| Fiber, total dietary | 1.2 g |
| Total Sugars | 3.0 g |
| Sucrose | 0.00 g |
| Glucose | 0.97 g |
| Fructose | 1.3 g |
| Lactose | 0.00 g |
| Maltose | 0.72 g |
| Galactose | 0.00 g |
| Starch | 16.0 g |
| Calcium, Ca | 154 mg |
| Iron, Fe | 1.7 mg |
| Magnesium, Mg | 22.0 mg |
| Phosphorus, P | 145 mg |
| Potassium, K | 198 mg |
| Sodium, Na | 268 mg |
| Zinc, Zn | 0.66 mg |
| Copper, Cu | 0.08 mg |
| Manganese, Mn | 0.28 mg |
| Selenium, Se | 16.8 ug |
| Vitamin C, total ascorbic acid | 1.2 mg |
| Thiamin | 1.2 mg |
| Riboflavin | 0.23 mg |
| Niacin | 5.2 mg |
| Pantothenic acid | 0.65 mg |
| Vitamin B-6 | 0.26 mg |
| Folate, total | 68.0 ug |
| Folic acid | 50.0 ug |
| Folate, food | 18.0 ug |
| Folate, DFE | 103 ug |
| Choline, total | 23.1 mg |
| Vitamin B-12 | 0.08 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 5.0 ug |
| Retinol | 2.0 ug |
| Carotene, beta | 34.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 64.0 iu |
| Lycopene | 224 ug |
| Lutein + zeaxanthin | 75.0 ug |
| Vitamin E (alpha-tocopherol) | 0.42 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.07 mg |
| Tocopherol, gamma | 0.39 mg |
| Tocopherol, delta | 0.13 mg |
| Tocotrienol, alpha | 0.02 mg |
| Tocotrienol, beta | 0.31 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 1.0 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 4.4 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.72 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.01 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 0.55 g |
| SFA 17:0 | 0.00 g |
| SFA 18:0 | 0.14 g |
| SFA 20:0 | 0.01 g |
| SFA 22:0 | 0.01 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.93 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.09 g |
| MUFA 16:1 c | 0.09 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 0.82 g |
| MUFA 18:1 c | 0.81 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| MUFA 22:1 c | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 0.95 g |
| PUFA 18:2 | 0.84 g |
| PUFA 18:2 n-6 c,c | 0.83 g |
| PUFA 18:2 CLAs | 0.00 g |
| PUFA 18:3 | 0.07 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.07 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:3i | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.01 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.01 g |
| PUFA 20:4 | 0.02 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:4 | 0.01 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.01 g |
| Fatty acids, total trans-monoenoic | 0.01 g |
| TFA 16:1 t | 0.00 g |
| TFA 18:1 t | 0.01 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.01 g |
| Fatty acids, total trans-polyenoic | 0.01 g |
| Cholesterol | 23.0 mg |
Amino acid profile (per 100g)
Estimated from Fast foods, english muffin, with egg, cheese, and sausage — USDA does not publish this profile for Fast foods.
| Tryptophan | 0.16 g |
| Threonine | 0.52 g |
| Isoleucine | 0.54 g |
| Leucine | 0.98 g |
| Lysine | 0.75 g |
| Methionine | 0.29 g |
| Cystine | 0.20 g |
| Phenylalanine | 0.59 g |
| Tyrosine | 0.41 g |
| Valine | 0.65 g |
| Arginine | 0.65 g |
| Histidine | 0.33 g |
| Alanine | 0.60 g |
| Aspartic acid | 1.1 g |
| Glutamic acid | 2.5 g |
| Glycine | 0.54 g |
| Proline | 0.90 g |
| Serine | 0.70 g |
FAQ
Is this a good option for a post-workout meal?
Yes, it can be. The combination of protein from the chicken and carbohydrates from the bread helps with muscle recovery and replenishing glycogen stores. For optimal recovery, you might consider adding a source of healthy fat, like avocado.
How does the nutrition compare to a fried chicken sandwich?
This oven-roasted version is significantly lower in total fat and calories than a typical fried chicken sandwich, while providing a similar amount of protein. It's generally considered the leaner, lighter choice.
Can I make this at home to control the ingredients?
Absolutely. Home preparation allows you to choose whole-grain bread, control the sodium in the chicken seasoning, load up on extra vegetables, and use healthier condiments like hummus or mashed avocado instead of high-fat sauces.
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 1.57 kcal/g · 28% calories from protein · 1.2 g fiber · 3.0 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: 1.35 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.