Fast foods, submarine sandwich, roast beef on white bread with lettuce and tomato
Whole food · Fast Foods
Photo: Wikipedia
A classic submarine sandwich featuring thinly sliced roast beef piled onto soft white bread, crisp lettuce, and juicy tomato. It delivers a satisfying bite with savory, slightly salty beef balanced by fresh, cool vegetables. Nutritionally, it's a lean protein source with moderate carbs, making it a lighter fast-food option.
💚 Why it's loved
People love the comforting, familiar combination of tender roast beef, creamy or tangy condiments, and the crunch of fresh veggies. It's seen as a relatively 'wholesome' fast-food choice that feels substantial without being overly heavy.
⚠️ Watch-outs & how to enjoy it better
The white bread can cause a rapid blood-sugar spike, and deli meats are often high in sodium. To counteract, choose whole-grain bread if available, ask for extra lettuce/tomato to add fiber, and pair with a side of fruit or a small salad to slow digestion.
Key benefits
- Good source of high-quality protein for muscle maintenance.
- Lower in fat than many other fast-food sandwiches.
- Provides quick energy from carbohydrate-rich bread.
- Contains fresh vegetables for some vitamins and hydration.
- A convenient, portable meal option.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The modern submarine sandwich is said to have been popularized in the early 20th century by Italian-American communities in port cities like Boston and New York, where the long, cylindrical bread rolls reminded people of submarine torpedoes.
Full nutrition (scales with serving)
| Water | 63.1 g |
| Energy | 156 kcal |
| Energy | 652 kj |
| Protein | 12.2 g |
| Total lipid (fat) | 2.7 g |
| Ash | 1.7 g |
| Carbohydrate, by difference | 20.3 g |
| Fiber, total dietary | 0.70 g |
| Total Sugars | 3.0 g |
| Sucrose | 0.00 g |
| Glucose | 1.1 g |
| Fructose | 1.4 g |
| Lactose | 0.00 g |
| Maltose | 0.53 g |
| Galactose | 0.00 g |
| Starch | 15.6 g |
| Calcium, Ca | 164 mg |
| Iron, Fe | 2.1 mg |
| Magnesium, Mg | 20.0 mg |
| Phosphorus, P | 118 mg |
| Potassium, K | 188 mg |
| Sodium, Na | 329 mg |
| Zinc, Zn | 1.5 mg |
| Copper, Cu | 0.08 mg |
| Manganese, Mn | 0.27 mg |
| Selenium, Se | 17.0 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.23 mg |
| Riboflavin | 0.26 mg |
| Niacin | 4.2 mg |
| Pantothenic acid | 0.41 mg |
| Vitamin B-6 | 0.28 mg |
| Folate, total | 67.0 ug |
| Folic acid | 58.0 ug |
| Folate, food | 9.0 ug |
| Folate, DFE | 108 ug |
| Choline, total | 26.2 mg |
| Vitamin B-12 | 0.44 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 6.0 ug |
| Retinol | 3.0 ug |
| Carotene, beta | 40.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 2.0 ug |
| Vitamin A, IU | 77.0 iu |
| Lycopene | 213 ug |
| Lutein + zeaxanthin | 44.0 ug |
| Vitamin E (alpha-tocopherol) | 0.29 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.07 mg |
| Tocopherol, gamma | 0.43 mg |
| Tocopherol, delta | 0.13 mg |
| Tocotrienol, alpha | 0.02 mg |
| Tocotrienol, beta | 0.33 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) | 4.5 ug |
| Fatty acids, total saturated | 0.97 g |
| SFA 4:0 | 0.01 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 | 0.06 g |
| SFA 15:0 | 0.01 g |
| SFA 16:0 | 0.52 g |
| SFA 17:0 | 0.01 g |
| SFA 18:0 | 0.33 g |
| SFA 20:0 | 0.01 g |
| SFA 22:0 | 0.01 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.79 g |
| MUFA 14:1 | 0.01 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.05 g |
| MUFA 16:1 c | 0.04 g |
| MUFA 17:1 | 0.01 g |
| MUFA 18:1 | 0.71 g |
| MUFA 18:1 c | 0.67 g |
| MUFA 20:1 | 0.01 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 | 0.72 g |
| PUFA 18:2 | 0.62 g |
| PUFA 18:2 n-6 c,c | 0.60 g |
| PUFA 18:2 CLAs | 0.01 g |
| PUFA 18:3 | 0.07 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.06 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 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:4 | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.05 g |
| Fatty acids, total trans-monoenoic | 0.04 g |
| TFA 16:1 t | 0.01 g |
| TFA 18:1 t | 0.04 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 | 18.0 mg |
| Tryptophan | 0.14 g |
| Threonine | 0.42 g |
| Isoleucine | 0.55 g |
| Leucine | 0.95 g |
| Lysine | 0.70 g |
| Methionine | 0.27 g |
| Phenylalanine | 0.52 g |
| Tyrosine | 0.33 g |
| Valine | 0.61 g |
| Arginine | 0.65 g |
| Histidine | 0.38 g |
| Alanine | 0.60 g |
| Aspartic acid | 0.93 g |
| Glutamic acid | 2.8 g |
| Glycine | 0.50 g |
| Proline | 1.1 g |
| Serine | 0.49 g |
| Hydroxyproline | 0.06 g |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
Is this a good post-workout meal?
Yes, it can be. The protein from the roast beef aids muscle repair, and the carbs from the bread help replenish glycogen stores. Adding a source of healthy fat, like avocado, would make it more balanced.
How can I make it healthier at home?
Use whole-wheat bread, low-sodium roast beef, load up on extra vegetables like spinach, cucumbers, and peppers, and choose mustard or hummus instead of mayo-based sauces.
Is it suitable for a low-carb diet?
Not as traditionally served. The white bread is high in carbohydrates. For a low-carb version, you could eat the roast beef and vegetables as a salad bowl or use a low-carb wrap.