Fast foods, submarine sandwich, steak and cheese on white bread with cheese, lettuce and tomato
Whole food · Fast Foods
Photo: Wikipedia
This is a classic American submarine sandwich, featuring tender, savory steak and melted cheese layered on soft white bread with crisp lettuce and juicy tomato. The texture is a satisfying mix of chewy bread, tender meat, and fresh crunch, while the taste balances savory, salty, and slightly sweet notes. Nutritionally, it provides a solid protein punch (12.29g per 100g) with moderate carbs, making it a more substantial quick meal than many fast-food options.
Calorie split: 27% protein · 47% carbs · 26% fat
↓ Full nutrition💚 Why it's loved
People love it for the hearty, comforting combination of savory steak, melted cheese, and fresh veggies in a convenient handheld format. It's a customizable classic that satisfies cravings for both protein and carbs, often enjoyed as a filling lunch or dinner.
⚠️ Watch-outs & how to enjoy it better
The white bread and cheese can contribute to blood-sugar spikes and are high in sodium, which may concern those monitoring blood pressure or blood sugar. To counteract this, pair the sandwich with a side salad or extra vegetables, choose whole-grain bread if available, and practice portion control by sharing or saving half for later.
Key benefits
- Good source of high-quality protein for muscle maintenance.
- Provides quick energy from carbohydrates.
- Contains fresh vegetables adding some fiber and vitamins.
- Convenient, portable, and widely available meal option.
- Offers a balanced macronutrient profile for a fast-food item.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'submarine' sandwich name is often linked to the shape of the sandwich resembling the USS Pueblo submarine, though its exact origin is debated among food historians.
Full nutrition (USDA data · scales with serving)
| Water | 58.9 g |
| Energy | 183 kcal |
| Energy | 766 kj |
| Protein | 12.3 g |
| Total lipid (fat) | 5.3 g |
| Ash | 2.0 g |
| Carbohydrate, by difference | 21.5 g |
| Fiber, total dietary | 1.2 g |
| Total Sugars | 3.4 g |
| Sucrose | 0.00 g |
| Glucose | 1.4 g |
| Fructose | 1.4 g |
| Lactose | 0.00 g |
| Maltose | 0.60 g |
| Galactose | 0.00 g |
| Starch | 16.4 g |
| Calcium, Ca | 183 mg |
| Iron, Fe | 2.0 mg |
| Magnesium, Mg | 22.0 mg |
| Phosphorus, P | 132 mg |
| Potassium, K | 183 mg |
| Sodium, Na | 444 mg |
| Zinc, Zn | 2.0 mg |
| Copper, Cu | 0.09 mg |
| Manganese, Mn | 0.28 mg |
| Selenium, Se | 17.5 ug |
| Vitamin C, total ascorbic acid | 0.60 mg |
| Thiamin | 0.25 mg |
| Riboflavin | 0.26 mg |
| Niacin | 3.6 mg |
| Pantothenic acid | 0.44 mg |
| Vitamin B-6 | 0.19 mg |
| Folate, total | 63.0 ug |
| Folic acid | 55.0 ug |
| Folate, food | 8.0 ug |
| Folate, DFE | 101 ug |
| Choline, total | 29.9 mg |
| Vitamin B-12 | 0.58 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 12.0 ug |
| Retinol | 9.0 ug |
| Carotene, beta | 33.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 87.0 iu |
| Lycopene | 203 ug |
| Lutein + zeaxanthin | 56.0 ug |
| Vitamin E (alpha-tocopherol) | 0.40 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.06 mg |
| Tocopherol, gamma | 0.44 mg |
| Tocopherol, delta | 0.15 mg |
| Tocotrienol, alpha | 0.03 mg |
| Tocotrienol, beta | 0.40 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 6.0 iu |
| Vitamin D (D2 + D3) | 0.20 ug |
| Vitamin K (phylloquinone) | 4.8 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.0 g |
| SFA 4:0 | 0.03 g |
| SFA 6:0 | 0.02 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.03 g |
| SFA 12:0 | 0.04 g |
| SFA 14:0 | 0.20 g |
| SFA 15:0 | 0.03 g |
| SFA 16:0 | 1.1 g |
| SFA 17:0 | 0.04 g |
| SFA 18:0 | 0.48 g |
| SFA 20:0 | 0.01 g |
| SFA 22:0 | 0.01 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 1.7 g |
| MUFA 14:1 | 0.03 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.13 g |
| MUFA 16:1 c | 0.12 g |
| MUFA 17:1 | 0.03 g |
| MUFA 18:1 | 1.5 g |
| MUFA 18:1 c | 1.4 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 | 0.84 g |
| PUFA 18:2 | 0.73 g |
| PUFA 18:2 n-6 c,c | 0.69 g |
| PUFA 18:2 CLAs | 0.02 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) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.18 g |
| Fatty acids, total trans-monoenoic | 0.16 g |
| TFA 16:1 t | 0.01 g |
| TFA 18:1 t | 0.15 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.02 g |
| Fatty acids, total trans-polyenoic | 0.02 g |
| Cholesterol | 24.0 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 sandwich a good source of protein?
Yes, with about 12.29g of protein per 100g, a typical 250g sandwich provides roughly 30g of protein, which is a substantial amount for a meal.
Can I make a healthier version at home?
Absolutely. Use whole-grain bread, lean cuts of steak, low-fat cheese, and load up on extra vegetables like spinach, peppers, and onions to boost fiber and nutrients.
What drink pairs well with a steak and cheese sub?
A crisp, light beer like a lager or a refreshing iced tea complements the savory flavors without overwhelming them. For a non-caffeinated option, sparkling water with lemon works well.
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 1.83 kcal/g · 27% calories from protein · 1.2 g fiber · 3.4 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: 2.43 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.