Fast foods, submarine sandwich, sweet onion chicken teriyaki on white bread with lettuce, tomato and sweet onion sauce
Whole food · Fast Foods
Photo: Wikipedia
This is a light, savory submarine sandwich featuring tender chicken glazed in a sweet teriyaki sauce, layered with crisp lettuce, juicy tomato, and a signature sweet onion sauce on soft white bread. The texture is a satisfying contrast between the soft bread, tender chicken, and fresh, crunchy vegetables. Nutritionally, it's a lean protein source with a moderate carbohydrate load, primarily from the bread and sweet sauces.
Calorie split: 28% protein · 58% carbs · 14% fat
↓ Full nutrition💚 Why it's loved
People love the harmonious balance of savory chicken and sweet, tangy sauces, creating a flavor profile that's both comforting and exciting. It's a customizable classic that feels like a substantial yet lighter fast-food choice.
⚠️ Watch-outs & how to enjoy it better
The white bread and sweet sauces can cause a rapid blood-sugar spike, and the sodium content is likely high. To counteract this, pair it with a side of non-starchy vegetables or a small salad, and consider eating half and saving the rest for later to manage portions.
Key benefits
- Good source of lean protein for muscle maintenance
- Lower in fat compared to many fast-food sandwiches
- Provides quick energy from carbohydrates
- Contains fresh vegetables for some fiber and vitamins
- Convenient, portable meal option
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'sweet onion sauce' on this iconic sub is a key flavor driver, often containing high-fructose corn syrup and a blend of vinegar and spices, making it more of a condiment than a simple onion topping.
Full nutrition (USDA data · scales with serving)
| Water | 62.4 g |
| Energy | 155 kcal |
| Energy | 649 kj |
| Protein | 10.9 g |
| Total lipid (fat) | 2.4 g |
| Ash | 1.8 g |
| Carbohydrate, by difference | 22.5 g |
| Fiber, total dietary | 1.2 g |
| Total Sugars | 6.1 g |
| Sucrose | 0.79 g |
| Glucose | 2.2 g |
| Fructose | 2.4 g |
| Lactose | 0.00 g |
| Maltose | 0.65 g |
| Galactose | 0.00 g |
| Starch | 13.8 g |
| Calcium, Ca | 142 mg |
| Iron, Fe | 1.5 mg |
| Magnesium, Mg | 23.0 mg |
| Phosphorus, P | 139 mg |
| Potassium, K | 285 mg |
| Sodium, Na | 305 mg |
| Zinc, Zn | 0.64 mg |
| Copper, Cu | 0.07 mg |
| Manganese, Mn | 0.28 mg |
| Selenium, Se | 15.4 ug |
| Vitamin C, total ascorbic acid | 1.1 mg |
| Thiamin | 0.27 mg |
| Riboflavin | 0.21 mg |
| Niacin | 5.1 mg |
| Pantothenic acid | 0.66 mg |
| Vitamin B-6 | 0.28 mg |
| Folate, total | 58.0 ug |
| Folic acid | 34.0 ug |
| Folate, food | 23.0 ug |
| Folate, DFE | 82.0 ug |
| Choline, total | 22.9 mg |
| Vitamin B-12 | 0.11 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 3.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 33.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 56.0 iu |
| Lycopene | 208 ug |
| Lutein + zeaxanthin | 87.0 ug |
| Vitamin E (alpha-tocopherol) | 0.38 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.07 mg |
| Tocopherol, gamma | 0.46 mg |
| Tocopherol, delta | 0.13 mg |
| Tocotrienol, alpha | 0.02 mg |
| Tocotrienol, beta | 0.32 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) | 4.2 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.51 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 | 0.37 g |
| SFA 17:0 | 0.00 g |
| SFA 18:0 | 0.11 g |
| SFA 20:0 | 0.01 g |
| SFA 22:0 | 0.01 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.64 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.05 g |
| MUFA 16:1 c | 0.05 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 0.56 g |
| MUFA 18:1 c | 0.56 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.01 g |
| MUFA 22:1 c | 0.01 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 0.83 g |
| PUFA 18:2 | 0.72 g |
| PUFA 18:2 n-6 c,c | 0.72 g |
| PUFA 18:2 CLAs | 0.00 g |
| PUFA 18:3 | 0.06 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 | 0.02 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 | 22.0 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 considered healthy?
It can be a reasonable choice within a balanced diet due to its lean protein and lower fat content. However, the refined white bread and sugary sauces mean it's best enjoyed in moderation, not as an everyday meal.
How much protein is in a typical serving?
A standard 6-inch sub contains approximately 19 grams of protein, which is a good amount for supporting muscle health and keeping you feeling full.
Can I make a healthier version at home?
Absolutely. Use whole-grain bread, grill the chicken with less sugar in the teriyaki glaze, load up on extra vegetables like spinach or cucumbers, and use a lighter drizzle of the sweet onion sauce.
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 1.55 kcal/g · 28% calories from protein · 1.2 g fiber · 6.1 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: 1.07 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.