Fast foods, submarine sandwich, turkey breast on white bread with lettuce and tomato
Whole food · Fast Foods
Photo: Wikipedia
A classic fast-food submarine sandwich, this turkey breast on white bread with lettuce and tomato is a lean, protein-packed meal with a satisfyingly soft texture. With only 147 kcal per 100g, it's a light yet filling option, offering a balance of protein and carbs without excessive fat. The crisp lettuce and juicy tomato add a refreshing crunch to the savory turkey and soft bread.
Calorie split: 25% protein · 61% carbs · 14% fat
↓ Full nutrition💚 Why it's loved
People love this sandwich for its familiar, comforting taste and the satisfying combination of tender turkey, soft bread, and crisp vegetables. It's a versatile meal that can be customized with various condiments and is often a go-to for a quick, nutritious lunch.
⚠️ Watch-outs & how to enjoy it better
The white bread can cause blood-sugar spikes, and the sodium content in deli turkey may be high, which could be a concern for those with hypertension. To counteract this, pair the sandwich with a side of healthy fats like avocado or nuts, and opt for whole-grain bread if possible. Portion control is also key to managing calorie intake.
Key benefits
- High protein content for muscle maintenance and satiety.
- Low in fat, making it a heart-healthy choice.
- Provides essential vitamins and minerals from fresh vegetables.
- Quick and convenient for on-the-go meals.
- Moderate calorie count suitable for weight management.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The submarine sandwich is named after the USS submarine, as its shape resembles the vessel's hull.
Full nutrition (USDA data · scales with serving)
| Water | 64.3 g |
| Energy | 147 kcal |
| Energy | 615 kj |
| Protein | 9.1 g |
| Total lipid (fat) | 2.3 g |
| Ash | 1.8 g |
| Carbohydrate, by difference | 22.4 g |
| Fiber, total dietary | 1.3 g |
| Total Sugars | 3.1 g |
| Sucrose | 0.00 g |
| Glucose | 1.2 g |
| Fructose | 1.3 g |
| Lactose | 0.00 g |
| Maltose | 0.63 g |
| Galactose | 0.00 g |
| Starch | 16.7 g |
| Calcium, Ca | 169 mg |
| Iron, Fe | 1.8 mg |
| Magnesium, Mg | 23.0 mg |
| Phosphorus, P | 122 mg |
| Potassium, K | 253 mg |
| Sodium, Na | 317 mg |
| Zinc, Zn | 0.66 mg |
| Copper, Cu | 0.07 mg |
| Manganese, Mn | 0.30 mg |
| Selenium, Se | 17.0 ug |
| Vitamin C, total ascorbic acid | 1.2 mg |
| Thiamin | 0.27 mg |
| Riboflavin | 0.23 mg |
| Niacin | 4.6 mg |
| Pantothenic acid | 0.42 mg |
| Vitamin B-6 | 0.18 mg |
| Folate, total | 66.0 ug |
| Folic acid | 50.0 ug |
| Folate, food | 16.0 ug |
| Folate, DFE | 102 ug |
| Choline, total | 28.4 mg |
| Vitamin B-12 | 0.12 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 2.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 28.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 47.0 iu |
| Lycopene | 207 ug |
| Lutein + zeaxanthin | 72.0 ug |
| Vitamin E (alpha-tocopherol) | 0.28 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.07 mg |
| Tocopherol, gamma | 0.56 mg |
| Tocopherol, delta | 0.19 mg |
| Tocotrienol, alpha | 0.02 mg |
| Tocotrienol, beta | 0.37 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) | 4.7 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.48 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 | 0.34 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 | 0.52 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.02 g |
| MUFA 16:1 c | 0.02 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 0.49 g |
| MUFA 18:1 c | 0.48 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 | 1.0 g |
| PUFA 18:2 | 0.92 g |
| PUFA 18:2 n-6 c,c | 0.91 g |
| PUFA 18:2 CLAs | 0.00 g |
| PUFA 18:3 | 0.09 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.08 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 | 0.00 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.00 g |
| PUFA 20:4 | 0.01 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 | 0.02 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 | 10.0 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 suitable for a low-carb diet?
While it's lower in fat, the white bread contributes significantly to the carb content, so it may not be ideal for a strict low-carb diet. Consider opting for a lettuce wrap or whole-grain bread to reduce carbs.
Can I make this sandwich healthier at home?
Yes, use whole-grain bread, add more vegetables like cucumbers or bell peppers, and choose low-sodium turkey breast to enhance its nutritional profile.
How does this sandwich compare to other fast-food options?
It's generally lower in calories and fat compared to many other fast-food sandwiches, making it a better choice for those watching their intake. However, always check for sodium levels.
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 1.47 kcal/g · 25% calories from protein · 1.3 g fiber · 3.1 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: 1.25 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.