Fast foods, submarine sandwich, turkey, roast beef and ham on white bread with lettuce and tomato
Whole food · Fast Foods
Photo: Wikipedia
A classic American submarine sandwich, this handheld meal layers sliced turkey, roast beef, and ham on soft white bread, finished with crisp lettuce and tomato. The combination offers a satisfying, savory bite with a mild, slightly salty flavor profile and a soft, chewy texture. With 146 kcal per 100g and a solid 10.66g of protein, it's a relatively lean option for a quick, filling meal.
Calorie split: 29% protein · 56% carbs · 15% fat
↓ Full nutrition💚 Why it's loved
People love this sandwich for its familiar, comforting combination of savory deli meats and fresh vegetables, making it a reliable and satisfying choice. Its versatility and widespread availability in fast-food chains make it a go-to for a quick, portable meal that feels substantial.
⚠️ Watch-outs & how to enjoy it better
The white bread and processed meats can lead to blood-sugar spikes and are often high in sodium, which may concern those with hypertension or insulin sensitivity. To counteract this, pair the sandwich with a side of vegetables or a small portion of nuts to add healthy fats and fiber, and consider choosing whole-grain bread if available to slow sugar absorption.
Key benefits
- High protein content (10.66g per 100g) supports muscle maintenance.
- Moderate calorie density (146 kcal/100g) for a balanced meal.
- Provides quick energy from carbohydrates (20.36g/100g).
- Contains dietary fiber (1.4g/100g) for digestive health.
- Low fat content (2.42g/100g) compared to many fast-food options.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The term 'submarine sandwich' is believed to have originated from its resemblance to a submarine, with the shape of the long, cylindrical bread roll, and it gained popularity in the U.S. during the early 20th century among Italian-American communities.
Full nutrition (USDA data · scales with serving)
| Water | 64.7 g |
| Energy | 146 kcal |
| Energy | 610 kj |
| Protein | 10.7 g |
| Total lipid (fat) | 2.4 g |
| Ash | 1.9 g |
| Carbohydrate, by difference | 20.4 g |
| Fiber, total dietary | 1.4 g |
| Total Sugars | 3.2 g |
| Sucrose | 0.00 g |
| Glucose | 1.3 g |
| Fructose | 1.3 g |
| Lactose | 0.00 g |
| Maltose | 0.61 g |
| Galactose | 0.00 g |
| Starch | 15.5 g |
| Calcium, Ca | 153 mg |
| Iron, Fe | 1.9 mg |
| Magnesium, Mg | 22.0 mg |
| Phosphorus, P | 131 mg |
| Potassium, K | 265 mg |
| Sodium, Na | 348 mg |
| Zinc, Zn | 1.2 mg |
| Copper, Cu | 0.08 mg |
| Manganese, Mn | 0.28 mg |
| Selenium, Se | 16.8 ug |
| Vitamin C, total ascorbic acid | 0.80 mg |
| Thiamin | 0.28 mg |
| Riboflavin | 0.24 mg |
| Niacin | 4.5 mg |
| Pantothenic acid | 0.45 mg |
| Vitamin B-6 | 0.22 mg |
| Folate, total | 65.0 ug |
| Folic acid | 50.0 ug |
| Folate, food | 15.0 ug |
| Folate, DFE | 100 ug |
| Choline, total | 29.4 mg |
| Vitamin B-12 | 0.20 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 2.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 29.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 49.0 iu |
| Lycopene | 149 ug |
| Lutein + zeaxanthin | 56.0 ug |
| Vitamin E (alpha-tocopherol) | 0.24 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.07 mg |
| Tocopherol, gamma | 0.42 mg |
| Tocopherol, delta | 0.12 mg |
| Tocotrienol, alpha | 0.00 mg |
| Tocotrienol, beta | 0.29 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 4.0 iu |
| Vitamin D (D2 + D3) | 0.10 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 | 0.57 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 | 0.38 g |
| SFA 17:0 | 0.01 g |
| SFA 18:0 | 0.15 g |
| SFA 20:0 | 0.01 g |
| SFA 22:0 | 0.01 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.61 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.03 g |
| MUFA 16:1 c | 0.03 g |
| MUFA 17:1 | 0.01 g |
| MUFA 18:1 | 0.57 g |
| MUFA 18:1 c | 0.55 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 | 0.74 g |
| PUFA 18:2 n-6 c,c | 0.73 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 | 0.00 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 | 0.03 g |
| Fatty acids, total trans-monoenoic | 0.02 g |
| TFA 16:1 t | 0.00 g |
| TFA 18:1 t | 0.02 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 | 16.0 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 10.66g of protein per 100g, it provides a substantial amount of protein for muscle support and satiety.
How does it compare nutritionally to other fast-food sandwiches?
It is relatively lean with low fat (2.42g/100g) and moderate calories (146 kcal/100g), making it a lighter option compared to many fried or cheese-heavy fast-food sandwiches.
Can it fit into a balanced diet?
Yes, when paired with vegetables, whole grains, and healthy fats, it can be part of a balanced meal, though moderation is key due to sodium and processed meat content.
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 1.46 kcal/g · 29% calories from protein · 1.4 g fiber · 3.2 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: 1.31 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.