Italian sandwich on wheat
Common food
Photo: Wikipedia
A hearty Italian sandwich on wheat bread layers cured meats like salami and capicola with provolone, lettuce, tomato, and a zesty vinaigrette. The whole-grain wheat bread adds a nutty chew and fiber, while the rich, savory fillings deliver a satisfying, protein-packed bite. Nutritionally, it's a balanced meal with a solid protein-to-carb ratio, though the fat content comes from the generous cured meats and cheese.
Calorie split: 21% protein · 23% carbs · 56% fat
↓ Full nutrition💚 Why it's loved
People adore the classic combination of salty, tangy cured meats with creamy cheese and crisp vegetables, all held together by sturdy bread. It's a beloved staple of Italian-American delis, representing a perfect balance of convenience, hearty flavor, and cultural comfort.
⚠️ Watch-outs & how to enjoy it better
The cured meats and cheese can be high in sodium and saturated fat, which may concern those monitoring heart health or blood pressure. To mitigate, opt for low-sodium meats, load up on extra veggies like peppers and spinach, and pair with a side salad instead of chips to boost fiber and nutrients.
Key benefits
- High-quality protein from cured meats and cheese supports muscle maintenance.
- Whole-wheat bread provides dietary fiber for digestive health.
- Contains iron and B vitamins from the wheat and meats.
- Offers a balanced macronutrient profile for sustained energy.
- Rich in savory flavors, reducing the need for added sugars.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The classic 'Italian' sandwich in the U.S. is largely an Italian-American creation, as the specific combination of cured meats like capicola and the standard deli-style preparation evolved in Italian immigrant communities in cities like New York and Philadelphia.
Full nutrition (USDA data · scales with serving)
| Water | 43.3 g |
| Energy | 308 kcal |
| Protein | 16.4 g |
| Total lipid (fat) | 18.9 g |
| Carbohydrate, by difference | 17.5 g |
| Fiber, total dietary | 2.0 g |
| Total Sugars | 2.3 g |
| Calcium, Ca | 181 mg |
| Iron, Fe | 1.8 mg |
| Magnesium, Mg | 34.0 mg |
| Phosphorus, P | 238 mg |
| Potassium, K | 268 mg |
| Sodium, Na | 1006 mg |
| Zinc, Zn | 2.0 mg |
| Copper, Cu | 0.11 mg |
| Selenium, Se | 28.9 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.32 mg |
| Riboflavin | 0.25 mg |
| Niacin | 4.6 mg |
| Vitamin B-6 | 0.27 mg |
| Folate, total | 29.0 ug |
| Folic acid | 5.0 ug |
| Folate, food | 24.0 ug |
| Folate, DFE | 33.0 ug |
| Choline, total | 42.1 mg |
| Vitamin B-12 | 0.67 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 36.0 ug |
| Retinol | 35.0 ug |
| Carotene, beta | 10.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 1.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 26.0 ug |
| Vitamin E (alpha-tocopherol) | 0.55 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.90 ug |
| Vitamin K (phylloquinone) | 3.3 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 7.5 g |
| SFA 4:0 | 0.08 g |
| SFA 6:0 | 0.06 g |
| SFA 8:0 | 0.04 g |
| SFA 10:0 | 0.10 g |
| SFA 12:0 | 0.12 g |
| SFA 14:0 | 0.61 g |
| SFA 16:0 | 4.2 g |
| SFA 18:0 | 2.1 g |
| Fatty acids, total monounsaturated | 7.3 g |
| MUFA 16:1 | 0.46 g |
| MUFA 18:1 | 6.7 g |
| MUFA 20:1 | 0.10 g |
| MUFA 22:1 | 0.01 g |
| Fatty acids, total polyunsaturated | 2.4 g |
| PUFA 18:2 | 2.1 g |
| PUFA 18:3 | 0.13 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.06 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 53.0 mg |
FAQ
Is an Italian sandwich on wheat healthier than on white bread?
Yes, wheat bread generally offers more fiber, which aids digestion and can help you feel fuller longer, compared to refined white bread.
Can I make a lower-fat version?
Absolutely. Use leaner meats like turkey or grilled chicken, choose reduced-fat cheese, and increase the proportion of vegetables like roasted red peppers and arugula.
What's the best way to store leftover sandwich fillings?
Store meats and cheeses separately in airtight containers in the refrigerator for up to 3 days. Assemble the sandwich fresh to prevent the bread from getting soggy.
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 3.08 kcal/g · 21% calories from protein · 2.0 g fiber · 2.3 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: 3.75 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.