Multiple meat sandwich or sub, restaurant
Common food
Photo: Wikipedia
A hearty handheld meal, typically a submarine roll or hoagie bun stuffed with a combination of sliced deli meats like ham, turkey, roast beef, or salami. It offers a satisfying contrast between the soft, chewy bread and the savory, sometimes smoky or salty, layers of protein. Nutritionally, it's a protein-dense option that can serve as a substantial, energy-providing lunch or dinner.
Calorie split: 29% protein · 42% carbs · 29% fat
↓ Full nutrition💚 Why it's loved
People adore the satisfying, customizable nature of a multi-meat sub—the ability to stack favorite flavors and textures into one handheld feast makes it a comfort food staple. It's a social food, often shared at gatherings or chosen as a reliable, filling option from a favorite local deli.
⚠️ Watch-outs & how to enjoy it better
The combination of processed meats and bread can lead to a high sodium load and a significant carbohydrate hit, potentially causing blood sugar spikes and water retention. Those watching sodium or blood sugar should opt for whole-grain bread, load up on non-starchy vegetables like spinach and peppers, and choose leaner, lower-sodium meat options like roasted turkey or chicken breast.
Key benefits
- High-quality protein source for muscle maintenance and satiety.
- Convenient, portable meal for on-the-go eating.
- Highly customizable with various meats, cheeses, and vegetables.
- Provides quick energy from its carbohydrate-rich bread base.
- Can be a balanced meal when loaded with vegetables.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The term 'submarine sandwich' is believed to have originated during World War II, as the long, cylindrical sandwiches resembled the shape of the submarines used by the U.S. Navy.
Full nutrition (USDA data · scales with serving)
| Water | 58.9 g |
| Energy | 183 kcal |
| Protein | 13.2 g |
| Total lipid (fat) | 5.8 g |
| Carbohydrate, by difference | 19.3 g |
| Fiber, total dietary | 0.80 g |
| Total Sugars | 2.4 g |
| Calcium, Ca | 95.0 mg |
| Iron, Fe | 1.8 mg |
| Magnesium, Mg | 22.0 mg |
| Phosphorus, P | 197 mg |
| Potassium, K | 313 mg |
| Sodium, Na | 730 mg |
| Zinc, Zn | 1.3 mg |
| Copper, Cu | 0.07 mg |
| Selenium, Se | 21.0 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.28 mg |
| Riboflavin | 0.21 mg |
| Niacin | 5.4 mg |
| Vitamin B-6 | 0.27 mg |
| Folate, total | 43.0 ug |
| Folic acid | 31.0 ug |
| Folate, food | 11.0 ug |
| Folate, DFE | 65.0 ug |
| Choline, total | 35.8 mg |
| Vitamin B-12 | 0.42 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 16.0 ug |
| Vitamin E (alpha-tocopherol) | 0.28 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.30 ug |
| Vitamin K (phylloquinone) | 0.40 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.6 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.03 g |
| SFA 16:0 | 1.1 g |
| SFA 18:0 | 0.47 g |
| Fatty acids, total monounsaturated | 2.0 g |
| MUFA 16:1 | 0.16 g |
| MUFA 18:1 | 1.8 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.01 g |
| Fatty acids, total polyunsaturated | 1.5 g |
| PUFA 18:2 | 1.3 g |
| PUFA 18:3 | 0.11 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.04 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 | 34.0 mg |
FAQ
What's the difference between a sub, hoagie, grinder, and hero?
They are all regional American names for a long sandwich on a roll. 'Sub' is short for submarine; 'hoagie' is from Philadelphia; 'grinder' implies a toasted or hot sandwich, often from New England; and 'hero' is common in New York City.
How can I make a multi-meat sub healthier?
Choose whole-wheat or whole-grain bread, pile on vegetables like lettuce, tomatoes, onions, and peppers, use mustard or vinegar instead of creamy sauces, and opt for lower-sodium, lean deli meats.
Is a multi-meat sub a good post-workout meal?
Yes, it can be. The combination of protein from the meats and carbohydrates from the bread helps replenish energy stores and repair muscle tissue after exercise. Adding vegetables boosts the vitamin and mineral 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 1.83 kcal/g · 29% calories from protein · 0.8 g fiber · 2.4 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: 2.33 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.