Multiple meat sandwich or sub, with cheese, restaurant
Common food
Photo: Wikipedia
A hearty sandwich or sub layered with multiple deli meats like salami, ham, and turkey, melted cheese, and condiments on a soft roll. It delivers a satisfying, savory bite with contrasting textures from the tender meats, gooey cheese, and soft bread. Nutritionally, it's a protein-packed meal, but its calorie density and refined carbs mean it's best enjoyed as an occasional indulgence.
Calorie split: 27% protein · 33% carbs · 39% fat
↓ Full nutrition💚 Why it's loved
People love it for its classic, savory flavor combination and the comforting, filling texture of a stacked sub. It's a versatile staple of deli culture, perfect for a quick lunch or a satisfying dinner.
⚠️ Watch-outs & how to enjoy it better
The high sodium content from processed meats and cheese can be problematic for blood pressure, and the refined white bread can cause blood sugar spikes. Those watching sodium should opt for lower-sodium deli meats, choose whole-grain bread, and load up on fresh veggies like lettuce, tomato, and onion to add fiber and nutrients.
Key benefits
- Excellent source of high-quality protein for muscle maintenance.
- Provides quick energy from carbohydrates in the bread.
- Contains calcium and vitamin D from the cheese.
- Convenient, portable, and widely available as a meal option.
- Can be customized with different meats, cheeses, and vegetables.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The world's longest sandwich, measuring over 2,400 feet, was made in Greece in 2017 and contained over 1,100 pounds of turkey.
Full nutrition (USDA data · scales with serving)
| Water | 56.3 g |
| Energy | 208 kcal |
| Protein | 14.2 g |
| Total lipid (fat) | 9.1 g |
| Carbohydrate, by difference | 17.2 g |
| Fiber, total dietary | 0.70 g |
| Total Sugars | 2.4 g |
| Calcium, Ca | 212 mg |
| Iron, Fe | 1.6 mg |
| Magnesium, Mg | 23.0 mg |
| Phosphorus, P | 253 mg |
| Potassium, K | 289 mg |
| Sodium, Na | 771 mg |
| Zinc, Zn | 1.6 mg |
| Copper, Cu | 0.07 mg |
| Selenium, Se | 21.2 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.24 mg |
| Riboflavin | 0.24 mg |
| Niacin | 4.6 mg |
| Vitamin B-6 | 0.24 mg |
| Folate, total | 39.0 ug |
| Folic acid | 27.0 ug |
| Folate, food | 12.0 ug |
| Folate, DFE | 57.0 ug |
| Choline, total | 33.8 mg |
| Vitamin B-12 | 0.58 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 40.0 ug |
| Retinol | 38.0 ug |
| Carotene, beta | 11.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 1.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 17.0 ug |
| Vitamin E (alpha-tocopherol) | 0.34 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.70 ug |
| Vitamin K (phylloquinone) | 0.70 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.8 g |
| SFA 4:0 | 0.09 g |
| SFA 6:0 | 0.07 g |
| SFA 8:0 | 0.04 g |
| SFA 10:0 | 0.11 g |
| SFA 12:0 | 0.13 g |
| SFA 14:0 | 0.41 g |
| SFA 16:0 | 2.0 g |
| SFA 18:0 | 0.81 g |
| Fatty acids, total monounsaturated | 2.7 g |
| MUFA 16:1 | 0.21 g |
| MUFA 18:1 | 2.5 g |
| MUFA 20:1 | 0.04 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 | 42.0 mg |
FAQ
How can I make a multi-meat sandwich healthier?
Choose whole-grain or whole-wheat bread, ask for extra vegetables like spinach, peppers, and cucumbers, use mustard instead of creamy sauces, and opt for leaner meats like turkey or chicken breast.
Is this a good post-workout meal?
The high protein content is beneficial for muscle repair, but the refined carbs and high sodium aren't ideal. A better post-workout option would be a similar sandwich on whole-grain bread with extra veggies and a side of fruit.
What's the difference between a sandwich and a sub?
A 'sub' (or submarine sandwich) specifically refers to a long roll filled with meats, cheeses, and toppings, while 'sandwich' is a broader term for any filling between two slices of bread or a roll.
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 2.08 kcal/g · 27% calories from protein · 0.7 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: 2.67 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.