Roll, white, hoagie, submarine
Common food
Photo: Wikipedia
A soft, white, oblong roll with a tender crumb and a thin, slightly chewy crust, the classic vehicle for submarine sandwiches. Nutritionally, it's a straightforward source of energy-dense carbohydrates, offering about 50g of carbs per 100g to fuel an active day.
Calorie split: 14% protein · 73% carbs · 13% fat
↓ Full nutrition💚 Why it's loved
It's the ultimate blank canvas for a symphony of flavors and textures, from crisp veggies to savory meats and melty cheese. Its soft, pillowy texture and mild taste make it a universally beloved staple for building a satisfying, handheld meal.
⚠️ Watch-outs & how to enjoy it better
The refined white flour offers little fiber and can cause quicker blood-sugar spikes compared to whole-grain alternatives. To counteract this, load it with protein (like turkey or chicken) and healthy fats (like avocado or olive oil), and pair it with a side salad or vegetable soup to slow digestion and add nutrients.
Key benefits
- Quick source of energy from carbohydrates
- Low in fat, making it a lean base for fillings
- Provides a modest amount of plant-based protein
- A familiar, convenient, and portable meal base
- Low fiber content can be easier on sensitive digestion
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The term 'submarine' sandwich is widely believed to have originated during World War II, as the long, cylindrical sandwiches resembled the shape of a submarine.
Full nutrition (USDA data · scales with serving)
| Water | 34.3 g |
| Energy | 279 kcal |
| Protein | 9.8 g |
| Total lipid (fat) | 3.9 g |
| Carbohydrate, by difference | 50.1 g |
| Fiber, total dietary | 1.8 g |
| Total Sugars | 7.3 g |
| Calcium, Ca | 144 mg |
| Iron, Fe | 3.4 mg |
| Magnesium, Mg | 23.0 mg |
| Phosphorus, P | 101 mg |
| Potassium, K | 122 mg |
| Sodium, Na | 494 mg |
| Zinc, Zn | 0.73 mg |
| Copper, Cu | 0.11 mg |
| Selenium, Se | 27.2 ug |
| Vitamin C, total ascorbic acid | 1.3 mg |
| Thiamin | 0.54 mg |
| Riboflavin | 0.30 mg |
| Niacin | 4.2 mg |
| Vitamin B-6 | 0.06 mg |
| Folate, total | 94.0 ug |
| Folic acid | 53.0 ug |
| Folate, food | 41.0 ug |
| Folate, DFE | 131 ug |
| Choline, total | 14.6 mg |
| Vitamin B-12 | 0.20 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 | 6.0 ug |
| Vitamin E (alpha-tocopherol) | 0.27 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 4.8 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.84 g |
| SFA 4:0 | 0.01 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 | 0.02 g |
| SFA 16:0 | 0.52 g |
| SFA 18:0 | 0.25 g |
| Fatty acids, total monounsaturated | 0.75 g |
| MUFA 16:1 | 0.02 g |
| MUFA 18:1 | 0.71 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.8 g |
| PUFA 18:2 | 1.6 g |
| PUFA 18:3 | 0.18 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Candies, TOOTSIE ROLL, chocolate-flavor roll — USDA does not publish this profile for Roll.
| Tryptophan | 0.19 g |
| Threonine | 0.04 g |
| Isoleucine | 0.06 g |
| Leucine | 0.11 g |
| Lysine | 0.09 g |
| Methionine | 0.01 g |
| Cystine | 0.00 g |
| Phenylalanine | 0.05 g |
| Tyrosine | 0.02 g |
| Valine | 0.08 g |
| Arginine | 0.06 g |
| Histidine | 0.03 g |
| Alanine | 0.06 g |
| Aspartic acid | 0.20 g |
| Glutamic acid | 0.28 g |
| Glycine | 0.05 g |
| Proline | 0.03 g |
| Serine | 0.08 g |
| Hydroxyproline | 0.00 g |
FAQ
What's the difference between a hoagie, sub, and grinder?
The names are largely regional. 'Sub' (submarine) is the most common general term. 'Hoagie' is classic Philadelphia terminology. 'Grinder' often implies the sandwich is toasted or served warm, especially in New England.
Is a hoagie roll the same as a baguette?
No. A hoagie roll is softer, with a more tender crumb and a less crispy crust. A baguette is crustier, chewier, and has a more open, airy interior.
How can I make a white hoagie roll healthier?
Choose a whole-wheat version if available. More importantly, fill it generously with lean protein, lots of vegetables, and use condiments like mustard or hummus instead of high-fat, high-sugar sauces.
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 2.79 kcal/g · 14% calories from protein · 1.8 g fiber · 7.3 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: 4.05 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.