Turkey and ham sandwich or sub, with cheese, restaurant
Common food
Photo: Wikipedia
A classic deli-style sandwich or sub featuring sliced turkey and ham layered with cheese on bread, offering a satisfying mix of savory, salty, and creamy flavors with a soft, hearty texture. Nutritionally, it's a protein-packed option that provides a substantial energy boost from its balanced macros.
Calorie split: 31% protein · 35% carbs · 34% fat
↓ Full nutrition💚 Why it's loved
People love it for its reliable, savory flavor combination and the satisfying contrast between the tender meats, melted cheese, and soft bread. It's a versatile staple that feels like a comforting, quick meal whether for lunch or a light dinner.
⚠️ Watch-outs & how to enjoy it better
The sandwich can be high in sodium from the processed meats and cheese, which may concern those monitoring salt intake. The refined white bread often used can cause quicker blood-sugar spikes compared to whole-grain options. To counteract, opt for whole-wheat or sourdough bread, choose low-sodium deli meats, and add fiber-rich veggies like spinach, tomato, or cucumber to the sandwich.
Key benefits
- High-quality protein from turkey and ham supports muscle maintenance.
- Convenient, portable meal for busy schedules.
- Provides a good balance of protein, carbs, and fats for sustained energy.
- Can be customized with various breads, cheeses, and condiments.
- Offers a familiar, comforting taste profile.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The term 'submarine sandwich' is believed to have originated during World War II, with the long shape of the sandwich resembling the submarines of the era.
Full nutrition (USDA data · scales with serving)
| Water | 58.4 g |
| Energy | 191 kcal |
| Protein | 14.5 g |
| Total lipid (fat) | 7.3 g |
| Carbohydrate, by difference | 16.6 g |
| Fiber, total dietary | 0.70 g |
| Total Sugars | 2.3 g |
| Calcium, Ca | 200 mg |
| Iron, Fe | 1.4 mg |
| Magnesium, Mg | 23.0 mg |
| Phosphorus, P | 258 mg |
| Potassium, K | 275 mg |
| Sodium, Na | 749 mg |
| Zinc, Zn | 1.4 mg |
| Copper, Cu | 0.06 mg |
| Selenium, Se | 22.6 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.26 mg |
| Riboflavin | 0.24 mg |
| Niacin | 5.0 mg |
| Vitamin B-6 | 0.26 mg |
| Folate, total | 38.0 ug |
| Folic acid | 27.0 ug |
| Folate, food | 11.0 ug |
| Folate, DFE | 56.0 ug |
| Choline, total | 33.0 mg |
| Vitamin B-12 | 0.42 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 39.0 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 | 16.0 ug |
| Vitamin E (alpha-tocopherol) | 0.28 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.70 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 | 3.2 g |
| SFA 4:0 | 0.09 g |
| SFA 6:0 | 0.07 g |
| SFA 8:0 | 0.04 g |
| SFA 10:0 | 0.10 g |
| SFA 12:0 | 0.12 g |
| SFA 14:0 | 0.40 g |
| SFA 16:0 | 1.6 g |
| SFA 18:0 | 0.64 g |
| Fatty acids, total monounsaturated | 1.9 g |
| MUFA 16:1 | 0.13 g |
| MUFA 18:1 | 1.8 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.2 g |
| PUFA 18:2 | 1.0 g |
| PUFA 18:3 | 0.10 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 | 37.0 mg |
FAQ
Is this sandwich a good source of protein?
Yes, it's a protein-rich option, with the turkey and ham providing a significant amount of complete protein per serving, which is beneficial for muscle repair and satiety.
How can I make this sandwich healthier?
You can use whole-grain bread, add plenty of vegetables like lettuce, tomato, and onion, choose low-sodium deli meats, and opt for mustard instead of mayo to reduce fat and calories.
What kind of cheese is typically used?
Common choices include Swiss, provolone, cheddar, or American cheese. The cheese adds flavor, creaminess, and a source of calcium and fat.
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 1.91 kcal/g · 30% calories from protein · 0.7 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: 2.72 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.