Sub Sandwich
Moderate nutritional value
Hoagie roll filled with deli turkey, ham, provolone and vegetables.
A sub sandwich is a long white roll layered with cold cuts, cheese and raw vegetables; this version uses deli turkey, ham and provolone with lettuce, tomato, onion, green pepper, mayonnaise and mustard. One 20 cm sub (about 345 g) has around 635 kcal and 38 g of protein, but also about 2,040 mg of sodium, mostly from the meats, cheese and bread. Half a sub is about 320 kcal and 1,020 mg of sodium.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 11g | 19.6% |
| Fat | 8g | 11.4% |
| Carbs | 17g | 5.7% |
| Simple Sugars | 5.95g | Estimate |
| Complex Carbs | 9.95g | Estimate |
| Fiber | 1.1g | 4.4% |
| Water | 62g | 2.5% |
| Calories | 184 | 8.2% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 2.92 | g | 14.6% |
| Monounsaturated | 2.06 | g | 8.2% |
| Polyunsaturated | 2.4 | g | 18.5% |
| Omega-3 | 0.72 | g | Estimate |
| DHA | 1 | mg | 0.1% |
| Omega-6 | 1.68 | g | Estimate |
| Trans | 0.02 | g | 1.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 5.48 | mg |
| Vitamin E | 0.38 | mg |
| Selenium | 16.5 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 35.3 | mcg | 3.9% |
| vitamin B1 | 0.134 | mg | 11.2% |
| vitamin B2 | 0.127 | mg | 9.8% |
| vitamin B3 | 2.62 | mg | 16.4% |
| vitamin B6 | 0.184 | mg | 10.8% |
| vitamin B9 | 13.2 | mcg | 3.3% |
| vitamin B12 | 0.281 | mcg | 11.7% |
| vitamin C | 5.48 | mg | 6.1% |
| vitamin D | 0.171 (7 IU) | mcg | 1.1% |
| vitamin E | 0.377 | mg | 2.5% |
| vitamin K | 9.91 | mcg | 8.3% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 111 | mg | 11.1% |
| iron | 0.705 | mg | 3.9% |
| magnesium | 21.4 | mg | 5.3% |
| phosphorus | 169 | mg | 24.1% |
| potassium | 220 | mg | 8.5% |
| sodium | 591 | mg | 25.7% |
| zinc | 1.07 | mg | 9.7% |
| copper | 0.072 | mg | 8.0% |
| manganese | 0.214 | mg | 9.3% |
| selenium | 16.5 | mcg | 30.0% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 338 | mg | 48.3% | 157% |
| Isoleucine | 416 | mg | 29.7% | 103% |
| Leucine | 830 | mg | 30.4% | 101% |
| Lysine | 794 | mg | 37.8% | 123% |
| Methionine | 377 | mg | 35.9% | 122% |
| Phenylalanine | 879 | mg | 50.2% | 160% |
| Threonine | 392 | mg | 37.3% | 117% |
| Tryptophan | 129 | mg | 46.1% | 146% |
| Valine limiting | 514 | mg | 28.2% | 96% |
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Values per 100 g
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Recipe
See full recipeIngredients
- Sub (hoagie) rolls, about 20 cm long 4 (400 g)
- Deli turkey breast, thinly sliced 240 g
- Deli ham, thinly sliced 160 g
- Provolone cheese, sliced 8 slices (160 g)
- Iceberg lettuce, shredded 80 g
- Tomatoes, thinly sliced 2 small (160 g)
- Red onion, thinly sliced 1/2 small (40 g)
- Green bell pepper, thinly sliced 1/2 (60 g)
- Mayonnaise 4 tbsp (55 g)
- Yellow mustard 4 tsp (20 g)
- Dried oregano, salt and black pepper a pinch each
Instructions
- 1
Split the rolls lengthwise without cutting all the way through, so they open like a book.
- 2
Spread 1 tbsp of mayonnaise on one cut side of each roll and 1 tsp of mustard on the other.
- 3
Lay 2 slices of provolone along each roll, then fold in 60 g of turkey and 40 g of ham.
- 4
Add the tomato slices and season them with a pinch of salt, pepper and oregano.
- 5
Top with the red onion, green pepper and shredded lettuce.
- 6
Close the rolls, press them gently and cut each in half at an angle.
- 7
Serve right away, or wrap tightly in paper and keep chilled for up to 4 hours.