Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
🥪
Egg and Cheese Sub Calories
Egg and cheese in a sub roll; provides protein and carbohydrates.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Egg and Cheese Sub (220 g) has 475 calories. That works out to 216 calories per 100 g. It contains 59.4 g of carbs, 23.1 g of protein, 16.5 g of fat and 3.7 g of fiber. Its 48.4 µg of Selenium covers 88% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Egg and Cheese Sub Nutrition Facts
Selected: 1 piece (medium) · 220 g
475
KCAL / 220G
Carbs
59.4g
· 22% DV
Protein
23.1g
· 46% DV
Fat
16.5g
· 21% DV
Fiber
3.7g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 50% · Protein 19% · Fat 31%
Egg and Cheese Sub nutrition facts table · 1 piece (medium) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 475 kcal | |
| Total fat | 16.5 g | 21% |
| Saturated fat | 7.04 g | 35% |
| Trans fat | 0.22 g | |
| Sodium | 990 mg | 43% |
| Total carbohydrate | 59.4 g | 22% |
| Fiber | 3.7 g | 13% |
| Protein | 23.1 g | 46% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Medium Egg and Cheese Sub?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 220 g | 475 kcal |
| 1 ounce (medium) | 28.4 g | 61 kcal |
| 100 g | 100 g | 216 kcal |
| 1 piece (half) | 110 g | 238 kcal |
| 1 piece (small) | 160 g | 346 kcal |
| 1 serving (whole) | 220 g | 475 kcal |
| 1 piece (large) | 280 g | 605 kcal |
| 1 piece (extra large) | 340 g | 734 kcal |
Calculated from 216 calories per 100 g.
Frequently Asked Questions About Egg and Cheese Sub
How do you make an Egg and Cheese Sub at home?
An Egg and Cheese Sub is made by filling a long roll with cooked egg and melting cheese. Scramble or fry the egg, add the cheese while it is hot, then place it in a lightly toasted roll with any vegetables or sauce you like.
What cheese is best in an Egg and Cheese Sub?
Cheddar, American-style cheese, and mozzarella all work well in an Egg and Cheese Sub because they melt easily. Choose cheddar for a sharper flavor, or mozzarella for a milder taste and softer, stretchy texture.
Can you eat an Egg and Cheese Sub cold?
Yes, you can eat an Egg and Cheese Sub cold if it has been refrigerated promptly and kept chilled. The filling will be firmer and the roll less crisp than when freshly made, so many people prefer to warm it before serving.
How long does an Egg and Cheese Sub last in the fridge?
An Egg and Cheese Sub is best eaten within a day when refrigerated in a sealed container. Keep it cold rather than leaving it out, since cooked egg and cheese are perishable; add fresh vegetables after reheating if possible.
Can you freeze an Egg and Cheese Sub?
Yes, an Egg and Cheese Sub can be frozen, though the bread and egg may be less pleasant in texture after thawing. Freeze it without fresh vegetables or sauce, thaw it in the refrigerator, and reheat it until hot throughout.
What can you add to an Egg and Cheese Sub?
You can add spinach, tomato, peppers, onions, or mushrooms to an Egg and Cheese Sub. Cook watery vegetables such as mushrooms first, and add crisp lettuce after heating so it stays fresh rather than wilting.
Is an Egg and Cheese Sub a good breakfast?
Yes, an Egg and Cheese Sub can make a convenient breakfast because it combines egg and cheese in a portable roll. Pair it with fruit or vegetables if you want a more varied morning meal.
How do you keep an Egg and Cheese Sub from getting soggy?
Keep an Egg and Cheese Sub from getting soggy by draining cooked vegetables and using sauce sparingly. Toast the roll lightly, let hot egg cool briefly before assembling, and pack wet ingredients separately if you are taking it to go.
What sauce goes well with an Egg and Cheese Sub?
Mustard, hot sauce, or a small amount of mayonnaise pairs well with an Egg and Cheese Sub. A light hand keeps the sauce from overpowering the egg and cheese; salsa is another good choice for a brighter, tangy filling.
What should you serve with an Egg and Cheese Sub?
Serve an Egg and Cheese Sub with a green salad, cut vegetables, or a bowl of soup. These sides add freshness and make a simple sandwich meal feel more complete without competing with the egg-and-cheese filling.
Egg and Cheese Sub Vitamins & Minerals
Vitamins
B12
1.54µg · 64% DV
B1
0.55mg · 46% DV
B2
0.53mg · 41% DV
Biotin
11µg · 37% DV
Minerals
Selenium
48µg · 87% DV
Phosphorus
385mg · 55% DV
Sodium
990mg · 43% DV
Iodine
44µg · 29% DV
Potassium ⭐
341mg · 10% DV
Egg and Cheese Sub Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Egg and Cheese Sub
To burn the 475 calories in 1 piece (medium) (220 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Egg and Cheese Sub?
An Egg and Cheese Sub brings cooked egg and cheese together in a long submarine-style roll, drawing on the American deli and sandwich-shop tradition. The filling is soft and savoury, while the bread gives it a heartier, chewy bite; shops may serve it warm or toasted. It works well as a quick breakfast or lunch, whether eaten on the go or with a side salad. Egg and cheese contribute protein, while the roll supplies most of the carbohydrates. Add fresh vegetables for crunch and freshness, or keep sauces light if you want a less heavy sandwich.
How Nutritious Is Egg and Cheese Sub?
Nutrient density
Low
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Egg and Cheese Sub Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Egg and Cheese Sub Contain Allergens?
Contains these allergens:
Which Diets Is Egg and Cheese Sub Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Egg and Cheese Sub Fat Profile
SATURATED
7.04g
MONOUNSATURATED
5.5g
POLYUNSATURATED
2.2g
Omega 6:3 ratio 11:1
Above the ideal 4:1 (11:1).
Compare Egg and Cheese Sub
Foods Similar to Egg and Cheese Sub
Have another question about Egg and Cheese Sub?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.