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Sauced submarine sandwich Calories
Sauced deli-meat sandwich
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Sauced submarine sandwich (230 g) has 564 calories. That works out to 245 calories per 100 g. It contains 59.3 g of carbs, 25.8 g of protein, 24.8 g of fat and 3.9 g of fiber. Its 55.2 µg of Selenium covers 100% of the Daily Value. Its glycemic index is 60 (medium), so it raises blood sugar at a moderate pace.
Sauced submarine sandwich Nutrition Facts
Selected: 1 serving (medium) · 230 g
564
KCAL / 230G
Carbs
59.3g
· 22% DV
Protein
25.8g
· 52% DV
Fat
24.8g
· 32% DV
Fiber
3.9g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 42% · Protein 18% · Fat 40%
Sauced submarine sandwich nutrition facts table · 1 serving (medium) (230 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 564 kcal | |
| Total fat | 24.8 g | 32% |
| Saturated fat | 7.7 g | 39% |
| Trans fat | 0.18 g | |
| Sodium | 1587 mg | 69% |
| Total carbohydrate | 59.3 g | 22% |
| Fiber | 3.9 g | 14% |
| Protein | 25.8 g | 52% |
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.
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How Many Calories in 1 Serving of Sauced submarine sandwich?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 230 g | 564 kcal |
| 1 ounce (thin) | 28.4 g | 69 kcal |
| 100 g | 100 g | 245 kcal |
| 1 piece (half) | 115 g | 282 kcal |
| 1 serving (small) | 170 g | 417 kcal |
| 1 piece (whole) | 230 g | 564 kcal |
| 1 serving (large) | 320 g | 784 kcal |
| 1 piece (jumbo) | 345 g | 845 kcal |
Calculated from 245 calories per 100 g.
Frequently Asked Questions About Sauced submarine sandwich
What is in a sauced submarine sandwich?
A sauced submarine sandwich is a long roll filled with deli meat, often with cheese and vegetables, plus a sauce. There is no single fixed recipe: the meat, toppings and sauce vary by shop or home recipe.
What sauce goes best in a sauced submarine sandwich?
Mayonnaise, mustard, and creamy or spicy sauces all work in a sauced submarine sandwich. Choose a sauce that complements the deli meat rather than overpowering it, and use a modest amount so the roll does not turn soggy.
How do you make a sauced submarine sandwich at home?
To make a sauced submarine sandwich, split a long roll and layer in deli meat, cheese and your chosen toppings. Spread sauce inside the roll, then add watery vegetables such as tomato just before serving to help the bread hold its texture.
Why does a sauced submarine sandwich get soggy?
A sauced submarine sandwich gets soggy when wet sauce or vegetables sit against the bread for too long. Pat vegetables dry, apply a thin layer of sauce, and pack the sauce separately if you are making the sandwich ahead.
Should a sauced submarine sandwich be toasted?
A sauced submarine sandwich can be served cold or toasted. Toasting the roll with the meat and cheese warms the filling and can crisp the bread; add lettuce, tomato, and other fresh toppings afterward so they stay crisp.
What bread is best for a sauced submarine sandwich?
A sturdy, lightly crusty sub roll is a good choice for a sauced submarine sandwich because it can hold the deli meat and sauce without falling apart. Avoid very soft bread if the filling is especially wet or generously sauced.
Where did the sauced submarine sandwich come from?
The sauced submarine sandwich belongs to the broader sub or submarine-sandwich tradition, associated with long rolls filled with meats and toppings. Its exact origin is not a single fixed recipe, and adding sauce is a variation rather than a distinct historical style.
What deli meats can you put in a sauced submarine sandwich?
Turkey, chicken, ham, and salami are common deli-meat choices for a sauced submarine sandwich. Pair strongly seasoned or salty meats with a simpler sauce, or use a mild meat when you want the sauce to stand out.
What goes well on the side of a sauced submarine sandwich?
A green salad, pickles, or roasted vegetables pair well with a sauced submarine sandwich. These sides add freshness and crunch without competing with the sandwich’s rich deli meat and sauce.
How should you store a leftover sauced submarine sandwich?
Store a leftover sauced submarine sandwich covered in the refrigerator, and eat it promptly while the deli meat is still properly chilled. The bread and vegetables will soften as they sit, so keeping the sauce and fresh toppings separate works better when storing components.
Sauced submarine sandwich Vitamins & Minerals
Vitamins
B12
1.66µg · 69% DV
B1
0.74mg · 62% DV
B3
8.74mg · 55% DV
B2
0.48mg · 37% DV
Minerals
Selenium
55µg · 100% DV
Sodium
1587mg · 69% DV
Phosphorus
425mg · 61% DV
Manganese
0.87mg · 38% DV
Potassium ⭐
541mg · 16% DV
Sauced submarine sandwich Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sauced submarine sandwich
To burn the 564 calories in 1 serving (medium) (230 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 Sauced submarine sandwich?
A Sauced submarine sandwich is made by splitting a long roll and filling it with sliced deli meat, sauce and, depending on the version, cheese or vegetables. Submarine sandwiches became popular in the United States, and the choice of sauce and fillings varies widely.
It is commonly eaten as a convenient lunch, either cold or with the bread lightly toasted. Lettuce, tomato and pickles add freshness, while a side salad can balance a richer filling. The bread supplies much of the carbohydrate, and deli meat contributes protein; generous sauce or cheese can make the sandwich richer. For a lighter version, use less sauce and add extra vegetables.
How Nutritious Is Sauced submarine sandwich?
Nutrient density
Medium
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 Sauced submarine sandwich Processed?
NOVA 3
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 Sauced submarine sandwich Contain Allergens?
Contains these allergens:
Which Diets Is Sauced submarine sandwich Good For?
Vegan
— Not suitable
Vegetarian
— Not 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
Sauced submarine sandwich Fat Profile
SATURATED
7.7g
MONOUNSATURATED
10g
POLYUNSATURATED
4.02g
Omega 6:3 ratio 19.8:1
Above the ideal 4:1 (19.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.