🧪 Nutrition Facts
- Calories 670.7
- Total Fat 35.0 g
- Saturated Fat 15.0 g
- Cholesterol 104.9 mg
- Sodium 2108.6 mg
- Potassium 0.0 mg
- Total Carbohydrate 55.0 g
- Dietary Fiber 3.0 g
- Sugars 8.0 g
- Protein 39.0 g
- Vitamin A 1250.3 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 3.6 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 400.2 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 4.5 mg
- Magnesium 0.0 mg
- Manganese 0.0 mg
- Niacin 0.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 0.0 mg
- Riboflavin 0.0 mg
- Thiamin 0.0 mg
- Zinc 0.0 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
At 670.7 calories per serving (1 Serving (276.0g)), Italian Sub is a high-calorie food — portion size matters if you're monitoring your daily intake. The majority of its calories come from fat (35.0g, 45.6% of calories), including 15.0g of saturated fat. One thing to note: a single serving contains 2108.6mg of sodium (92% of the daily recommended limit), which is significant if you're watching your salt intake.
🏷️ Diet & Nutrition Tags
Tags are generated automatically from USDA nutrition data using standard dietary thresholds. They are for general guidance only and are not medical advice.
📝 Ingredients
White Sub Sandwich Roll (enriched Wheat Flour [wheat Flour, Malted Barley Flour, Niacin, Reduced Iron, Thiamin Mononitrate, Riboflavin, Folic Acid], Water, Contains 2% or Less of Each of: Yeast, Sugar, Salt, Malted Barley Extract, Wheat Gluten, Vegetable Oil [canola Oil or Soybean Oil], Fumaric Acid, Preservatives [calcium Propionate, Phosphoric Acid, Sodium Propionate], Wheat Starch, Dough Conditioners [mono and Diglycerides, Ethoxylated Mono and Diglycerides, Polysorbate 60, Ascorbic Acid, Enzymes], Lactic Acid, Sodium Diacetate, Hydrogenated Vegetable Oil [soybean, Palm And/or Cottonseed]), Off the Bone Smokehouse Tavern Style Ham with Natural Juices (cured with: Water, Contains Less than 2% Salt, Sugar, Dextrose, Potassium Lactate, Sodium Diacetate, Sodium Phosphate, Sodium Erythorbate, Sodium Nitrite), Pepperoni (pork, Beef, Salt, Contains 2% or Less of Corn Syrup, Dextrose, Flavorings, Lactic Acid Starter Culture, Oleoresin of Paprika, Paprika, Sodium Erythorbate, Sodium Nitrite, Spices), Provolone Cheese (cultured Pasteurized Milk, Salt, Enzymes), Salami (pork, Beef, Salt, Dextrose, Spices, Wine, Lactic Acid Starter Culture, Sodium Ascorbate, Flavoring, Sodium Nitrite, Bha, Bht, Citric Acid), Red Onion, Lettuce.
🔬 Ingredient Analysis
Artificial Preservatives: Sodium Nitrite, Bha, Bht, Calcium Propionate, Sodium Propionate, Sodium Diacetate
Emulsifiers / Stabilisers: Polysorbate 60, Mono And Diglycerides, Diglycerides
Fortification / Enrichment Agents: Reduced Iron, Niacin, Riboflavin, Folic Acid, Ascorbic Acid, Sodium Ascorbate
Detected additives are based on the ingredient list in the USDA Food Central Database. Always read the full product label as formulations can change. Presence of these ingredients does not necessarily indicate a health risk — consult a healthcare professional for personalised dietary advice. Fortification agents are synthetic vitamins or minerals added to restore nutrients lost during processing or to boost nutritional content. They are added for public health reasons and are widely considered safe.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Italian Sub — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Italian Sub contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 670.7 kcal | 33.5% |
| Total Fat | 35.0 g | 45% |
| Saturated Fat | 15.0 g | 75% |
| Cholesterol | 104.9 mg | 35% |
| Sodium | 2108.6 mg | 92% ⚠️ |
| Total Carbohydrate | 55.0 g | 20% |
| Dietary Fiber | 3.0 g | 11% |
| Total Sugars | 8.0 g | 16% |
| Protein | 39.0 g | 78% ✅ |
| Vitamin A | 1250.3 IU | 25% ✅ |
| Vitamin C | 3.6 mg | 4% |
| Calcium | 400.2 mg | 31% ✅ |
| Iron | 4.5 mg | 25% ✅ |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
Italian Sub accounts for 33.5% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from fat. Fat makes up 45.6% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 670.7 calories in Italian Sub? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 50.7 min |
| Walking: 17 minutes per mile | 115.7 min |
| Cycling (Low Intensity) | 73.3 min |
| HIIT | 62.1 min |
| Cross-country Skiing | 83.9 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Italian Sub
Is Italian Sub good for weight loss?
This sub is calorie-dense at 671 calories for a single sandwich, making it challenging for weight loss unless it fits within your daily target. The high sodium content (over 2,100mg) can also promote water retention, which may obscure actual fat loss progress.
Is Italian Sub good for muscle building?
With 39g of protein, this sandwich provides a solid amount to support muscle repair and growth after training. The balance of carbs (55g) also helps replenish energy stores, though the fat content is fairly high relative to the overall calories.
Is Italian Sub good post-workout fuel?
The carb and protein combination makes this reasonably suitable for post-workout recovery, delivering quick carbs and 39g of protein to support muscle rebuilding. However, the high fat and sodium content means you'd want to pair it with plenty of water and perhaps balance it with lighter meals the rest of the day.
Is Italian Sub heart-healthy?
High sodium and saturated fat content make this a less heart-friendly choice on a regular basis. The processed meats also contain sodium nitrites, and the 15g of saturated fat represents a significant portion of daily limits for cardiovascular health.
What should I watch out for with Italian Sub?
The sodium level is exceptionally high at 2,109mg—nearly a full day's recommended intake in a single meal. This sub also contains processed meats (ham, pepperoni, salami) which have been linked to health concerns when eaten frequently, plus added nitrites for preservation.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
