Italian subs, also known as hoagies, heroes, or grinder sandwiches, are a popular sandwich choice. A typical Italian sub includes meats like salami, ham, and pepperoni,cheese like provolone or mozzarella, vegetables like lettuce, tomatoes, onions, and peppers, and condiments like oil and vinegar dressing. The 12 inch size contains a hearty amount of fillings packed into an oblong, crunchy Italian roll.
With all of these delicious fillings stacked between bread, an Italian sub can end up being a high calorie sandwich choice. The total calories largely depend on the type and amount of ingredients included. Factors like the type of cheese, quality of meat, and any additional toppings or condiments impact the overall calorie count.
When looking at the calories for an average, traditional Italian sub on a 12 inch roll, most options range from 700 to 1500 calories for the entire sandwich. This covers anything from a lighter veggie Italian sub to a hearty, fully loaded meat Italian sub. The large range accounts for the many variations of ingredients and portion sizes from one sandwich shop to another.
So how does this calorie count break down for a typical 12 inch Italian combo sub? Let’s take a closer look.
Calories in a 12 Inch Italian Sub Roll
The foundation of an Italian sub is the bread itself. A 12 inch oblong Italian roll can weigh 4-6 ounces on average. This equals about 200-300 calories for just the bread alone.
Most sub rolls are made from white flour and contain about 15-20 grams of carbohydrates per roll. Some shops may use whole wheat or multigrain rolls, which provide a bit more fiber and nutrients than white flour versions.
In addition to the flour, Italian rolls get their texture from water, yeast, salt, sugar or honey, and fat like oil or butter. All of these ingredients add to the calorie content. The more artisanal the roll, the higher the calories due to ingredients like olive oil and honey.
So on the lighter end, a basic 12 inch white sub roll may have about 200 calories. On the higher end, an artisanal roll with olive oil can have up to 300 calories or more just for the bread. This establishes the foundation for the total calories in the Italian sub.
Calories in Italian Sub Meat
The addition of meat is what takes an Italian sub from a veggie sandwich into classic Italian sub territory. Salami, ham, pepperoni, and other cured meats are common Italian sub options.
A moderate 3-4 ounces of meat totals about 150-300 calories, depending on the type of meat. Meats like salami, pepperoni, and mortadella tend to be fattier and higher in calories than ham and turkey.
Salami has about 80-100 calories per ounce, equating to 240-300 calories for 3 ounces. Pepperoni contains about 70 calories per ounce, totaling 210 for 3 ounces. Ham and turkey breast have closer to 50 calories per ounce, adding up to 150-200 calories for a 3-4 ounce portion.
Higher quality deli meats also tend to be a bit higher in calories than pre-packaged options. So an Italian sub from an authentic deli could have meat totaling 250-300 calories, compared to a sub shop using lower quality pre-sliced meats totaling 150-200 calories.
Calories in Italian Sub Cheese
Cheese is another key component of an Italian combo sub. Options like provolone, mozzarella, parmesan, and swiss are commonly used. The calories largely depend on the amount and type of cheese.
1-2 slices or about 2 ounces of provolone or mozzarella provide around 150-180 calories. Heavier cheeses like swiss clock in a bit higher at around 200 calories for 2 ounces. Grated parmesan adds about 50 calories per tablespoon.
So a moderate cheese layer on a 12 inch sub roll equates to about 150-200 calories. A heavily packed, cheesy Italian sub could have close to 300 cheese calories. Lighter cheese options like part-skim mozzarella reduce the calories compared to whole-milk cheese.
Calories in Italian Sub Vegetables
What makes an Italian sub more than just a pile of meat and cheese is the addition of traditional vegetables. Onions, lettuce, tomatoes, peppers, and pickles complement the meats and cheeses.
These vegetable toppings provide nutrients and fiber, while adding minimal calories. About 1/4 cup each of sliced onions, lettuce, tomatoes, and sliced peppers equates to around 50 calories total. Add some chopped pickles and banana peppers for an extra 5-10 calories.
So the vegetables add bulk, crunch, moisture, and flavor to an Italian sub while only contributing about 50-75 calories to the overall count. Use generous amounts of your favorite veggies to maximize nutrition and fullness.
Calories in Italian Sub Sauces and Seasonings
To bring all the ingredients together, Italian subs are finished with traditional savory sauces and seasonings.
A drizzle of olive oil brings healthy fats and Mediterranean flavor. About 1-2 tablespoons adds around 120-240 calories to the sub. Balsamic vinegar or red wine vinegar adds minimal calories – around 5-15 calories per tablespoon.
Other flavor additions like onions, garlic, oregano, black pepper, red pepper flakes, salt, and parsley provide a negligible amount of calories. Mustard at around 5 calories per teaspoon and mayo at around 100 calories per tablespoon add a creamy texture and tangy flavor.
So the sauces and seasonings provide a delicious flavor punch for an Italian sub, while only adding about 100-250 calories depending on amounts and selections. Olive oil and mayo are the biggest calorie additions.
Putting It All Together
Adding up the average calorie counts for each component gives a total calorie estimate for a typical 12 inch Italian combo sub:
– Sub roll: 200-300 calories
– Meat: 150-300 calories
– Cheese: 150-200 calories
– Veggies: 50-75 calories
– Sauces: 100-250 calories
So a moderate Italian sub with 4-6 ounces each of two meats, 2 ounces of cheese, a serving of vegetables, and condiments totals around 700-1000 calories for a 12 inch sub.
A maximally stuffed Italian sub with extra meat, extra cheese, and more generous condiments like mayo could total 1200-1500 calories.
On the lighter side, a veggie Italian sub with minimal cheese and sauces would clock in closer to 500-700 calories.
So in summary, a typical 12 inch Italian sub can range from 500-1500 calories depending on the amounts and types of meats, cheeses, vegetables, and condiments included in the sandwich. A good benchmark for an average Italian combo sub is around 1000 calories.
Ways to Reduce Calories in an Italian Sub
If looking for ways to lighten up an Italian sub, there are several simple options:
- Choose a whole wheat or multigrain Italian roll
- Limit meats to 3-4 ounces total
- Use lower calorie meats like turkey and ham
- Limit cheese to 1-2 slices
- Use part-skim mozzarella instead of whole milk cheese
- Load up on veggies like lettuce, tomatoes, onions, peppers
- Use oil and vinegar as condiments instead of mayo
- Ask for light mayo or mustard as spread
- Skip the extra oil and double up on vinegar
- Order a half or 6 inch sub instead of a footlong
Implementing some of these swaps and modifications can save 200-500 calories per sub easily. You still get the delicious Italian flavor in a lighter sandwich.
Burning off the Calories
While Italian subs make a tasty and filling meal, they do pack a powerful caloric punch. All those layers of meats, cheese, and savory sauces add up quickly.
A 1000 calorie footlong sub equates to about 65% of a day’s recommended 2000 calorie intake for an average adult. So working off the Italian sub calories requires some additional physical activity.
Here is how long it would take to burn 1000 Italian sub calories with various exercises:
- Walking: 2 hours of brisk walking
- Jogging: 55 minutes of jogging at 5mph
- Hiking: 1.5 hours of hiking uphill
- Biking: 45 minutes of moderate cycling
- Swimming: 1 hour of freestyle swimming
- Basketball: 45 minutes of playing basketball
- Weightlifting: 75 minutes of general weightlifting
As you can see, an active workout session of about an hour should burn the majority of calories from a hearty Italian sub. Go for a brisk walk, bike ride, swim, or other exercise to offset the indulgence.
Splitting the sub in half and saving the other portion for another meal is also an effective strategy. This spreads out the calorie intake and gives you two meals instead of just one.
Conclusion
Italian subs are a delicious sandwich choice, but the meats, cheeses, and savory additions can make them a high calorie meal. A typical 12 inch Italian combo sub can range from 700-1500 calories, with an average sub clocking in around 1000 calories.
Choosing lower calorie ingredients like turkey, part-skim cheese, and extra veggies can reduce the calorie count. Splitting the sub in half also cuts the calories in one sitting. Balance out the indulgence with physical activity or lighter meal and snack choices for the rest of your day.
No matter what the calorie count, an Italian sub every once in a while is a treat worth savoring. Just be mindful of portions and accompany your sub with a balanced diet and active lifestyle. This way you can satisfy your cravings while still meeting your health goals.
