Sub sandwich calories come to 347 for a 6-inch sub (195 g) and 178 per 100 g, based on the USDA row for a restaurant-style ham sub. The number to notice is not the calories but the sodium: one 6-inch sub carries 1,340 mg, or 58% of the daily value, while its calories fill only 17%.
347kcal
1 6-inch sub · 195 g, ham, restaurant-style
30%protein
26 gProtein
45 gCarbs
7.1 gFat
How to burn off 347 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Ham, restaurant-style · per 195 g
Calories
347 kcal
Protein
26 g
Carbohydrate
45 g
Fat
7.1 g
Saturated fat
1.9 g
Cholesterol
43 mg
Sodium
1340 mg
Potassium
552 mg
Iron
3.6 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Sub sandwich: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
6-inch sub (195 g)
347
26 g
44.6 g
7.1 g
1,340 mg
17%
Mini sub (65 g)
116
8.7 g
14.9 g
2.4 g
447 mg
6%
100 g
178
13.3 g
22.9 g
3.7 g
687 mg
9%
3 × 6-inch sub (195 g)
1,041
78 g
4,019 mg
5 × 6-inch sub (195 g)
1,736
130.1 g
6,698 mg
A 6-inch ham sub is a 347-calorie lunch
The default portion here is a 6-inch sub weighing 195 g. It lands at 347 calories, 26 g of protein and 44.6 g of carbs, which is 17% of a 2,000-calorie daily value. For a full restaurant lunch, that is a modest share of the day.
Size changes everything. A mini sub of 65 g drops to 116 calories and 8.7 g of protein, closer to a snack than a meal. Order two 6-inch subs, roughly the length of a footlong, and the total climbs to 694 calories across 390 g of food. Three reach 1,041 calories, and a party tray of five comes to 1,736.
These figures describe a ham sub built restaurant-style, as the USDA row defines it. Extra cheese, mayo or an oil drizzle add fat on top, so treat 347 as the baseline for a plain build rather than a ceiling for a loaded one. If you log by length, the 6-inch and mini rows cover most orders.
Carbs supply half the calories, protein almost a third
The calorie split is 51% carbs, 30% protein and 19% fat. Per 100 g that works out to 22.9 g of carbs, 13.3 g of protein and just 3.7 g of fat. The bread does most of the caloric work; the ham does most of the protein work.
That fat number is the surprise. A 6-inch sub holds only 7.1 g of fat, and saturated fat sits at 1 g per 100 g. Lean sliced ham keeps this sandwich far lighter than versions stacked with salami, cheese or dressing. Sugars stay low too, at 4.8 g for the 6-inch size.
Protein is the quiet strength. The 26 g in one 6-inch sub covers 52% of the daily value, which is a solid return for 347 calories. Even the mini sub delivers 17% of the protein daily value. Fiber is the weak spot: 2.1 g in the 6-inch portion, or 1.1 g per 100 g, so the sandwich alone will not do much for that row.
Sodium is the row to watch
Cured ham and bread are both salty, and the totals show it. Per 100 g the sub carries 687 mg of sodium, already 30% of the 2,300 mg daily value. One 6-inch sub brings 1,340 mg, which is 58% of the day in a single lunch.
Stack portions and sodium outruns calories quickly. Two 6-inch subs hit 2,679 mg, past the full daily value while using only about a third of a 2,000-calorie day. Three subs reach 4,019 mg. The mini sub is the gentler option at 447 mg, or 19% of the daily value.
If you watch sodium, the practical move is to plan the rest of the day around the sub rather than skip it. Pair it with fresh sides instead of chips or pickles, and keep other cured meats and canned soups for a different day. Cholesterol is modest by comparison at 22 mg per 100 g, and potassium adds 283 mg per 100 g.
Build the meal around the sub, not on top of it
At 347 calories with 26 g of protein, a 6-inch ham sub can anchor a lunch without crowding the rest of the day. What it lacks is fiber and volume from produce. Load the sandwich with lettuce, tomato, peppers and onions, and add fruit or a side salad to cover the gap.
The add-ons decide whether the meal stays lean. Chips, a cookie and a sweet drink can easily outweigh the sandwich itself. Mustard or vinegar keep flavor high without much fat, while creamy sauces push the fat share above the 19% the plain sub carries.
Store-bought deli subs from brands like Giant Eagle, Schnucks or Shaw's vary with their fillings, so a turkey or Italian version will not match these ham numbers exactly. If you want to log any version quickly, BodyPal can record the sandwich from a photo.
How does sub sandwich compare?
Here is how a restaurant ham sub stacks up against an Italian sub, a Reuben and a falafel sandwich, per 100 g and per usual serving.
Verdict: For weight loss the ham sub wins clearly, at 178 calories per 100 g against 313 for an Italian sub, 282 for a Reuben and 265 for a falafel sandwich. If sodium is your main concern the falafel sandwich is lighter at 359 mg per 100 g, but it brings only 6.2 g of protein against 13.3 g here.
Most popular sub sandwich brands in the United States
Ranked by popularity in the BodyPal database
# Productkcal / 100 g
1Giant Eagle Turkey Sub Sandwich1 sandwich · 296 g179 kcal
2Giant Eagle Italian Sub Sandwich1 sandwich · 296 g220 kcal
3Schnucks Gourmet Poorboy Sub Sandwich595 g168 kcal
4Shaw's Turkey & Cheddar Sub Sandwich6.8 oz · 193 g233 kcal
A 6-inch sub sandwich (195 g) is about 347 calories. A smaller mini sub (65 g) is about 116 calories, and per 100 g the count is 178 calories.
Is a sub sandwich good for weight loss?
A 6-inch sub sandwich has 347 calories, with 26.0 g protein and 7.1 g fat. Per 100 g it is 178 calories, lighter than many other deli sandwiches.
Sub sandwich vs Italian sub: are the calories different?
Per 100 g, a sub sandwich is 178 calories against 313 for an Italian sub, a difference of 135 calories.
How much protein is in a sub sandwich?
A 6-inch sub sandwich (195 g) has about 26.0 g of protein. Per 100 g that is 13.3 g protein, 3.7 g fat and 22.9 g carbs.
How many calories are in a mini sub sandwich?
A mini sub of 65 g has 116 calories, 6% of the daily value. It also provides 8.7 g of protein and 447 mg of sodium, making it more of a snack than a full meal.
How much sodium is in a 6-inch sub?
A 6-inch ham sub has 1,340 mg of sodium, 58% of the 2,300 mg daily value. Two subs reach 2,679 mg, which is more than the full daily value.
How many calories are in two 6-inch subs?
Two 6-inch subs, 390 g in total, come to 694 calories. They also bring 52 g of protein and 2,679 mg of sodium, so sodium becomes the bigger issue.
How much fat is in a ham sub sandwich?
A 6-inch ham sub has 7.1 g of fat, or 3.7 g per 100 g. Saturated fat is just 1 g per 100 g, and fat supplies only 19% of the calories.
Does a sub sandwich have much fiber?
Not much. A 6-inch sub has 2.1 g of fiber, or 1.1 g per 100 g. Adding vegetables inside and fruit or salad on the side helps fill that gap.
