Sub Sandwich vs Turkey Sandwich: Calories and Nutrition Compared (2026)

The turkey sandwich has higher protein at 12.8 g compared to 9.1 g in the sub sandwich. However, the sub sandwich is lower in calories at 151 compared to 232 in the turkey sandwich.

Sub and turkey sandwiches are popular choices for quick meals. This comparison will help you understand their nutritional differences per 100 g.

What Is the Difference Between Sub Sandwich and Turkey Sandwich?

A sub sandwich typically consists of a long roll filled with various ingredients, including meats, cheeses, and vegetables. It is often served cold or toasted. A turkey sandwich is made primarily with sliced turkey breast, often accompanied by various toppings and condiments. It is commonly served on bread or in a wrap.

Sub Sandwich vs Turkey Sandwich: Nutrition Side by Side

Below is a side-by-side comparison of the nutritional values of sub and turkey sandwiches.

Nutrient (per 100 g)	Submarine sandwich	Turkey sandwich
Calories	151 kcal	232 kcal
Protein	9.1 g	12.8 g
Carbs	22.9 g	23.3 g
Sugar	3.5 g	2.4 g
Fat	2.5 g	9.4 g
Fiber	1.3 g	1.5 g
Sodium	396 mg	792 mg

Which Is Better, Sub Sandwich or Turkey Sandwich?

For weight loss: The sub sandwich has 151 calories, while the turkey sandwich has 232 calories, making the sub sandwich a better choice for weight loss.

For muscle and protein: The turkey sandwich provides 12.8 g of protein, which is higher than the 9.1 g found in the sub sandwich, making it more suitable for muscle building.

For low-carb or low-sugar: The sub sandwich has 22.9 g of carbs and 3.5 g of sugar, while the turkey sandwich has 23.3 g of carbs and 2.4 g of sugar, indicating a slight edge for the sub sandwich in terms of sugar content.

How to Track Sub sandwich and Turkey sandwich Accurately

It's easy to misjudge portion sizes and macros, especially with sandwiches that can vary greatly in ingredients and preparation. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers provided are rounded reference values for educational use only and are not intended as medical advice. Always consider individual dietary needs and consult a professional if necessary. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which sandwich has more protein?

The turkey sandwich has 12.8 g of protein, while the sub sandwich has 9.1 g.

Which sandwich has fewer calories?

The sub sandwich has 151 calories, whereas the turkey sandwich has 232 calories.

What are the carb contents of each sandwich?

The sub sandwich contains 22.9 g of carbs, while the turkey sandwich has 23.3 g.

How much sugar is in each sandwich?

The sub sandwich has 3.5 g of sugar, and the turkey sandwich has 2.4 g.

What is the fat content in both sandwiches?

The sub sandwich contains 2.5 g of fat, while the turkey sandwich has 9.4 g.

What is the sodium level in each sandwich?

The sub sandwich has 396 mg of sodium, and the turkey sandwich has 792 mg.

Key Takeaways

• Sub sandwich: 151 calories, 9.1 g protein, 22.9 g carbs, 3.5 g sugar, 2.5 g fat, 396 mg sodium.
• Turkey sandwich: 232 calories, 12.8 g protein, 23.3 g carbs, 2.4 g sugar, 9.4 g fat, 792 mg sodium.
• Sub sandwich has lower calories than turkey sandwich.
• Turkey sandwich has higher protein than sub sandwich.
• Sub sandwich has slightly higher sugar content than turkey sandwich.
• Turkey sandwich has more fat than sub sandwich.