How many calories are in a 10 inch Italian sub? The surprising truth

October 29, 2025 •

3 min read

According to nutrition data from various restaurants and recipes, a typical 10-inch Italian sub can contain anywhere from 600 to over 1,000 calories, depending on the specific ingredients and portion sizes. This wide range can be surprising, and understanding the factors that influence the calorie count is key to making informed dietary choices.

Quick Summary

A 10-inch Italian sub's calorie count varies significantly based on its ingredients, like bread type, meat selection, cheese, and dressing. Factors such as portion size and preparation method, including adding condiments and extra toppings, contribute to the total. Comparing options from different delis or making modifications can help manage the caloric intake.

Key Points

Calorie Range: A 10-inch Italian sub typically contains 600–900 calories, but can be over 1,000 depending on ingredients.
Primary Calorie Sources: The bread, cured meats (salami, capicola), provolone cheese, and oil-based dressing contribute the most calories.
Ingredient Impact: Swapping high-fat meats for leaner proteins like turkey or reducing the amount of cheese can significantly lower the calorie count.
Dressing is Key: Lightening up on or forgoing the oil and vinegar dressing is an easy way to save 50-80 calories or more.
Customization is Control: The most effective way to manage the calories in an Italian sub is to customize it with more vegetables and mindful portions of high-calorie items.
Portion Matters: A larger sub naturally has more calories; consider opting for a smaller size or splitting a larger one.
Source Variation: Calories can vary significantly between different delis and chain restaurants due to differing ingredient proportions and recipes.

Calorie Breakdown of a Standard 10-Inch Italian Sub

The total calorie count of a 10-inch Italian sub is not a fixed number, but rather a sum of its parts. Each component—from the bread to the condiments—contributes to the final tally. A traditional Italian sub typically includes several kinds of cured meats, provolone cheese, lettuce, tomatoes, onions, and is topped with an oil and vinegar dressing.

The Bread's Contribution

The sub roll itself is a major source of calories, often contributing between 200 and 300 calories.
A soft white Italian loaf generally has a higher carbohydrate count than a whole-grain alternative.
Some delis or homemade recipes suggest hollowing out the bread to reduce carbs and calories.

Meats and Cheeses: The Protein and Fat Core

The classic combination of cured meats and cheese is where much of the fat and protein—and thus, calories—comes from. For example, a standard sub might include:

Genoa salami: Approximately 120 calories per portion.
Capicola (hot or mild): A common addition that adds robust flavor and calories.
Pepperoni: Smaller but still contributes significantly to the fat content.
Provolone cheese: A layer of provolone adds another approximately 100 calories.

The Impact of Dressings and Condiments

While vegetables are relatively low in calories, the dressing can add a substantial amount. The oil and vinegar blend can add 50-80 calories or more, depending on the quantity used. Creamier dressings or mayonnaise will increase the calorie count even further.

The Calorie-Conscious Italian Sub

For those watching their calorie intake, it is possible to create a lighter Italian sub without sacrificing flavor. Substituting ingredients or adjusting portions can make a significant difference. Leaner protein sources like turkey or chicken can replace some of the high-fat cured meats. Opting for less cheese or a lighter dressing is another effective strategy.

Comparison of Italian Subs from Different Sources

The calorie content of a 10-inch Italian sub can vary widely between different restaurants and delis, as shown in the table below. These variations are due to different recipes, portion sizes, and ingredient quality.


Source/Type	Estimated Calories (10-inch)	Key Differences	Notes
Capriotti's Classic Italian	790	Specific deli-grade meats, fixed ingredients.	Higher in fat and sodium, reflecting the traditional preparation.
Typical Deli/Homemade	600–750	Varies widely based on bread, meat, and dressing quantity.	Can be customized to be lighter or heavier.
Wawa Deli	~670 (using 10" white bread and oil/vinegar)	Standardized ingredients, consistent calorie count.	Provides a reliable benchmark for this specific chain.
Chain Restaurant (e.g., Jimmy John's)	Varies, can be over 900+ for specific options	Often uses specific dressings and ingredient combinations.	Check menu for specific subs, as options differ.

Healthy Modifications for Your Italian Sub

Choose whole-grain bread: This adds fiber and can make you feel full longer.
Load up on vegetables: Extra lettuce, tomatoes, onions, and peppers add volume and nutrients without significant calories.
Go light on the dressing: Ask for dressing on the side or a light drizzle of oil and vinegar instead of a heavy application.
Opt for leaner protein: Consider substituting some of the high-fat cold cuts with lean turkey or ham.
Portion control: If a 10-inch sub is too large, consider having a 6-inch or sharing it.

Conclusion

So, how many calories are in a 10 inch Italian sub? The answer depends heavily on its composition, but a reasonable range is between 600 and 900 calories for a typical version. By understanding which ingredients contribute the most calories and exploring healthier alternatives like leaner meats and a lighter dressing, you can enjoy this classic sandwich while keeping your health goals in mind. Personalizing your sub is the best way to control its nutritional impact.

One Last Tip

For those interested in balancing their intake, pairing a half-sub with a side salad instead of chips is a great way to create a more balanced and satisfying meal. This mindful approach allows you to savor the flavors of the Italian sub without overindulging.

Expert Resources

For more in-depth information on nutrition and calorie counts for various foods, the USDA's FoodData Central database is an authoritative source. You can explore their comprehensive data at https://fdc.nal.usda.gov/.

Frequently Asked Questions

The average calorie count for a 10-inch Italian sub is between 600 and 900 calories, but this can change dramatically based on ingredients, meat portions, and dressings used.

The highest-calorie ingredients are typically the cured meats (like salami and capicola), the provolone cheese, and the oil-based dressing.

To make it healthier, you can use whole-grain bread, increase the vegetable content, choose leaner deli meats (like turkey), and use a light hand with the dressing.

Yes, calorie counts vary widely between different chains and local delis. This is because their recipes, portion sizes, and ingredient quality are all different.

Toasting the bread itself does not change the calorie count. However, adding butter or oil before toasting will increase it.

Yes, an Italian sub is generally a good source of protein due to the generous portions of deli meats and provolone cheese.

You can significantly reduce calories by hollowing out some of the bread or enjoying the contents as a sub-in-a-tub or salad.