How Many Calories Are in a New York Deli Sub?

December 29, 2025 •

4 min read

Did you know that the calorie count for a deli sub can swing from under 500 to over 1,000, depending heavily on its ingredients and size? This wide range makes it tricky to track your intake, so understanding exactly how many calories are in a New York deli sub is key for managing your diet.

Quick Summary

The total calorie count of a New York deli sub is influenced by the bread, quantity of meat, cheese, and condiments used. This guide explores the calorie range and provides insight into the components that contribute to the final tally.

Key Points

Calorie Range is Wide: A deli sub's calorie count can vary significantly, from 400 to over 1,000 calories, based on ingredients and size.
Bread and Meat are Major Contributors: Large rolls and fatty, processed meats like salami and pastrami account for a significant portion of the total calories.
Condiments and Cheese Add Up: Calorie-dense extras like mayonnaise and multiple slices of cheese can push the calorie count much higher.
Healthier Swaps are Available: Choose leaner meats like turkey, opt for smaller or whole wheat rolls, and use mustard or vinegar instead of mayonnaise to reduce calories.
Portion Control is Key: Consider ordering a smaller sub or splitting a larger one. You can also turn it into a 'sub in a tub' by using a bed of lettuce instead of a roll.

The Surprising Calorie Range of a Deli Sub

Unlike a standard home-made sandwich, a New York deli sub is known for its generous portions. A quick look at commercially available deli subs reveals a wide disparity in their caloric value. For example, a Marketside New York Deli Sub has been reported to contain 610 calories, while another variation of the Marketside Full Sub comes in at a much heftier 960 calories. A larger, restaurant-style sub can even push past the 1,000-calorie mark, especially if it includes a variety of rich meats and cheeses. This significant variation highlights the importance of understanding what goes into your sandwich.

Key Factors That Inflate the Calorie Count

Several components of a traditional New York deli sub can contribute to its high-calorie profile. By understanding these factors, you can make more informed choices when ordering or preparing your own.

Bread

Bread serves as the foundation of any sub and can be a major source of calories. A typical deli sub roll or hero bread can contribute anywhere from 200 to over 300 calories on its own, especially for larger sizes. Some artisan or richer breads may pack even more. This makes the bread a critical element in the total count.

Meats

Traditional New York deli subs are piled high with an assortment of meats, often including fatty and processed options. While lean choices like turkey breast and roast beef are available, processed meats like salami, pepperoni, and some pastramis are rich in saturated fat and sodium. Just a few ounces of a combination of these meats can easily add several hundred calories.

Cheese

Cheese is a classic sub topping, but it's also a calorie-dense addition. Provolone and Swiss are common choices, and a couple of slices can add over 100 calories. For example, two slices of cheddar can add 160 calories. Requesting less cheese or a lighter variety can help control the calorie impact.

Condiments and Toppings

The sauces and dressings you choose can dramatically alter the nutritional profile of your sub. While fresh vegetables add minimal calories, creamy dressings and spreads add significant fat and calories. A few tablespoons of mayonnaise can easily add over 100 calories. Opting for mustard or oil and vinegar is a much lighter alternative.

Deli Sub Comparison: Loaded vs. Healthier

The table below demonstrates how ingredient choices can drastically change the total calories in a New York deli sub.


Ingredient
Loaded Deli Sub
12-inch White Italian Roll
6 oz. Pastrami & Salami
3 slices Provolone Cheese
3 tbsp Mayonnaise
Lettuce, Tomato, Onion
Healthier Deli Sub
6-inch Whole Wheat Roll
4 oz. Lean Turkey Breast
1 slice Low-fat Provolone
1 tbsp Mustard
Extra Lettuce, Tomato, Onion, Peppers

Practical Tips for a Healthier Deli Sub

Enjoying a deli sub without overindulging is entirely possible with a few smart modifications. Here are some easy ways to reduce calories without sacrificing flavor:

Choose Leaner Meats: Opt for turkey breast, lean ham, or roast beef instead of fattier processed options like salami or bologna.
Modify the Bread: A smaller roll, whole wheat bread, or even an 'open-faced' sub (using only one half of the roll) can significantly reduce carbs and calories. Some delis may offer 'sub in a tub,' a salad version of the sandwich.
Go Easy on the Cheese: Skip the extra slices of cheese or choose a low-fat option. Many subs are flavorful enough that you won't miss the added dairy fat.
Swap Your Condiments: Replace mayonnaise or creamy dressings with mustard, a splash of red wine vinegar, or oil. This swap can save hundreds of calories.
Add More Veggies: Pile on lettuce, tomatoes, onions, pickles, and banana peppers. These add flavor, texture, and volume with very few calories, helping you feel fuller longer.
Ask for Fresh-Sliced Meat: When possible, choose deli meat sliced fresh at the counter rather than pre-packaged varieties, as these often contain more sodium and preservatives.

Conclusion

While a classic, fully loaded New York deli sub can be a significant caloric meal, the total calorie count is not set in stone. The final number is a direct result of your choices, from the size and type of bread to the meat, cheese, and condiments used. By making mindful substitutions, such as opting for a smaller, whole-wheat roll, lean meat, and mustard, you can enjoy the deliciousness of a deli sub while keeping your calorie intake in check. Remember that moderation and intelligent customization are the keys to a balanced diet, even when indulging in your favorite deli treat. For further tips on healthier eating, you can explore resources like the Cleveland Clinic.

Frequently Asked Questions

There is no single average, as it depends on size and ingredients. However, you can expect a wide range, with smaller, simpler subs starting around 400-500 calories and larger, loaded ones reaching or exceeding 1,000 calories.

Lean cuts of meat, such as oven-roasted turkey breast and chicken breast, generally contain the fewest calories and fat compared to other deli meats.

Yes, the type and size of bread greatly influence the total calorie count. A larger, richer sub roll has significantly more calories than a smaller or whole wheat alternative.

To reduce calories, you can choose leaner meats, ask for a smaller or whole wheat roll, limit the amount of cheese, and swap creamy condiments like mayonnaise for mustard.

Yes, many deli subs are high in sodium, primarily from processed deli meats and cheese. Choosing lower-sodium meats and reducing cheese can help lower your intake.

A 'Sub in a Tub' is a low-carb alternative to a traditional sub, where the sandwich fillings (meat, cheese, and vegetables) are served in a bowl on a bed of lettuce instead of on bread.

A deli sub can fit into a healthy diet with mindful choices. Opt for fresh-cut lean meats, pile on the vegetables, use whole-grain bread, and be moderate with high-calorie additions like cheese and mayo.