Is an Italian Sub High in Protein? A Nutritional Breakdown

December 13, 2025 •

4 min read

According to nutritional data, a large Italian sub can contain over 50 grams of protein, making it a potentially high-protein meal. This is due to its generous layers of deli meats and cheese, which contribute significantly to its macronutrient profile. However, the protein content can vary drastically based on ingredients, portion size, and preparation, so it's essential to understand the full nutritional picture.

Quick Summary

An Italian sub provides a significant amount of protein from its combination of cured meats and cheese. While it can be a high-protein option, it is also often high in calories, fat, and sodium. Portion size and specific ingredients are the biggest factors affecting its overall nutritional value.

Key Points

High-Protein Potential: A large Italian sub can deliver a substantial amount of protein, often over 50 grams, due to its layers of deli meats and cheese.
Ingredient Variability: The protein content heavily depends on the specific ingredients, with different meats and cheeses affecting the final nutritional profile.
Hidden Nutrients: While high in protein, traditional Italian subs are also high in fat, saturated fat, and sodium from the cured meats and cheese.
Healthier Alternatives: Choosing leaner meats like turkey or chicken can reduce the fat and sodium while maintaining high protein levels.
Portion Control is Key: A 12-inch sub can have double the protein but also double the calories of a 6-inch sub, making portion size a critical factor.
Customization for Balance: You can improve the nutritional profile by adding more vegetables and opting for lighter dressings.
Context is Everything: An Italian sub can fit into a healthy diet, but due to its density in calories and fat, it is best enjoyed in moderation.

What Makes an Italian Sub a High-Protein Option?

An Italian sub's high protein content stems from its primary ingredients: an assortment of cured and processed meats, such as salami, ham, and capicola, along with generous slices of provolone cheese. For example, Genoa salami and mortadella are both significant contributors of protein and calories. These meats, piled high on a sub roll, quickly add up to a substantial protein count, with some large subs exceeding 50 grams.

The Role of Deli Meats

Deli meats are the powerhouse of protein in an Italian sub. Traditional recipes often include multiple types, each adding to the total protein amount. For instance, turkey breast is a lean, high-protein choice, while ham also provides a solid protein base. However, cured meats like salami and capicola, while flavorful, tend to be higher in fat and sodium compared to leaner poultry options. The type and quantity of meat are the most influential factors in determining a sub's protein level.

The Impact of Cheese

Provolone cheese is a common fixture on an Italian sub, and it significantly boosts the protein content. Cheese not only adds a creamy texture and tangy flavor but also provides several grams of protein per slice. However, cheese also contributes to the sub's overall fat and saturated fat levels, so its quantity affects the nutritional balance.

Can You Make a Healthier, High-Protein Italian Sub?

Yes, it's entirely possible to boost the protein and improve the nutritional profile of an Italian sub. One strategy is to use leaner protein sources instead of or in addition to the traditional cured meats. Opting for turkey or chicken breast can dramatically reduce the fat and sodium content while keeping the protein high. Another tip is to load up on vegetables like lettuce, tomatoes, onions, and peppers, which add volume, fiber, and nutrients without a significant increase in calories. For the dressing, using a light vinaigrette or simple oil and vinegar mix is a better option than a creamy, high-fat dressing.

A Comparison of Italian Subs and Other Sandwiches

To put the Italian sub's protein content in perspective, let's compare it to other popular sandwiches. This table illustrates how the ingredients impact the nutritional makeup.


Sandwich Type	Typical Protein (grams)	Typical Calories	Key Protein Sources	Potential Downsides
Large Italian Sub	45-55+	800-1,200+	Assorted deli meats (salami, ham, capicola), provolone cheese	High in saturated fat, sodium, and total calories
6" Turkey Sub	20-30	350-500	Turkey breast	Generally leaner, but can be low on protein depending on portion size
Chicken Salad Sandwich	20-25	450-600	Chicken breast	High in fat if made with mayonnaise
Philly Cheesesteak	30-40	800-1,000+	Sliced beef, cheese	High in fat, often contains fewer vegetables than an Italian sub

How Ingredients Influence Your Sub's Protein

The exact protein content is not fixed and depends on several variables. Understanding these can help you tailor your sandwich to your nutritional goals.

Type of Meat: Using lean turkey or chicken instead of salami and ham will produce a sub that is higher in protein but lower in fat. For instance, turkey breast contains more protein per gram than pastrami or bologna.
Portion Size: A 12-inch sub, with double the meat and cheese of a 6-inch sub, can easily have twice the protein, calories, and sodium. Splitting a larger sub or choosing a smaller size is an effective way to manage intake.
Cheese Quantity: Adding an extra layer of cheese will increase both the protein and fat content. To keep it leaner, consider asking for less cheese or opting for fresh mozzarella, which can have a different fat profile than provolone.
Toppings and Dressings: While vegetables add nutrients, and oil and vinegar dressings are typically low in protein, creamy dressings or excessive olive oil will increase the calorie count without adding significant protein.

Conclusion: A High-Protein Meal with a Caveat

In conclusion, an Italian sub can be a very high-protein meal, primarily due to the generous amount of deli meats and cheese. For those seeking to increase their protein intake, it can be an effective way to get a significant boost. However, it's crucial to acknowledge that this comes with a trade-off. Traditional Italian subs are often loaded with saturated fat, sodium, and total calories, which can be detrimental to heart health and weight management if consumed too frequently.

To truly enjoy a high-protein Italian sub in a health-conscious way, focus on mindful customization. Opt for lean protein choices like turkey, load up on fresh vegetables, and be aware of portion sizes. By understanding the nutritional composition and making strategic choices, you can enjoy a delicious and satisfying sandwich that aligns with a balanced diet.

For more information on making healthier sandwich choices, consider visiting the University of Wyoming Extension's nutrition page on Italian Beef sandwiches for a look at customizing deli sandwiches.

Frequently Asked Questions

The protein content varies significantly based on size and ingredients. A standard 6-inch sub may have 25-30 grams of protein, while a large 12-inch sub can easily exceed 50 grams due to the increased meat and cheese.

The highest protein contributors are the cured deli meats, such as salami, capicola, and ham, followed closely by the provolone or other cheeses. The specific type and amount of each directly impacts the final protein count.

Most Italian subs are considered high in protein, particularly larger ones. However, a sub can be modified to contain less protein if fewer meats and cheeses are used. It's a key feature of the traditional sandwich, not a guarantee.

To make a healthier, high-protein sub, choose leaner meats like turkey breast, load up on extra vegetables like peppers, onions, and lettuce, and use a light vinaigrette instead of heavy dressings. Portion control is also key.

A turkey sub can have a similar protein count to a smaller Italian sub, but the Italian sub often contains more fat and sodium from the cured meats. Turkey is typically a leaner protein source.

The protein from the deli meats and cheese is a complete protein, meaning it contains all essential amino acids. However, the meats are often highly processed and high in sodium, which should be considered when evaluating the overall nutritional quality.

Yes, you can request less salt and fewer processed meats. Some deli counters offer lower-sodium options. Piling on more fresh vegetables can also help balance the overall flavor profile without adding more sodium.