Maggi vs Submarine Sandwich

Per 100 g, Maggi has 446 kcal and 10 g protein, while Submarine Sandwich has 217 kcal and 6.1 g protein.

Maggi

446
kcal per 100 g
10 g protein

Submarine Sandwich

217
kcal per 100 g
6.1 g protein

Nutrition compared, per 100 g

Both foods are shown per 100 g so the numbers are directly comparable. A single serving of each is a different size, so serving-for-serving figures would not tell you much.

Nutrient Maggi Submarine Sandwich Difference
Calories Fewer calories for the same weight 446 kcal 217 kcal better 51%
Protein More protein helps with fullness and muscle 10 g better 6.1 g 39%
Carbs Lower carbs suits low-carb and diabetic diets 62.9 g 13.6 g better 78%
Fat Lower fat means lower calorie density 17.1 g 15.3 g better 11%
Fiber More fibre improves fullness and digestion 2.9 g better 1.3 g 55%
Sugar Less sugar means a gentler blood-sugar response 2.1 g better 2.5 g 16%
"Better" marks the more favourable value for a general healthy-eating goal, not a judgement about the food overall. Differences under 5% are treated as equivalent.

Which is better for weight loss?

Submarine Sandwich

Submarine Sandwich is the lighter choice at 217 kcal per 100 g against 446 for Maggi — about 51% fewer calories for the same weight on your plate. That does not make Maggi a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Maggi

Maggi is the stronger protein source, with 10 g per 100 g against 6.1 g for Submarine Sandwich. To match that from Submarine Sandwich you would have to eat roughly 1.6 times the volume, which is usually the limiting factor when you are trying to hit a protein target. Worth noting the trade-off: Submarine Sandwich is more efficient per calorie (2.8 g of protein per 100 kcal against 2.2 g), so it is the better pick if you are also holding calories down.

Maggi vs Submarine Sandwich — common questions

Maggi has more calories — about 446 kcal per 100 g compared with 217 kcal for Submarine Sandwich.

Maggi has more protein — 10 g per 100 g against 6.1 g for Submarine Sandwich.

Submarine Sandwich is the lighter choice at 217 kcal per 100 g against 446 for Maggi — about 51% fewer calories for the same weight on your plate. That does not make Maggi a bad food; it means the portion has to be smaller to fit the same calorie budget.

Maggi is the stronger protein source, with 10 g per 100 g against 6.1 g for Submarine Sandwich. To match that from Submarine Sandwich you would have to eat roughly 1.6 times the volume, which is usually the limiting factor when you are trying to hit a protein target. Worth noting the trade-off: Submarine Sandwich is more efficient per calorie (2.8 g of protein per 100 kcal against 2.2 g), so it is the better pick if you are also holding calories down.

Yes. Combining them gives roughly 662 kcal and 16.1 g protein per 100 g of each. Indian meals are usually built from pairs like this, and mixing a grain with a protein source generally makes for a better-balanced plate than either on its own.

For most everyday goals Submarine Sandwich has the edge, mainly on calorie density. Per 100 g, Maggi has 446 kcal and 10 g protein, while Submarine Sandwich has 217 kcal and 6.1 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Maggi nutrition & serving sizes
Full Submarine Sandwich nutrition & serving sizes

Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB), Vijayakumar et al., Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0, and derived from the ICMR-NIN Indian Food Composition Tables. Values vary with recipe, oil used and regional style.

General information only, not medical advice. See our disclaimer.