Submarine Sandwich Calories & Nutrition (सबमरीन सैंडविच)

Submarine Sandwich has 325 calories per 1 sub (217 kcal per 100 g)

Fast Food Health Rating: 6/10 Best time: Lunch
325 kcal

Submarine Sandwich Calories by Serving Size

Most people measure Indian food in katoris, plates and pieces — not grams. Here is Submarine Sandwich broken down the way you actually eat it.

Serving Weight Calories Protein Carbs Fat
100 g 100 g 217 kcal 6.1 g 13.6 g 15.3 g
1 sub standard 150 g 325 kcal 9.1 g 20.4 g 23 g
2 subs 300 g 650 kcal 18.2 g 40.8 g 46 g
3 subs 450 g 975 kcal 27.3 g 61.2 g 69 g
Values are scaled from the standard serving and rounded. Actual figures vary with recipe, oil used and regional preparation.
+ Add Submarine Sandwich to your thali See the total calories of your whole meal.
Nutrition Facts — Submarine Sandwich (per 1 sub)
Nutrient Per serving Per 100 g % DV*
Calories 325 kcal 217 kcal 16%
Protein 9.1 g 6.1 g 18%
Carbohydrates 20.4 g 13.6 g 7%
Fat 23 g 15.3 g 35%
Fiber 1.9 g 1.3 g 8%
Sugar 3.7 g 2.5 g 7%
* Percent Daily Values are based on a 2,000 calorie diet.
Where the calories come from
Protein 9.1 g · 11%
Carbs 20.4 g · 25%
Fat 23 g · 64%
Burn it off

Minutes of activity to burn 325 kcal (70 kg adult):

Brisk walking 70 min
Cycling 46 min
Running 35 min
Yoga 93 min

Is Submarine Sandwich good for weight loss?

Yes, in controlled portions

Submarine Sandwich carries roughly 217 kcal per 100 g, which is high for an everyday Indian food. Because it is calorie-dense, the portion size matters far more than whether you eat it at all — weigh or eyeball your serving and fit it into your daily budget instead of cutting it out entirely.

Is Submarine Sandwich good for muscle gain?

Mainly an energy food

Submarine Sandwich provides about 6.1 g of protein per 100 g, which counts as low for Indian foods. That works out to roughly 2.8 g of protein per 100 kcal, so it is not an efficient way to hit a protein target. Pair it with a dedicated protein source — dal, curd, paneer, eggs, soya or chicken — rather than relying on it for muscle growth.

Health tips for eating Submarine Sandwich

Keep it to one serving and avoid extra butter, cheese or mayonnaise. Pair with a salad or fruit to balance the meal.

About Submarine Sandwich

A long bread roll filled with meat, cheese and salad vegetables.

Frequently asked questions about Submarine Sandwich

1 sub submarine sandwich (150 g) contains approximately 325 calories, along with 9.1 g protein, 20.4 g carbohydrates and 23 g fat.

1 submarine sandwich (150 g) mein lagbhag 325 calorie aur 9.1 g protein hota hai. Isme 20.4 g carbs aur 23 g fat bhi hota hai.

1 सबमरीन सैंडविच (150 ग्राम) में लगभग 325 कैलोरी और 9.1 ग्राम प्रोटीन होता है। इसमें 20.4 ग्राम कार्बोहाइड्रेट और 23 ग्राम फैट भी होता है।

100 g of Submarine Sandwich contains about 217 calories, 6.1 g protein, 13.6 g carbs and 15.3 g fat.

2 subs works out to roughly 650 calories and 18.2 g of protein in total.

Yes, in controlled portions. Submarine Sandwich carries roughly 217 kcal per 100 g, which is high for an everyday Indian food. Because it is calorie-dense, the portion size matters far more than whether you eat it at all — weigh or eyeball your serving and fit it into your daily budget instead of cutting it out entirely.

Submarine Sandwich contains about 6.1 g of protein per 100 g, which is considered low for Indian foods. Pair it with dal, curd, paneer or eggs to lift the protein content of the meal.

Submarine Sandwich provides roughly 13.6 g of carbohydrates and 2.5 g of sugar per 100 g. That is a moderate carbohydrate load for a typical serving. Portion control and pairing with protein, vegetables or curd help blunt the blood-sugar response. Anyone managing diabetes should confirm portions with their own doctor or dietitian.

Submarine Sandwich is best eaten at lunch.

For a 70 kg adult, burning the roughly 325 calories in 1 sub submarine sandwich takes brisk walking for about 70 minutes, or cycling for about 46 minutes, or running for about 35 minutes, or yoga for about 93 minutes.

Compare Submarine Sandwich with other foods

Submarine Sandwich vs Maggi Submarine Sandwich vs Baked Vegetables Submarine Sandwich vs Cauliflower Au Gratin Submarine Sandwich vs Cheese Pizza Submarine Sandwich vs Chicken Manchurian

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Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB) — Vijayakumar A, Dubasi HB, Awasthi A, Jaacks LM, Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0. INDB is derived from the ICMR-NIN Indian Food Composition Tables (IFCT 2017 and 2004).

Serving sizes are typical Indian household portions set by FitDesi, with nutrients scaled from the per-100 g values. Figures vary with recipe, oil used and regional preparation.

Last updated: 30 October 2026

This page is for general information only and is not medical advice. See our disclaimer.