When hunger strikes and you’re craving a quick bite from your favorite fast-food chain, you may not realize just how many calories are packed into some of those delicious sandwiches.
While many of us might assume a sub or hoagie is a healthier option than a burger or fried chicken sandwich, that’s not always the case. In fact, some fast-food sandwiches contain more calories than an entire day’s worth of meals for the average person!
In this article, we’ll take a look at 15 of the most caloric fast-food sandwiches in America. From Subway to Firehouse Subs, these hefty meals are loaded with calories, fat, and sodium. Whether you’re looking to indulge or just want to be mindful of your choices, it’s important to know what you’re consuming.
1. Subway Footlong Monster Sub
- Calories: 1,080
- Fat: 58g (Saturated Fat: 22g, Trans Fat: 2g)
- Sodium: 2,500mg
- Protein: 70g
- Why it’s high-calorie: Packed with bacon, steak, two servings of cheese, and creamy ranch dressing, this footlong sub has a whopping 1,080 calories and is drenched in high-fat ingredients.
2. Subway Footlong Spicy Italian
- Calories: 1,180
- Fat: 70g (Saturated Fat: 32g, Trans Fat: 1g)
- Sodium: 3,880mg
- Protein: 50g
- Why it’s high-calorie: Loaded with cured meats and cheeses, the Spicy Italian sub is drenched in calories and sodium, making it one of the most indulgent options at Subway.
3. Quiznos Large Veggie Guacamole
- Calories: 1,240
- Fat: 69g (Saturated Fat: 21g)
- Sodium: 2,640mg
- Carbs: 119g
- Why it’s high-calorie: Despite being labeled as a “veggie” sub, the addition of guacamole and cheese pushes this sandwich to over 1,200 calories, making it deceptively unhealthy.
4. Quiznos Large Turkey Bacon Guacamole
- Calories: 1,260
- Fat: 55g (Saturated Fat: 15g)
- Sodium: 3,610mg
- Protein: 75g
- Why it’s high-calorie: While turkey is typically a lean protein, the combination of bacon, guacamole, and high-calorie condiments make this a calorie-dense option.
5. Subway Tuna Sub (Footlong)
- Calories: 1,360
- Fat: 95g (Saturated Fat: 17g, Trans Fat: 2g)
- Sodium: 1,970mg
- Protein: 63g
- Why it’s high-calorie: With a creamy tuna salad filling, this footlong sub packs nearly 1,400 calories and a considerable amount of fat, making it a less healthy option despite the tuna.
6. Jersey Mike’s Big Kahuna Cheese Steak (Giant)
- Calories: 1,380
- Fat: 52g (Saturated Fat: 23g)
- Sodium: 4,754mg
- Carbs: 126g
- Why it’s high-calorie: Loaded with meat, cheese, and sauces, the Big Kahuna Cheese Steak is a calorie bomb with nearly 5,000mg of sodium—double the recommended daily intake.
7. Quiznos Large Classic Italian
- Calories: 1,430
- Fat: 82g (Saturated Fat: 25g)
- Sodium: 5,140mg
- Protein: 61g
- Why it’s high-calorie: With over 5,000mg of sodium and a massive amount of saturated fat, this classic Italian sub is one of the most calorie-laden meals you can order.
8. Subway The Beast (Footlong)
- Calories: 1,460
- Fat: 88g (Saturated Fat: 28g, Trans Fat: 2g)
- Sodium: 4,160mg
- Protein: 80g
- Why it’s high-calorie: Aptly named “The Beast,” this sub contains multiple types of meat, cheese, and high-fat dressings, making it one of the most indulgent options on Subway’s menu.
9. Jimmy John’s Beach Club (16-inch)
- Calories: 1,710
- Fat: 78g (Saturated Fat: 28g, Trans Fat: 1.5g)
- Sodium: 4,090mg
- Protein: 91g
- Why it’s high-calorie: The 16-inch Beach Club is more than just a sub—it’s packed with nearly 1,700 calories and over 4,000mg of sodium, making it a calorie overload.
10. Jersey Mike’s Giant Original Italian
- Calories: 1,730
- Fat: 103g (Saturated Fat: 27g, Trans Fat: 1g)
- Sodium: 4,470mg
- Protein: 80g
- Why it’s high-calorie: This Italian sub contains over 100g of fat, making it one of the worst sandwiches to order for those watching their calorie or fat intake.
11. Jimmy John’s Italian Night Club (16-inch)
- Calories: 1,860
- Fat: 91g (Saturated Fat: 27g)
- Sodium: 5,700mg
- Protein: 96g
- Why it’s high-calorie: This massive sandwich has close to 6,000mg of sodium, which is over twice the recommended daily limit, along with almost 2,000 calories.
12. Jimmy John’s Gargantuan Sandwich (16-inch)
- Calories: 2,160
- Fat: 98g (Saturated Fat: 30g, Trans Fat: 0.5g)
- Sodium: 7,850mg
- Carbs: 156g
- Why it’s high-calorie: The Gargantuan lives up to its name with over 2,000 calories and a shocking 7,850mg of sodium, making it one of the most caloric fast-food sandwiches out there.
13. Firehouse Large Italian Sub
- Calories: 2,600
- Fat: 135g (Saturated Fat: 33.5g)
- Sodium: 7,050mg
- Protein: 132g
- Why it’s high-calorie: This Firehouse sub is overloaded with calories, fat, and sodium, with the large size pushing this sandwich to 2,600 calories.
14. Firehouse Large Meatball Sub
- Calories: 2,635
- Fat: 158g (Saturated Fat: 61.5g)
- Sodium: 6,335mg
- Protein: 117g
- Why it’s high-calorie: The combination of meatballs, cheese, and heavy sauces makes this one of the most caloric sandwiches on the market, with an astonishing 61.5g of saturated fat.
15. Firehouse Large Pepperoni Pizza Meatball Sub
- Calories: 4,075
- Fat: 128g (Saturated Fat: 61.5g)
- Sodium: 6,335mg
- Carbs: 194g
- Why it’s high-calorie: This Pepperoni Pizza Meatball Sub from Firehouse is the highest-calorie sandwich on the list, with over 4,000 calories in one meal. It contains more calories and fat than many people should consume in an entire day.
Table: Nutritional Comparison Of The Most Caloric Fast-Food Sandwiches
| Sandwich | Calories | Fat (g) | Sodium (mg) | Protein (g) |
|---|---|---|---|---|
| Firehouse Large Pepperoni Pizza Meatball | 4,075 | 128 | 6,335 | 117 |
| Firehouse Large Meatball Sub | 2,635 | 158 | 6,335 | 117 |
| Firehouse Large Italian Sub | 2,600 | 135 | 7,050 | 132 |
| Jimmy John’s Gargantuan (16-inch) | 2,160 | 98 | 7,850 | 156 |
| Jimmy John’s Italian Night Club (16-inch) | 1,860 | 91 | 5,700 | 96 |
Conclusion:
While fast-food sandwiches can be convenient and tasty, many of them are packed with excessive calories, fat, and sodium, making them poor choices for those trying to maintain a balanced diet. By being aware of what you’re eating and making smarter choices, you can still enjoy these meals in moderation without the added health risks.
FAQs
1. Why Are Fast-Food Sandwiches So High In Calories?
Fast-food sandwiches are often high in calories due to large portions, calorie-dense ingredients like cheese, meats, and creamy sauces, and high levels of added fats and sodium. These ingredients enhance flavor but significantly increase the calorie content.
2. Are There Healthier Alternatives To These High-Calorie Sandwiches?
Yes, many fast-food chains offer healthier alternatives. Opt for smaller portions, fewer high-calorie toppings (like extra cheese or sauces), or try lettuce wraps instead of bread to reduce calorie and carb intake.
3. How Can I Make Fast-Food Sandwiches Healthier?
You can make fast-food sandwiches healthier by choosing whole-grain bread, lean proteins, avoiding extra cheese and sauces, and loading up on vegetables like lettuce, tomatoes, and cucumbers.
4. Are High-Protein Sandwiches Healthier Even If They’re High In Calories?
Not necessarily. While protein is important for muscle repair and energy, too much saturated fat, sodium, and calories can outweigh the benefits of a high-protein meal. It’s important to find a balance between protein intake and other nutrients.
5. How Much Sodium Is Too Much In A Single Meal?
The FDA recommends limiting sodium intake to 2,300 milligrams per day. A single meal with over 1,000 milligrams of sodium can make it difficult to stay within this limit, increasing the risk of high blood pressure and other heart-related health issues.
