calories in market basket italian sub

Calorie Count: Italian Sub in Market Basket

By Sarah WhiteApril 12, 2026

Ever wondered about the calorie count in your favorite Italian sub from Market Basket? Understanding the nutritional content of your meal can help you make informed decisions about your diet. Let's delve into the calorie breakdown of a classic Italian sub and explore some healthier alternatives.

Market Basket's Italian sub is a fan favorite, packed with savory meats, tangy cheeses, and crisp vegetables. But how does it stack up in terms of calories? Let's find out.

Market Basket Italian Sub: Calorie Breakdown

The Market Basket Italian sub is a hearty sandwich, typically consisting of genoa salami, capicola, ham, provolone cheese, lettuce, tomatoes, onions, and Italian dressing on a sub roll. According to the Market Basket nutrition calculator, a 6-inch Italian sub contains approximately 540 calories.

the perfect italian sub sandwich with all its ingredients labeled in english and spanish on a white paper

a sub sandwich on a cutting board with olives and tomatoes

a menu with different types of subs on the front and back sides, including sandwiches

To give you a better idea of the calorie distribution, let's break down the sandwich's components:

Meats

The combination of genoa salami, capicola, and ham contributes significantly to the calorie count. Together, they account for around 240 calories, or about 44% of the total.

an image of a sandwich in a plastic container with the words market side italian hero sub sandwich, half eaten

Here's a rough breakdown of calories from each meat:

Genoa salami: 80 calories
Capicola: 80 calories
Ham: 80 calories

Cheese and Condiments

Provolone cheese and Italian dressing add another 120 calories to the sub, totaling about 22% of the calorie count. The sub roll itself contributes around 100 calories.

the ultimate deli meat lover's sub you will need 2 large rolls or italian hoagie loves

the menu for subway sandwiches is shown in green and white colors, with prices on each side

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a sub sandwich with meat, lettuce and cheese

Here's a rough breakdown of calories from cheese and condiments:

Provolone cheese: 60 calories
Italian dressing: 60 calories
Sub roll: 100 calories

Healthier Alternatives

If you're looking to reduce the calorie count of your Italian sub, consider these healthier alternatives:

a sub sandwich on a cutting board with potato chips

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a large sandwich with meat, lettuce and tomato slices on a wooden table

two halves of a sandwich sitting on top of wax paper

someone is holding up a bowl of food with onions and tomatoes in it on the table

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a hand holding a sandwich with meat and vegetables

a large sub sandwich with meat, lettuce and olives on it's side

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Whole Grain Roll

Swapping the regular sub roll for a whole grain one can reduce the calorie count by about 30 calories, providing more fiber and nutrients.

Whole grain roll: 70 calories

Leaner Meats

Opting for leaner meats like turkey or chicken can significantly reduce the calorie count. For instance, replacing the genoa salami with turkey ham can save you around 40 calories.

Turkey ham: 40 calories

Less Cheese or No Cheese

Reducing the amount of provolone cheese or omitting it altogether can save you around 60 calories. You can also opt for a lower-calorie cheese like part-skim mozzarella.

Part-skim mozzarella: 40 calories

By making these simple substitutions, you can create a healthier, lower-calorie Italian sub that's still packed with flavor. So, the next time you're at Market Basket, consider these alternatives to fit your dietary needs.

In the end, it's all about balance. The occasional Italian sub is a delicious treat, but understanding the calorie breakdown can help you make smarter choices for your overall health. Happy eating!