Sub sandwich
Medium GI
GL 21 per 100 g
- Contains protein from deli meats and cheese
- High sodium content
Sub sandwich has a glycemic index of 65 (Moderate).
Updated Aug 8, 2026 · Sources: Logi Nutrition Team (USDA-derived composition, AI-assisted) · Not medical advice · Report an error
Instead of this
- GL 1 per 100 g This wrap significantly lowers the glycemic load from 21 to 1, providing a much steadier blood sugar response.
Large leafy greens (romaine or collard greens) - GL 11 per 100 g This swap offers a more moderate glycemic load of 11 compared to the sub's 21, while still providing a familiar wrap-style meal.
Chickpea flour wrap - GL 1 per 100 g Almond flour provides a low-glycemic alternative with a GL of 1, helping to prevent the sharp glucose spikes associated with traditional sub bread.
Almond flour roti
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Sub sandwich is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Nutrition Facts (per 100g)
per 100g
| Calories | 240 kcal |
| Carbohydrates | 32 g |
| Sugars (Total) | 4 g |
| Natural | 2 g |
| Added | 2 g |
| Fiber | 2.5 g |
| Soluble | 0.8 g |
| Insoluble | 1.7 g |
| Protein | 10 g |
| Fat | 8 g |
| Saturated | 2.5 g |
| Unsaturated | 4.5 g |
| Sodium | 700 mg |
Processing Level
Why this score?
- Contains protein from deli meats and cheese
- Provides some dietary fiber
- Includes vegetables like lettuce and tomato
- High sodium content
- Contains processed meats and refined grains
- Moderate glycemic load and index
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of Sub sandwich?
Sub sandwich has a glycemic index of 65 (Moderate) and a glycemic load of 21 per 100 g.
Is Sub sandwich good for people with insulin resistance?
Sub sandwich has a medium glycemic index (65). It fits in moderation, ideally with protein or fat; a lower-load alternative is Large leafy greens (romaine or collard greens).
How does Sub sandwich affect blood sugar?
Sub sandwich has a glycemic load of 21 per 100g, which indicates a significant impact on blood sugar levels.
Check Sub sandwich in the Logi app, with your portion.
