Amiel’s Subs Nutrition | Smart Menu Picks

Most Amiel’s subs range from 450–900 calories; bread size, meats, cheese, and sauces tilt the numbers.

What This Guide Covers

This piece helps you ballpark calories, protein, carbs, fat, and sodium for popular builds at this Rochester sandwich shop. The brand doesn’t post full nutrition panels, so estimates use standard deli portions from trusted databases and the posted menu of meats, breads, cheeses, and condiments.

Portions change totals. A big sesame roll, double meat, or creamy dressing can swing calories by hundreds. Lean picks with mustard keep numbers in check.

Amiel’s Sub Calories And Macros: What To Expect

The lineup spans cold cuts, roast beef, turkey, tuna, meatball, and vegetarian builds on house-baked rolls. Here’s how common parts stack up. Use the table to mix and match into your own estimate.

Typical Components And Estimated Nutrition (Per Standard Portion)

Component	Usual Calories	Notes
6–8″ white sub roll	200–250	Comparable rolls list ~230 kcal per 6″ piece
10–12″ white sub roll	350–480	Larger bread drives most carb calories
Oven-roasted turkey (2 oz)	45–60	Lean protein; low fat per 2 oz slice pack
Real roast beef (3–4 oz)	180–260	Lean cut; portion size matters
Ham (3 oz)	120–150	Often sodium-cured; choose reduced-sodium if available
Genoa salami (2 oz)	220–260	Higher fat per ounce
Tuna salad (1/3 cup)	250–320	Mayo raises density; ask for a thinner spread
Provolone or American (1 slice)	70–100	One slice adds flavor without a big jump
Swiss-American blend (1 slice)	80–110	Similar range; choose your melt
House dressing (1 tbsp)	60–90	Oil-based; request light
Kraft mayo (1 tbsp)	90–100	Ask for a thin swipe
Yellow/honey/spicy mustard (1 tsp)	3–10	Tiny calorie impact; big flavor
Veggies: lettuce, tomato, onion, peppers	15–30	Fiber and crunch for near-zero calories

These ranges reflect the posted lineup—home-baked rolls, turkey, ham, roast beef, tuna, provolone, and house dressing—and typical deli weights. The brand’s menu confirms meats, cheeses, condiments, and roll styles.

How We Estimated The Numbers

First, the item list comes from the shop’s online menu. Second, macro and sodium ranges for deli meats and rolls come from national databases. A 2-ounce portion of oven-roasted turkey breast lands near 45–60 calories with about 10 grams of protein. White sub rolls in the 6-inch range land near ~230 calories, while longer rolls add another 120–200 calories.

Sodium drives many differences. The FDA advises keeping daily sodium under 2,300 mg for adults; a large, salty build can take a big slice of that allowance.

Builds By Goal: Lighter, Balanced, Or Hearty

Lighter Builds

Pick turkey on a smaller roll, skip cheese, and go with mustard. Load up onions, tomatoes, lettuce, and peppers. That combo keeps calories near the low end and protein solid.

Balanced Classics

Choose ham or a ham-salami mix on a standard roll with one slice of cheese. Add a drizzle of vinaigrette or a thin swipe of mayo. This lane feels satisfying without pushing into “hearty.”

Hearty Favorites

Go large on bread and pair roast beef with provolone. Add au jus on French dip days or the house dressing. Expect a bigger calorie and sodium load. It’s a match for high-energy needs.

Menu Items And What They Mean For Calories

Roast Beef And The Beef-A-Miel

The shop slow roasts eye of round weekly. Thin slices stack lean beef flavor with modest fat. On a large sesame roll with cheese and dressing, totals push toward the high end.

Turkey Breast Choices

Turkey is lean and protein-dense. A typical 3–4 ounce serving plus mustard and veg often lands in a friendly range. Add cheese if you want more fullness; it adds 70–100 calories.

Ham, Salami, And Combos

Ham brings savory bite with moderate calories per ounce. Salami increases fat and calories fast; keep portion modest or pair with leaner meats.

Tuna And Seafood Salad

Mayo-based salads raise calorie density. A thinner spread or extra veg can pull the total back while keeping flavor.

Sample Builds With Estimates

Use these rounded estimates as planning guides. Actuals vary by roll length, slice thickness, and sauce spread.

Example Subs And Estimated Nutrition

Sub Build	Estimated Calories	Estimated Sodium (mg)
6–8″ Turkey, mustard, extra veg	~450	700–1,000
Standard Ham, one cheese, light mayo	~650	1,200–1,600
Large Roast Beef, provolone, dressing	~900	1,500–2,000
Standard Tuna Salad, no cheese	~750	900–1,300
Vegetarian With Cheese, all the veg	~550	600–900

Portion Tweaks That Make A Big Difference

Bread Size

Shorter rolls trim 120–200 calories. Ask for the smaller cut if you want room for a cookie later.

Cheese Choices

One slice adds flavor and structure without a big hit. Doubling the cheese stacks quick calories.

Sauces And Dressings

Oil-rich spreads can add 60–100 calories per tablespoon. Ask for a light drizzle or get it on the side to control spread.

Veggie Load

Extra lettuce, tomatoes, onions, and peppers add crunch and volume for almost no calories. That helps fullness for fewer calories.

Sodium Watch: Where It Hides

Most of the salt is in the meat and sauces. Mustard and veggies add flavor without much sodium. If you’re watching intake, lean meats and mustard help, and you can skip pickled peppers.

Allergens And Preferences

Common allergens on a classic sub shop line include wheat (rolls), dairy (cheese, some dressings), eggs (mayo), soy (some breads/condiments), fish (tuna), and sesame (seeded rolls). Ask staff about ingredients if you’re managing allergies.

Method Notes And Data Sources

Item names were matched to the posted menu, then mapped to standard deli portions for calories and sodium. When a store doesn’t post nutrition panels, this method gives a practical estimate for planning and comparison.

For sodium context during label reading, see the FDA’s daily limit and %DV guidance. For bread estimates, the white sub roll entry is a helpful benchmark.

Ordering Tips For Different Goals

Weight-Friendly Order

Short roll, turkey, mustard, and a mountain of veg. Skip cheese or keep to one slice. This setup hits protein needs while staying trim on calories.

High-Protein Order

Ask for extra turkey or roast beef on a standard roll with mustard and peppers. Keep sauces light. One cheese slice is fine.

Lower-Sodium Order

Pick turkey, roast beef, or chicken salad day over salami. Hold pickled peppers, choose mustard, and request lighter sauce. Bread choice and portion still matter most.

What Stands Out At This Shop

Home-baked rolls and the long-running roast beef program set the vibe. The lineup covers old-school deli favorites plus meatball, French dip, and a vegetarian option. That breadth makes it easy to adjust calories and macros to suit your day.