Sub Sandwich vs Gyro: Nutrition Comparison
Which is healthier? Compare calories, protein, carbs, and more
Complete side-by-side nutrition comparison per 100g serving | Updated 2026
Which is Healthier?
Gyro is generally healthier
Gyro comes out ahead in this comparison, winning in 4 out of 5 key nutritional categories. It has fewer calories (250 vs 260), more protein (20g vs 12g), less sugar (2g vs 5.7g), less sodium (600mg vs 670mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Gyro
250 kcal
More Protein
Gyro
20g
More Fiber
Sub Sandwich
2.4g
Less Sugar
Gyro
2g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | Sub Sandwich | Gyro | Difference |
|---|---|---|---|
| Calories | 260kcal | 250kcal✓ | +10.0kcal |
| Protein | 12g | 20g✓ | -8.0g |
| Carbohydrates | 38g | 24g✓ | +14.0g |
| Fat | 5.8g✓ | 10g | -4.2g |
| Fiber | 2.4g✓ | 0g | +2.4g |
| Sugar | 5.7g | 2g✓ | +3.7g |
| Sodium | 670mg | 600mg✓ | +70.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Sub Sandwich
Gyro
Diet Compatibility
Sub Sandwich
Gyro
When to Choose Sub Sandwich
- ✓More fiber (2.4g vs 0g)
Common Uses
When to Choose Gyro
- ✓Lower in calories (250 vs 260)
- ✓Higher in protein (20g vs 12g)
- ✓Lower in carbs (24g vs 38g)
- ✓Less sugar (2g vs 5.7g)
- ✓Lower sodium (600mg vs 670mg)
Common Uses
Sub Sandwich vs Gyro: Nutritional Analysis
Sub Sandwich is more calorie-dense at 260 calories per 100g compared to 250 for Gyro, a difference of 10 calories. On the protein front, Gyro delivers more with 20g per 100g versus 12g, which matters for muscle maintenance, satiety, and overall metabolic health. These differences become meaningful when you consider how each food fits into your daily dietary pattern rather than looking at any single nutrient in isolation.
Macronutrient Breakdown
The macronutrient profiles of Sub Sandwich and Gyro tell different nutritional stories. Sub Sandwich provides 38g of carbohydrates, 5.8g of fat, and 2.4g of fiber per 100g, while Gyro contains 24g carbs, 10g fat, and 0g fiber. The higher fiber content in Sub Sandwich supports digestive health, helps regulate blood sugar after meals, and contributes to longer-lasting satiety. Sugar content also differs: Sub Sandwich contains 5.7g while Gyro has 2g per 100g. Lower sugar options are generally preferable for blood sugar management and dental health.
Key Takeaways
- For weight management: Gyro is the lower-calorie choice at 250 cal/100g, making it more suitable for calorie-controlled diets.
- For muscle building: Gyro provides more protein (20g/100g), supporting muscle repair and growth.
- For sustained energy: Sub Sandwich offers more fiber (2.4g/100g), which slows digestion and provides steadier energy release.
- Overall: Neither food is universally "better" than the other. The right choice depends on your specific nutritional goals, meal context, and dietary preferences. Both can play a role in a balanced diet.
Frequently Asked Questions
Which has more calories, Sub Sandwich or Gyro?
Sub Sandwich has more calories with 260 kcal per 100g, compared to Gyro with 250 kcal. That's a difference of 10 calories per 100g serving.
Is Sub Sandwich healthier than Gyro?
Based on our nutritional analysis, Gyro is generally the healthier choice, winning in 4 out of 5 key nutritional categories. Gyro has 250 calories, 20g protein, and 0g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Sub Sandwich and Gyro?
Gyro has more protein with 20g per 100g, compared to Sub Sandwich with 12g. Gyro provides 8.0g more protein per 100g serving.
Which is better for weight loss, Sub Sandwich or Gyro?
For weight loss, Gyro is the better choice with only 250 calories per 100g compared to 260 calories in Sub Sandwich. Sub Sandwich also offers 2.4g of fiber per 100g, which helps you feel fuller longer.
Does Sub Sandwich or Gyro have fewer carbs?
Gyro has fewer carbs with 24g per 100g, compared to Sub Sandwich with 38g. If you're following a low-carb diet, Gyro is the better option with 14.0g fewer carbohydrates.
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About Our Data
All nutrition data in this comparison is sourced from the USDA FoodData Central, the official food composition database maintained by the U.S. Department of Agriculture. Values are based on 100g servings for accurate comparison.
Health Disclaimer: This comparison is for informational purposes only and is not intended as medical or dietary advice. Nutritional needs vary by individual. The best food choice depends on your personal health goals, dietary requirements, and preferences. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.