Larry’s Giant Subs constructs sandwiches with meats piled high between fresh bread, where portion control becomes a matter of personal discipline. Knowing the exact Larry’s Giant Subs Nutrition and Calories for your favorite order helps you make smarter choices without giving up flavor.
Most locations offer a standard menu, but the nutritional values can shift based on bread type, condiments, and extra cheese. This guide breaks down the numbers for popular subs, salads, and sides so you can plan your meal with confidence.
Larry’s Giant Subs Nutrition And Calories
Larry’s Giant Subs is known for generous portions and fresh ingredients. But those big sandwiches can pack a caloric punch if you are not careful. Below, we look at the typical breakdown for their most ordered items.
Classic Cold Subs And Their Counts
Cold subs are a lunchtime favorite. Here is what you can expect for a standard 6-inch sub on white bread with no added oil or mayo.
- Ham & Turkey Sub: 410 calories, 12g fat, 980mg sodium
- Roast Beef Sub: 450 calories, 15g fat, 1050mg sodium
- Italian Sub: 520 calories, 24g fat, 1450mg sodium
- Turkey Breast Sub: 380 calories, 9g fat, 890mg sodium
Remember that a 12-inch sub doubles these numbers. If you add cheese, expect an extra 80-110 calories per slice.
Hot Subs And Steak Options
Hot subs often come with melted cheese and grilled toppings. These tend to be higher in calories due to cooking oils.
- Philly Cheesesteak (6-inch): 610 calories, 28g fat
- Chicken Philly: 540 calories, 22g fat
- Meatball Sub: 580 calories, 26g fat
- Reuben (corned beef): 560 calories, 30g fat
The bread choice matters. A hoagie roll adds about 40 more calories than regular white bread.
Salads And Wraps
If you want a lighter option, Larry’s offers salads and lettuce wraps. These can be a smart swap.
- Garden Salad (no meat): 120 calories
- Turkey Salad: 290 calories
- Chef Salad: 380 calories
- Lettuce Wrap with Turkey: 210 calories
Dressings add 100-200 calories per serving. Ask for it on the side to control the amount.
Sides, Chips, And Drinks
Your side choices can make or break your calorie budget.
- Baked Lays: 130 calories
- Regular Potato Chips: 160 calories
- Pickle Spear: 5 calories
- Cookie (chocolate chip): 220 calories
- Regular Soda (20 oz): 250 calories
Water or unsweetened tea saves you hundreds of calories compared to sugary drinks.
How To Lighten Your Order
You do not have to skip Larry’s to eat well. Small tweaks make a big difference.
- Choose 6-inch over 12-inch. This instantly halves your calories.
- Ask for “light” mayo or no mayo. Mayo adds 90 calories per tablespoon.
- Load up on veggies. Lettuce, tomatoes, onions, and peppers add fiber with almost no calories.
- Pick mustard or vinegar instead of oil. Mustard has about 5 calories per teaspoon.
- Go for wheat bread. It has similar calories but more fiber to keep you full.
- Skip the cheese on hot subs. You save 80-110 calories.
- Order a bowl instead of a sub. You can get the same meats over lettuce.
These changes can reduce your meal by 300-500 calories without feeling deprived.
High Protein And Low Carb Choices
For those tracking macros, Larry’s can still work.
- Turkey Breast on a lettuce wrap: 210 calories, 28g protein
- Roast Beef salad with egg: 340 calories, 32g protein
- Ham and Swiss without bread: 250 calories, 24g protein
Ask for double meat on a salad if you need more protein. It adds about 100 calories but boosts satiety.
Understanding Sodium And Fat
Calories are not the only concern. Larry’s subs are often high in sodium.
Processed meats like ham, turkey, and roast beef contain added salt. A single 6-inch sub can have over 1,000mg of sodium. The recommended daily limit is 2,300mg.
If you watch your blood pressure, consider these tips:
- Choose fresh turkey breast over deli-style processed turkey.
- Skip the salt packet on your chips.
- Drink extra water after your meal.
- Balance with lower-sodium meals for the rest of the day.
Fat content also varies. Cold cuts are leaner than hot options like cheesesteak. Saturated fat adds up quickly with cheese and mayo.
What About Gluten And Allergens
Larry’s offers gluten-free bread at some locations, but cross-contamination is possible. If you have celiac disease, ask about their prep procedures.
Dairy is present in cheese and some dressings. The Italian sub contains multiple meats that may have fillers. Always check with staff if you have allergies.
Frequently Asked Questions
What is the healthiest sub at Larry’s Giant Subs?
The 6-inch turkey breast on wheat with mustard and veggies is your best bet. It comes in around 380 calories with 28g of protein.
How many calories are in a Larry’s Giant 12-inch sub?
A 12-inch sub typically ranges from 760 to 1,200 calories, depending on the meat and toppings. The Italian sub is on the higher end.
Does Larry’s have low-carb options?
Yes. You can order any sub as a lettuce wrap or ask for a salad bowl with your choice of meat. This cuts carbs to under 10 grams.
Are Larry’s Giant Subs nutrition facts available online?
Some locations post PDFs of their nutritional info. You can also ask for a printed brochure at the counter. Values may vary by franchise.
What is the lowest calorie sandwich at Larry’s?
The plain turkey breast on white bread without cheese or sauce is the lowest, at roughly 380 calories for a 6-inch size.
Knowing Larry’s Giant Subs Nutrition and Calories before you walk in makes ordering easier. You can enjoy a big, tasty sandwich and still stay on track with your goals. Just watch the portions, skip the extra sauces, and load up on veggies.
One last note: nutritional values are estimates. Recipes can change, and different locations may prep things differently. Always ask for the most current info if you have strict dietary needs.
Your best strategy is to plan ahead. Check the menu, decide your order, and stick to it. That way, you walk out satisfied, not stuffed with regret.