Publix Sub Nutrition Facts

Healthiest and Unhealthiest Choices

close up of sandwich
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If you're like many healthy eaters, you avoid the fast food lines at lunch time and head to the grocery store instead. Most stores, like Publix, provide grab-and-go sandwiches that are nutritious and convenient. But what are the healthiest and unhealthiest Publix sub choices? Whether you buy at Publix or another grocery store in your area, the best option is usually to build your own sandwich or choose a basic sub to keep the calorie count in control.

Publix Sub Calories and Nutrition

Healthy consumers who shop at Publix will have several lunch options from which to choose. You'll find Publix subs, Grab-and-Go sandwiches, cold Grab-and-Go Chicken and other choices like flatbread pizza, soups, and salads. Busy eaters usually choose sandwiches because they are quick and easy to eat on the go.

So which are the healthiest Publix subs and sandwiches? To keep your diet on track, your best option is to choose a basic sub with whole wheat bread and vegetables. Limit or completely eliminate the fatty extras like cheese or mayonnaise to keep your calorie and fat grams in check. You can add extras like peppers, cucumbers, banana peppers, lettuce, tomato, or spinach to add flavor and nutrition to your sub without significantly changing the calorie count.

Lower Calorie Publix Subs

  • The Publix Turkey Sub (nutrition label shown) is a smart, low-calorie choice. Nutrition facts are shown for the half-size Boar's Head Turkey Sub on whole wheat bread with no added cheese or mayonnaise. At just 310 calories, this sandwich is a great choice if you want to keep your healthy eating plan on track. 
  • The Publix Ham Sub (half sandwich made with Boar's Head ham on whole wheat bread) provides 310 calories, 5 grams of fat, zero grams trans fat, 27 grams of protein, 38 grams of carbohydrate, 5 grams of fiber, and 1070 milligrams of sodium. If you are trying to limit your salt intake, this option—while lower in calories—might not be the best choice for you.
  • The Publix Roast Beef Sub (half sandwich made with Boar's Head roast beef on whole wheat bread) provides 360 calories, 7.5 grams of fat, zero grams trans fat, 35 grams of protein, 35 grams of carbohydrate, 5 grams of fiber, and 370 milligrams of sodium.
  • The Publix Veggie Sub (half sandwich made with a choice of vegetables and cheese on whole wheat bread) provides 300 calories, 9 to 10 grams of fat, zero grams trans fat, 17 grams of protein, 35 grams of carbohydrate, 5 grams of fiber, and 265 to 520 milligrams of sodium depending on your cheese choice. If you want to cut calories from this sandwich, eliminate the cheese to save about 80 calories and 6 to 7 grams of fat.
  • For diners who prefer a traditional sub-style sandwich with a variety of meats, the Publix American Sub (half sandwich made with Boar's Head ham, roast beef, beef bologna and cheese on whole wheat bread) provides 450 calories, 19 grams of fat, zero grams trans fat, 32 grams of protein, 36 grams of carbohydrate, 5 grams of fiber, and 880 to 1090 milligrams of sodium depending on your cheese choice. If you want to cut calories from this sandwich, eliminate the cheese to save about 80 calories and 6 to 7 grams of fat.

The Publix Ham and Turkey Sub (310 calories without cheese) and the Publix Cuban Sub (320 calories) are also reasonable choices for people who are watching their calorie and fat intake.

Another sandwich choice you'll find at this market is the Publix Grab-and-Go Sandwich. You can choose from sandwiches made with bread, wraps, or croissants in varieties like Classic Italian, Sausalito, or Chicken Cransational. Many of these sandwiches are larger than the half-size subs and most already include extras (like cheese) that increase the fat and calorie count.

The healthiest Publix Grab and Go Sandwiches will be the more basic varieties. For example, the Publix Deli Turkey Grab & Go Sandwich (255 grams) provides 510 calories, 17 grams of fat, 49 grams of carbohydrate, and 40 grams of protein. But this sandwich also increases your sodium intake by 1580 milligrams. The Boar's Head Everroast Chicken Cransational Grab and Go Croissant is another lower calorie choice with 510 calories, 35 grams of fat, 36 grams of carbohydrate, and 16 grams of protein. You'll also consume 720 milligrams of sodium with this sandwich.

The Least Healthy Options

As you might imagine, the least healthy Publix sub choices are those that include more fatty meats, cheeses, and condiments. Larger sandwiches are also higher in fat and calories.

  • Publix Chicken Cordon Bleu Hot Sub (whole size) sounds healthy because it is made with chicken. But the sandwich also includes bacon and cheese. It provides up to 1260 calories depending on your bread and cheese choices.
  • Publix Boar's Head Philly Cheese Sub (whole size) provides up to 1915 calories depending on your bread and cheese choices.
  • Publix Chicken Tender Sub (whole size) provides up to 2005 calories depending on your bread and cheese choices

One of the least healthy Grab-and-Go sandwiches is the Publix Turkey Italian Grab & Go Wrap that provides 680 calories per wrap. And the Classic Italian Boar's Head Grab and Go Sandwich provides 770 calories.

Healthy Shopping at Publix

If you do your regular grocery shopping at Publix and you're trying to eat a healthier diet, there are different programs that might help you reach your goals. 

Publix GreenWise products are those items that meet certain health requirements. According to the company, the food products: 

  • must be USDA Organic
  • must be made with at least 70 percent organic ingredients
  • contain no artificial preservatives, flavors, or colors; may contain colors from natural sources
  • raised with no antibiotics or added hormones 

Keep in mind, however, that if you have a specific health goal (such as weight loss, cutting back on sugar, or reducing your salt intake), a Greenwise product is not necessarily a better choice for you than a product that does not have that label. For example, a Greenwise product might be organic and preservative-free but it may also provide more sugar, salt, or calories than a different product without the label.

Publix shoppers can also take advantage of Better Choice shelf tags to help them quickly identify foods that are better choices within certain categories. For example, if you are shopping for ​the healthiest cereal, you can look for the Better Choice shelf tag to quickly identify the option that provides more healthy nutrients (like fiber) and fewer unhealthy ingredients, like added sugar.

And finally remember that whether you choose a healthy Publix sub choice or indulge in a less healthy sandwich choice, you'll reach your goals faster if you include the meal in a complete, long-term program of smart food choices and daily activity.

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Article Sources
  • Publix. Subs and More. 2018