Are you a fan of Publix subs? Those delicious, freshly made sandwiches from the popular grocery store chain have captured the hearts (and stomachs) of many. But have you ever wondered how many calories are in a whole Publix sub? In this article, we’ll dive into the world of Publix subs, exploring the calorie count, nutritional values, and what makes these subs so irresistible.
What Makes Publix Subs So Special?
Before we dive into the calorie count, let’s talk about what makes Publix subs stand out from the crowd. There are several reasons why these subs have become a staple in many households:
Freshly Baked Bread
Publix subs are made with freshly baked bread, which sets them apart from many other sandwich shops. The aroma of freshly baked bread is unmistakable, and it’s a key component of the Publix sub experience. The bread is soft, yet crispy, providing the perfect texture to hold all the delicious fillings.
High-Quality Ingredients
Publix subs use high-quality ingredients, including meats, cheeses, vegetables, and spreads. From turkey breast to ham, roast beef, and chicken, the protein options are plentiful. Add to that a variety of cheeses, such as cheddar, Swiss, and provolone, and you’ve got a winning combination.
Customizable Options
One of the best things about Publix subs is the level of customization. Whether you’re a meat-lover, a veggie enthusiast, or somewhere in between, you can create the perfect sub to suit your tastes. With a range of toppings, sauces, and cheeses, the possibilities are endless.
The Calorie Count: A Breakdown by Sub Type
Now that we’ve talked about what makes Publix subs special, let’s get to the main event: the calorie count. We’ll explore the calorie count for some of the most popular Publix sub options.
Italian Sub
The Italian sub is a classic Publix favorite, featuring salami, ham, pepperoni, and provolone cheese. A whole Italian sub from Publix contains approximately 1140 calories.
| Ingredient | Calories |
| — | — |
| Salami | 320 |
| Ham | 240 |
| Pepperoni | 200 |
| Provolone cheese | 160 |
| Bread | 220 |
| Total | 1140 |
Turkey Breast Sub
The turkey breast sub is a popular choice for those looking for a leaner option. With sliced turkey breast, lettuce, tomato, and mayonnaise on whole wheat bread, this sub comes in at around 940 calories.
| Ingredient | Calories |
| — | — |
| Turkey breast | 240 |
| Lettuce | 10 |
| Tomato | 25 |
| Mayonnaise | 90 |
| Whole wheat bread | 200 |
| Total | 940 |
Chicken Tender Sub
The chicken tender sub is a fan favorite, featuring crispy chicken tenders, lettuce, tomato, and mayo on a soft sub roll. A whole chicken tender sub contains approximately 1040 calories.
| Ingredient | Calories |
| — | — |
| Chicken tenders | 360 |
| Lettuce | 10 |
| Tomato | 25 |
| Mayonnaise | 90 |
| Sub roll | 180 |
| Total | 1040 |
Veggie Delight Sub
The veggie delight sub is a great option for plant-based enthusiasts, featuring a mix of vegetables, hummus, and Swiss cheese on whole wheat bread. This sub comes in at around 740 calories.
| Ingredient | Calories |
| — | — |
| Vegetables (avocado, cucumber, bell peppers, etc.) | 100 |
| Hummus | 100 |
| Swiss cheese | 120 |
| Whole wheat bread | 200 |
| Total | 740 |
Nutritional Values: What Else Is in Your Publix Sub?
While calorie count is an important consideration, it’s not the only nutritional value worth exploring. Here are some additional nutrients to consider:
Fat Content
The fat content of a Publix sub can vary depending on the ingredients used. However, on average, a whole Publix sub contains around 40-50 grams of fat.
Sodium Content
Publix subs can be high in sodium, thanks to the meats, cheeses, and bread. A whole sub can contain up to 1500mg of sodium.
Fiber Content
Whole wheat bread and vegetables contribute to the fiber content of a Publix sub. On average, a whole sub contains around 8-10 grams of fiber.
Protein Content
The protein content of a Publix sub varies depending on the protein source. However, on average, a whole sub contains around 40-50 grams of protein.
Tips for Making Your Publix Sub Healthier
While Publix subs can be a treat, there are ways to make them healthier without sacrificing flavor. Here are some tips:
Choose Whole Wheat Bread
Opting for whole wheat bread over white bread can increase the fiber content of your sub and reduce the calorie count.
Load Up on Veggies
Add more vegetables to your sub to increase the nutrient density and fiber content. Consider adding avocado, cucumber, bell peppers, and spinach.
Select Lean Protein Sources
Choose lean protein sources like turkey breast or chicken breast to reduce the fat and calorie count of your sub.
Go Easy on the Cheeses and Sauces
While cheese and sauces can be delicious, they can add a lot of calories and fat to your sub. Opt for lower-fat options or use them in moderation.
Conclusion: Enjoy Your Publix Sub in Moderation
Publix subs are a delicious and convenient option for a quick lunch or dinner. While the calorie count can be high, there are ways to make your sub healthier without sacrificing flavor. By choosing whole wheat bread, loading up on veggies, selecting lean protein sources, and going easy on the cheeses and sauces, you can enjoy your Publix sub in moderation.
Remember, a Publix sub is meant to be a treat, not a daily staple. By being mindful of the calorie count and nutritional values, you can indulge in this tasty sandwich while still maintaining a healthy lifestyle. So go ahead, grab a whole Publix sub, and savor every bite!
What makes Publix subs so popular?
Publix subs have become a staple in many Southern households due to their convenience, affordability, and most importantly, their taste. With a wide range of options to cater to different tastes and dietary needs, Publix subs have gained a loyal following. The quality of their ingredients, combined with the expertise of their deli staff, makes for a delicious and satisfying meal.
Whether you’re grabbing a quick lunch on the go or planning a picnic with family and friends, Publix subs are an excellent choice. Their generous portion sizes and competitive pricing make them an attractive option for those looking for a filling meal without breaking the bank. Additionally, Publix’s commitment to customer satisfaction ensures that every sub is made to order, guaranteeing a fresh and flavorful experience with every bite.
How many calories are in a typical Publix sub?
The calorie count of a typical Publix sub varies greatly depending on the type and size of the sub, as well as the specific ingredients used. On average, a Publix sub can range from around 500 to over 1,000 calories. For example, a Chicken Tender Sub can have as few as 540 calories, while a Italian Sub can have upwards of 1,140 calories.
It’s essential to consider the nutritional content of your Publix sub, especially if you’re watching your calorie intake or following a specific diet. Be mindful of the meats, cheeses, and sauces you choose, as these can greatly impact the calorie count. However, with a little planning and awareness, you can enjoy a Publix sub while still meeting your nutritional goals.
Are Publix subs a healthy option?
While Publix subs can be a tasty and convenient meal option, they are not necessarily a healthy choice. Many Publix subs are high in calories, fat, sodium, and preservatives. The meats, cheeses, and sauces used can be high in saturated fat, sodium, and added sugars. Additionally, the bread and condiments can contribute to a high calorie count.
That being said, Publix does offer some healthier options, such as whole wheat bread and leaner meats like turkey or ham. By making conscious choices and customizing your sub, you can create a healthier option. Opt for plenty of veggies, choose lower-calorie meats and cheeses, and limit your condiments to reduce the calorie count and increase the nutritional value of your Publix sub.
Can I customize my Publix sub to make it healthier?
Yes, one of the best things about Publix subs is the ability to customize them to your liking. By making a few simple changes, you can significantly reduce the calorie count and increase the nutritional value of your sub. For example, you can opt for whole wheat bread instead of white bread, choose leaner meats like turkey or ham, and load up on veggies like lettuce, tomato, and bell peppers.
Additionally, you can ask for less or no mayonnaise, mustard, or cheese to reduce the calorie count. You can also ask for your sub to be made with lighter condiments like mustard or hummus instead of mayonnaise. By taking control of your sub’s ingredients, you can create a healthier and more balanced meal that meets your dietary needs.
How do I order a Publix sub online?
Ordering a Publix sub online is a convenient and easy process. Simply visit the Publix website or mobile app, navigate to the deli section, and select the “Order Online” option. From there, you can choose from a variety of subs, customize your ingredients, and select a pickup time that suits your schedule.
Once you’ve placed your order, you’ll receive a confirmation email with your pickup details. Simply head to the Publix store during your designated pickup time, and your sub will be ready and waiting for you. This is a great option for those short on time or who want to avoid lines in the store.
Can I get a Publix sub delivered?
While Publix does not offer direct delivery of their subs, there are a few ways to get your Publix sub delivered. In some areas, Publix has partnered with third-party delivery services like Instacart or Shipt, which allow you to order Publix subs online and have them delivered to your doorstep.
Additionally, some Publix locations offer curbside pickup, which allows you to order online and pick up your sub without leaving your car. This is a convenient option for those short on time or who have mobility issues. However, it’s essential to check with your local Publix store to see what delivery or pickup options are available in your area.
Are Publix subs worth the hype?
In short, yes! Publix subs have gained a cult following for a reason. With their generous portion sizes, high-quality ingredients, and commitment to customer satisfaction, Publix subs are a cut above the rest. Whether you’re a longtime fan or a newcomer, there’s a reason why Publix subs are a staple in many Southern households.
From their classic chicken tender subs to their Italian and turkey options, Publix offers a wide range of flavors and options to cater to different tastes and dietary needs. And with their ability to customize your sub, you can create a meal that’s tailored to your specific needs and preferences. So, if you haven’t tried a Publix sub yet, what are you waiting for?