Potbelly Sandwich Shop is a popular fast-casual restaurant known for its toasted sandwiches, soups, salads, and shakes. Like many fast-food chains, the healthiness of Potbelly’s menu largely depends on how you order. While it may have a reputation for indulgence, the menu offers several healthier options for those mindful of their diet. But is Potbelly truly healthy, or should you steer clear of it if you’re watching what you eat?
This guide will take a deep dive into Potbelly’s menu, helping you make better choices, outlining healthy options, and pointing out the pitfalls. We’ll explore how to use Potbelly’s nutrition calculator, recommend low-calorie sandwiches, and compare its menu to other sandwich shops like Subway.
General Perception of Potbelly’s Healthiness
When people think of Potbelly, many imagine calorie-packed sandwiches loaded with cheese, deli meats, and sauces. While this can be the case, the healthiness of Potbelly’s menu largely depends on what you order and how you customize it.
Many fast-casual sandwich shops, including Subway and Quiznos, offer healthier options, and Potbelly is no exception. Some of their sandwiches can be quite nutritious if customized well. However, there are also choices that can quickly turn a meal into a calorie bomb.
One helpful tool on Potbelly’s website is their nutrition calculator, which lets you customize your meal, showing you exactly how many calories, fats, carbs, and sodium you’re consuming. This tool can be essential for creating a meal that aligns with your health goals.
Why Some Consider Potbelly Unhealthy
There are several reasons some may view Potbelly as unhealthy:
- High-calorie sandwiches: Certain menu items pack more calories than a typical meal, sometimes reaching 800–1,000 calories per sandwich.
- Excessive sodium: Many sandwiches contain high sodium levels, which can be concerning for those with heart or blood pressure issues.
- Indulgent toppings: Extra cheese, mayo, and thick-cut bread all contribute to making certain Potbelly sandwiches less healthy.
While it’s true that indulgence can easily happen at Potbelly, there are ways to make more mindful choices. By selecting leaner meats, using less cheese, and opting for multigrain bread, you can significantly improve the nutritional profile of your meal. If you’re still skeptical, Verywell Fit offers a great breakdown of healthier menu choices at Potbelly.
Nutritional Overview: Key Factors to Consider
When evaluating if Potbelly is healthy, you need to look at several nutritional factors:
- Calories: A typical Potbelly sandwich can range from 350 calories (skinny options) to over 1,000 calories for larger or more indulgent selections.
- Fats: Some sandwiches are high in saturated fats, especially those loaded with meats, cheese, and sauces.
- Sodium: High sodium levels are prevalent in many sandwiches, often exceeding daily recommendations in just one meal.
- Carbohydrates: Bread, chips, and certain toppings can make Potbelly a high-carb option. If you’re on a low-carb diet, customization is essential.
Potbelly offers skinny sandwiches, which reduce the amount of meat and cheese for a lighter option. For instance, their Mediterranean sandwich on multigrain bread is a popular choice for health-conscious customers, offering only 350 calories, 10 grams of fat, and 5 grams of fiber.
You can also customize your sandwich using their nutrition calculator to make smarter choices, avoiding high-calorie sauces or swapping out white bread for a multigrain or whole-wheat option.
Healthiest Sandwich Options at Potbelly
If you’re looking for the healthiest options at Potbelly, here are some recommendations based on calorie counts and nutritional content:
- Mediterranean Sandwich (350 calories): This is one of the lightest options available and comes with vegetables like cucumbers and roasted red peppers, making it a great low-calorie, fiber-rich meal.
- Skinny T-K-Y (350 calories): This turkey-based sandwich is perfect for those looking for a high-protein, low-fat option.
- Chicken Salad Salad (under 400 calories): Served on greens rather than bread, this salad offers a lighter, low-carb alternative.
Other customization tips include:
- Opt for mustard over mayonnaise to cut down on calories and fat.
- Add more veggies to boost the fiber and vitamin content of your meal.
- Choose multigrain or flatbread for more complex carbs and fiber.
For more athlete-specific recommendations, check out Nutrition by Mandy, which highlights Potbelly’s best options for active individuals.
How to Customize a Healthier Meal at Potbelly
When eating at Potbelly, making a few smart choices can drastically change the nutritional value of your meal. Here’s how to build a healthier Potbelly sandwich:
- Bread choice: Choose multigrain or flatbread over traditional white or thick-cut bread to boost fiber and lower refined carbs.
- Toppings: Add more veggies like lettuce, tomatoes, and cucumbers. Skip extra cheese, mayo, and other high-fat sauces.
- Lean meats: Opt for turkey, grilled chicken, or even a vegetarian option like hummus or mushroom, which provide lower calories and fat.
- Sides: Instead of chips, which can add significant calories and sodium, opt for a small salad or cup of soup with a broth base (avoid creamy soups).
Potbelly’s website also offers a great resource with its nutrition calculator, where you can create your own meal and see the exact nutritional breakdown of your choices.
What to Avoid at Potbelly
If you’re trying to eat healthier, there are a few things you should avoid:
- Double Meat Sandwiches: These sandwiches are packed with calories and fats. They can quickly turn a regular sandwich into an indulgent meal, often adding up to 1,000 calories or more.
- Extra Cheese and Mayo: While delicious, adding cheese and mayo increases the fat content and overall calories. Opt for mustard or oil and vinegar instead.
- Thick-Cut Bread: Potbelly’s traditional bread is often thick and caloric. If you’re looking to reduce your carbohydrate intake, consider the skinny sandwich option or order a salad instead of a sandwich.
These indulgent options can make an occasional treat, but for everyday eating, it’s better to stick to the lighter, healthier choices.
Potbelly vs. Subway: Which is Healthier?
When it comes to fast-casual sandwich chains, Subway is often the go-to for people looking for healthier options. How does Potbelly compare?
Subway’s Advantages:
- Lower-Calorie Options: Subway’s emphasis on “Fresh Fit” sandwiches gives them a slight edge in providing low-calorie options.
- More Veggie Choices: Subway offers a wider variety of vegetables, which allows for better customization when building a nutrient-dense meal.
Potbelly’s Advantages:
- Flavor: Potbelly’s toasted sandwiches are widely considered more flavorful, thanks to their thicker bread and variety of ingredients.
- Healthier Bread Options: Potbelly’s multigrain bread can be healthier than some of Subway’s offerings, as it tends to be higher in fiber.
Ultimately, which chain is healthier depends on how you customize your meal. Subway may have more low-calorie and low-fat options, but Potbelly’s customization tools, like the nutrition calculator, make it easy to control what you’re eating.
Frequently Asked Questions About Potbelly’s Healthiness
Here are some of the most commonly asked questions about Potbelly and its health impact:
Is Potbelly Healthier than Subway?
Both sandwich shops can offer healthy meals, but Potbelly’s options are generally richer in flavor and calories. Subway has more low-calorie options, but with smart customization, Potbelly can also be a healthy choice.
What is the Healthiest Thing to Eat at Potbelly?
The healthiest sandwich is the Mediterranean on multigrain bread, offering a balance of veggies, healthy fats, and fiber at around 350 calories.
Is Potbelly Suitable for a Low-Carb Diet?
Yes, by opting for salads or “skinny” sandwiches, you can keep your meal low in carbohydrates. Choose grilled meats and avoid high-carb breads and sides.
Are Potbelly’s Soups Healthy?
Most of Potbelly’s soups are high in sodium, but lighter options like their garden vegetable soup or chicken noodle can be healthier choices.
Does Potbelly Offer Gluten-Free Options?
Unfortunately, Potbelly does not offer gluten-free bread, but you can opt for a salad without croutons for a gluten-free meal.
Conclusion: Is Potbelly Healthy?
So, is Potbelly healthy? The answer is: it depends on how you order. While some of the menu options are indulgent and high in calories, Potbelly offers enough variety to allow for healthy customization. By choosing lighter options, avoiding high-fat toppings, and utilizing the nutrition calculator, you can easily enjoy a meal at Potbelly without wrecking your diet.
Remember, as with any fast-food or fast-casual restaurant, moderation is key. Potbelly can fit into a balanced diet as long as you make mindful choices. So next time you’re craving a sandwich, head to Potbelly, and with a little thought, you can walk away feeling satisfied and healthy.
