How Many Calories in a Publix Whole Wheat Sub Bread?

December 6, 2025 •

4 min read

According to official Publix nutrition information, a single 100% whole wheat deli sub roll contains 440 calories. This makes understanding how many calories are in a Publix whole wheat sub bread essential for anyone monitoring their intake or making a health-conscious choice at the deli counter.

Quick Summary

A Publix whole wheat sub roll contains 440 calories, placing it as a mid-range option compared to other available bread choices. The total nutritional profile includes significant dietary fiber, protein, and carbohydrates, which are important factors for health-conscious diners. Calorie totals vary dramatically depending on chosen fillings, sauces, and condiments.

Key Points

Calorie Count: A standard Publix 100% whole wheat sub roll contains 440 calories.
Bread Comparison: The whole wheat option is a mid-range choice, with the white roll having 470 calories and the Italian Five-Grain having 540 calories.
Nutrient-Dense Choice: Whole wheat bread offers higher dietary fiber, aiding in digestion and satiety, compared to refined white bread.
Sub Customization: The final calorie count of your sub depends heavily on the fillings, cheese, and condiments you choose.
Healthier Topping Choices: Opt for lean meats like turkey, pile on fresh vegetables, and use low-calorie condiments to keep your sub healthier.
Outbound Resource: For additional nutritional information and wellness tips, the official Publix Nutrition Center is a great resource.

Publix Whole Wheat Sub Bread: A Closer Look at the Calories

While a 440-calorie count for a single sub roll might seem high, it's important to put it into the context of your overall diet. This value is just the beginning; the final calorie total of your sub will depend heavily on the fillings you choose. From deli meats and cheeses to vegetables and condiments, every ingredient adds to the final nutritional picture. The whole wheat roll, however, offers a robust base with added fiber compared to its white bread counterparts, making it a more nutritious choice for your meal. Understanding the bread's baseline calories is the first step toward building a sub that fits your dietary goals.

Comparing Publix Sub Breads: Whole Wheat vs. Other Options

When you build a Publix sub, you have several bread choices, each with a different calorie count. The whole wheat option is a popular choice for those seeking more dietary fiber. However, it's interesting to see how it stacks up against other types of sub rolls available at the Publix deli.


Sub Bread Comparison Table	Bread Type	Calories (per whole roll)	Key Nutritional Insight
100% Whole Wheat Sub Roll	440 calories	Offers a higher fiber content, promoting better digestion and prolonged fullness.
Italian Five-Grain Sub Roll	540 calories	The highest calorie bread option, with additional grains that contribute to a rich texture and taste.
Soft Sub Roll	510 calories	A softer alternative that is also higher in calories than the whole wheat roll.
White Sub Roll	470 calories	A classic, but typically lower in fiber and other nutrients compared to whole wheat.

From this table, it's clear that the whole wheat sub roll is not the lowest-calorie option (wraps are often lower), but it provides a good balance of calories and nutritional benefits, specifically dietary fiber.

Making Healthier Choices for Your Publix Sub

Building a healthier sub isn't just about the bread. By being mindful of your fillings, you can significantly lower the overall calorie count and boost the nutritional value. Here are some tips for a more health-conscious sub:

Load up on veggies: Adding extra lettuce, tomatoes, onions, green peppers, and spinach will increase your fiber and nutrient intake without adding many calories.
Choose lean proteins: Opt for lean meats like roasted turkey or chicken breast. Avoid high-fat options like fried chicken tenders or some fatty Italian meats.
Mind your cheese: Cheese can add a significant amount of fat and calories. Consider skipping it, or asking for just a light sprinkle. For example, provolone adds 150 calories per 1.5 oz serving.
Choose condiments wisely: High-calorie condiments like mayonnaise can add hundreds of calories. A simple drizzle of oil and vinegar or a light mustard can be a flavorful, lower-calorie alternative.

Building a Healthier Whole Wheat Sub: A Step-by-Step Guide

Here's how you can construct a nutritious and satisfying sub:

Start with the base: Choose the 100% whole wheat sub roll for its fiber benefits.
Add lean protein: Select lean, oven-roasted turkey breast or chicken. These offer substantial protein for satiety.
Enhance with vegetables: Request extra servings of vegetables like spinach, lettuce, cucumbers, and banana peppers. These add crunch, flavor, and nutrients with minimal calories.
Use a flavorful, low-calorie dressing: Instead of mayo, ask for oil and vinegar. This adds a delicious tang without excessive calories.
Hold the cheese (or go light): Skipping the cheese altogether is the best option for calorie control. If you can't resist, ask for half the portion or opt for a lighter cheese if available.

The Importance of Whole Grains

Choosing the whole wheat sub bread at Publix means you're getting a significant dose of whole grains. Whole grains include the entire kernel—the bran, germ, and endosperm. This means more dietary fiber, B vitamins, and minerals compared to refined white bread. The dietary fiber in whole wheat bread is particularly beneficial as it aids in digestion, helps you feel full longer, and can help regulate blood sugar levels. Making this choice is a small but impactful step toward a healthier meal.

Conclusion

While a single Publix whole wheat sub bread contains 440 calories, this number is just one piece of the puzzle. The complete nutritional impact of your sandwich depends on all of your ingredient choices. By opting for the whole wheat roll, you are choosing a bread that offers more fiber and nutrients than its white bread counterparts. Combining this with lean protein, an abundance of vegetables, and a low-calorie dressing will result in a delicious and satisfying meal that is well-balanced for those watching their calorie intake. For more tips on making healthy choices at the Publix deli, visit the Publix Nutrition Center.

Whole Wheat Sub Calorie Breakdown

Roll: 440 calories
Lean Meat (e.g., Turkey): Varies, but is a lower-calorie protein source.
Veggies: Adds minimal calories, but high nutritional value.
Condiments: Varies. Mayo adds significant calories, while oil and vinegar are lower.

Keep in mind that calorie counts can change with ingredient variations, so always double-check the latest nutrition information on the official Publix website or in-store.

Frequently Asked Questions

A single, whole Publix 100% whole wheat sub roll contains 440 calories, according to the official Publix nutrition data.

The whole wheat sub bread is often a healthier choice compared to the white and Italian five-grain options because it contains more dietary fiber, vitamins, and minerals. However, the overall healthiness of your sub depends on all your ingredient choices.

To lower the calories, start with the whole wheat bread or a wrap, choose lean proteins like turkey or chicken, load up on vegetables, and use low-calorie condiments like mustard or oil and vinegar instead of mayo.

The Publix 100% whole wheat sub roll has 440 calories, while the standard white sub roll contains 470 calories. The whole wheat roll also offers more fiber.

Yes, cheese can add significant calories and fat to your sub. For example, a 1.5 oz serving of provolone adds 150 calories. To reduce calories, you can skip the cheese or ask for a smaller portion.

Official nutritional information for fresh Publix deli and bakery items is available online through the Publix website's product catalog and nutrition center.

The Italian Five-Grain sub roll has a higher calorie count at 540 calories per whole roll, compared to the whole wheat roll's 440 calories. The whole wheat option is lower in calories and higher in fiber.