Navigating a fast-casual menu doesn't have to mean sacrificing your health goals. At Potbelly Sandwich Shop, which is known for its toasted sandwiches and generous portions, a few simple choices can make a significant nutritional difference. By prioritizing certain items and customizing your order, you can enjoy a satisfying meal that aligns with a balanced diet.
The Healthiest Menu Options at Potbelly
While the menu is packed with indulgent options, several stand out for their nutritional value. Your best bet is to focus on items with fresh vegetables, lean proteins, and minimal high-calorie dressings or ingredients.
Garden Vegetable Soup (Side)
According to nutritional experts, a side of the Garden Vegetable Soup is arguably the single most nutritious option on the entire menu.
- A side serving contains as few as 60 calories and is entirely fat-free.
- It is packed with a variety of vegetables, including zucchini, corn, mushrooms, potatoes, celery, and carrots.
- Caution: While healthy, it does contain a moderate amount of sodium. Consider this if you're watching your salt intake.
Half Mediterranean Sandwich
When it comes to sandwiches, the vegetarian Mediterranean is one of the top picks. For a lighter, more nutritious meal, consider a half portion.
- The half sandwich is packed with nutritious fillings such as hummus, cucumbers, and roasted red peppers.
- It is a great source of fiber and has a moderate calorie count.
- Customization: Opt for the "Flat" bread or forgo the chicken to further reduce calories and sodium while boosting the plant-based goodness.
Powerhouse Salad
For a meal that is both hearty and healthy, the Powerhouse Salad is an excellent choice. It features a bed of greens topped with nutrient-rich ingredients.
- Includes grilled chicken breast, fresh-sliced avocado, hummus, hard-boiled egg, and assorted veggies.
- Provides a strong balance of protein, fiber, and healthy fats.
- Sodium Alert: Be mindful of the dressing and toppings, as the sodium count can get quite high. Opt for the non-fat vinaigrette and consider asking for it on the side to control your intake.
Customize Your Meal: Building a Healthier Potbelly Order
Potbelly's customization options are a powerful tool for building a healthier meal. Here are key strategies to employ:
- Choose the Right Size and Bread: Instead of the Original or BIGS, opt for a SKINNY or Flat sandwich. SKINNY sandwiches, which have less bread, meat, and cheese, are all under 400 calories. A Flat is a thinner bread option with fewer calories than the Original.
- Select Lean Protein: Stick with lean meats like turkey breast or grilled chicken. Avoid higher-fat alternatives like meatballs or fatty bacon.
- Rethink Condiments: Mayo and creamy sauces can add a significant number of calories. A single serving of mayo can add around 100 calories. Instead, choose low-calorie mustard for added flavor without the fat, or use Potbelly's signature hot peppers.
- Load up on Veggies: Add fresh veggies like lettuce, tomatoes, cucumbers, and mushrooms to boost fiber and nutrients. This is a calorie-free way to make your meal more filling.
- Avoid High-Calorie Toppings: While cheese is a classic topping, it also adds calories and saturated fat. Consider skipping it or requesting a reduced amount.
Comparison: Making an Informed Choice
To illustrate the impact of your choices, consider this comparison between two popular Potbelly menu items.
| Item | Estimated Calories | Total Fat | Saturated Fat | Sodium | Dietary Fiber | Notes |
|---|---|---|---|---|---|---|
| Skinny Turkey Sandwich | ~300-400 | Low | Low | Moderate | Low | Opt for mustard and skip cheese for lowest calorie count. |
| Original Mama's Meatball | ~910 | 47g | 20g | 1,990mg | 73g (carbs) | Very high in calories, fat, and sodium. |
Other Healthy Tips and Considerations
- Pick Your Pair: The "Pick Your Pair" option is a smart way to manage portion sizes. Combine a skinny sandwich with a cup of vegetable soup for a balanced, controlled meal.
- Avoid the Shakes: Potbelly's decadent milkshakes are high in sugar and calories. Some can contain as many calories as an entire entree. A glass of water is always the healthiest beverage choice.
- Choose Sides Wisely: Pass on the chips and high-sodium pickles, and instead, opt for the Garden Vegetable Soup as a side for a nutritious boost.
Conclusion: Your Roadmap to a Healthier Potbelly Meal
Eating healthy at a sandwich shop like Potbelly is completely achievable with the right strategy. By prioritizing options like the Garden Vegetable Soup and the half Mediterranean sandwich, and by employing smart customization tricks for any order, you can control your calorie, fat, and sodium intake. The key is to be mindful of your choices, especially with high-calorie additions like cheese, mayo, and sugary beverages. To further investigate the specifics of your order, Potbelly provides a nutritional calculator on its website, which you can access here: Potbelly Nutrition Calculator.
