What's the Healthiest Sandwich at Potbelly? Your Guide to Smart Choices

November 22, 2025 •

3 min read

According to nutrition experts, a simple change like skipping mayo can cut hundreds of calories from a sandwich, making smart customizations key to healthy fast food. When considering what's the healthiest sandwich at Potbelly, it's less about one single item and more about making strategic choices on the menu.

Quick Summary

An in-depth analysis of Potbelly's menu reveals the best low-calorie, nutrient-dense sandwich options. This guide outlines which items are naturally healthy and provides customization tips, comparing sandwiches based on calories, fat, and protein.

Key Points

Skinny Mediterranean is often healthiest: With hummus and fresh vegetables on thin bread, the Skinny Mediterranean is a top low-calorie, nutrient-dense choice.
Customization is key: The best way to create a healthy sandwich is to customize it by choosing leaner options and controlling toppings.
Size matters: Opt for the 'Skinny' or 'Flats' bread to reduce calories and carbohydrates from the start.
Watch the add-ons: Mayo, cheese, and creamy sauces add significant fat and calories; ask for them to be omitted or used sparingly.
Embrace the veggies: Loading your sandwich with fresh vegetables boosts fiber and nutrients without adding many calories.
Lean protein is a winner: Prioritize lean proteins like turkey breast or grilled chicken for a satisfying and lower-fat meal.
Online tools can help: Use Potbelly's official nutrition calculator to precisely build and track your healthiest meal.

Your Search for the Healthiest Potbelly Sandwich

For many looking to make a healthier choice, navigating a fast-food menu can be tricky. Fortunately, Potbelly offers several options that can be adapted for a balanced meal. The clear front-runner for the healthiest sandwich at Potbelly, especially for those watching calories, is the Skinny Mediterranean Sandwich. This choice stands out for its nutrient-dense ingredients and lower calorie count when compared to the average menu item. Built on thinner bread, it features zesty hummus, crisp cucumbers, artichoke hearts, and roasted red peppers, offering a good dose of fiber and flavor without excessive fat or calories.

Customization is Key: Building a Healthier Potbelly Sandwich

While the Skinny Mediterranean is a solid starting point, the real power lies in customizing any order. Making small, strategic modifications can drastically reduce the calorie and sodium content of almost any sandwich. Potbelly’s online nutrition calculator is an invaluable tool for this, allowing you to see the impact of each ingredient choice in real-time.

Essential Customization Tips

Choose the Right Size and Bread: Opting for a 'Skinny' or a 'Flat' over an 'Original' can reduce calories and carbs significantly. 'Skinny' sandwiches have less bread and meat, while 'Flats' offer a thinner bread profile. Always choose multigrain bread for higher fiber content when available.
Limit High-Calorie Add-ons: The most significant calorie culprits are often hidden in dressings, sauces, and extra cheese. Requesting no cheese, holding the mayo, or asking for lighter portions can save hundreds of calories. Ask for low-calorie alternatives like mustard or hot sauce instead.
Load Up on Veggies: Pile on fresh vegetables like lettuce, tomatoes, cucumbers, and onions. These additions boost fiber, vitamins, and minerals without a major caloric impact.
Prioritize Lean Protein: Stick with lean options like turkey breast or grilled chicken. These provide a protein boost to keep you full without the extra saturated fat found in items like meatballs or bacon.

A Comparison of Popular Potbelly Sandwiches

Here is a side-by-side comparison of a few popular sandwiches, illustrating how choices impact nutritional value. The data below is based on an 'Original' size where available, highlighting the importance of starting with a sensible base.


Sandwich Option	Calories	Total Fat (g)	Protein (g)	Sodium (mg)
Skinny Mediterranean	~359*	Low	High	Low-Med
Skinny Turkey Breast	~359*	Low	High	Low-Med
Original Mediterranean	470	11	20	1379
Original Avo Turkey	640	24+	30+	1130+
Original Mama's Meatball	910	47	44	1990

*Note: Skinny sandwich nutritional information is less consistently available in search results, but the general guidance is that they are significantly lower in calories than their 'Original' counterparts. For precise numbers, use the online calculator.

A Second Healthy Contender: The Avo Turkey

Another excellent choice is the Avo Turkey, which is packed with nutrients from its star ingredient: avocado. Avocado is a source of heart-healthy monounsaturated fats. For a healthier version, order the 'Skinny' Avo Turkey and ask for light or no cheese and minimal dressing to manage calories and sodium. This ensures you get the benefits of the avocado without turning a healthy sandwich into a high-calorie one.

Conclusion: Your Healthiest Choice is a Custom Creation

Ultimately, the healthiest sandwich at Potbelly is not just a menu item but a custom creation built with mindful ingredients. While the Skinny Mediterranean offers a great low-calorie, plant-forward base, any sandwich can be made healthier by following a few simple rules: choose the Skinny or Flat size, select lean proteins, load up on fresh vegetables, and go easy on high-fat additions like cheese and mayo. By using the Potbelly nutrition calculator and making informed choices, you can enjoy a delicious and guilt-free meal. For the most accurate nutritional data on your specific order, always consult the official Potbelly nutrition calculator, a valuable resource for diet-conscious customers.

Healthy Tips for Your Potbelly Order

Start with the 'Skinny' or 'Flats' size for fewer calories and carbs.
Choose lean proteins like turkey or grilled chicken.
Hold the cheese or ask for a very light portion to cut fat and sodium.
Skip the mayo and opt for mustard or hot sauce instead.
Maximize fresh vegetables such as cucumbers, lettuce, and tomatoes for fiber.
Consider a salad: Potbelly's salads, like the Powerhouse, are a great low-carb alternative.
Use the official nutrition calculator to build and track your perfect meal.

Frequently Asked Questions

The lowest calorie sandwich is typically a 'Skinny' version of a standard sandwich. For instance, the Skinny Mediterranean, Skinny Turkey, or Skinny Grilled Chicken are all typically under 400 calories. The Skinny Vegetarian, specifically, is often cited for its low calorie count.

To make any sandwich healthier, you can request it on 'Flats' or 'Skinny' bread to reduce carb intake. You can also skip calorie-dense additions like mayo and cheese and instead load up on fresh vegetables.

The Veggie Melt (original size) is not a low-calorie option, with around 750 calories and high saturated fat from the cheese. A healthier vegetarian choice is the Skinny Mediterranean or a customized Skinny Vegetarian with no or light cheese.

A 'Skinny' sandwich is a lighter version with one-third less bread, meat, and cheese than an 'Original'. 'Flats' use a naturally thinner bread for fewer carbs and calories, with similar fillings to an 'Original'.

For a healthier choice, avoid creamy, high-fat additions like mayo, Ranch dressing, and heavy aiolis. Opt for lighter, lower-calorie options like mustard or Potbelly's signature hot peppers instead.

Salads can be a healthy option, especially if you order one of the vegetable-heavy choices like the Powerhouse salad. However, watch out for high-calorie dressings and extra cheese, as these can quickly add up.

Yes. Start with a 'Skinny' or 'Flats' sandwich and focus on fresh vegetable toppings rather than processed meats or heavy cheese. Using the official nutrition calculator can help you monitor and minimize the sodium content.