Your Top 3 Healthiest Options at Potbelly
When navigating the Potbelly menu for the healthiest choice, it's often best to look beyond the standard sandwich offerings. According to nutrition experts, the lightest options come from the soups and salads, with some smart sandwich tweaks available.
1. The Garden Vegetable Soup (Side)
This simple, broth-based soup is the undisputed champion for the healthiest, lowest-calorie item on the menu. A side order is just 60 calories and contains no fat, loaded with vegetables like zucchini, corn, mushrooms, and carrots. While the bowl size offers more substance, it's also higher in sodium, so the side is the most nutrient-dense choice.
2. The Mediterranean Sandwich (Half, No Chicken)
For a light, vegetarian sandwich, a half-size Mediterranean with no chicken is an excellent choice. It features vitamin-rich fillings like hummus, cucumbers, artichoke hearts, and roasted red peppers on multigrain bread. At around 350 calories, it's a flavorful option that keeps calories and fat in check. To make it even leaner, you can opt for the 'Skinny' bread option.
3. The Powerhouse Salad
This salad provides a bed of greens topped with grilled chicken breast, avocado, hummus, hard-boiled eggs, and tomatoes. It's a filling, protein-packed meal. The standard dressing, however, can add significant calories and fat. To keep it healthy, ask for the vinaigrette on the side and use it sparingly, or swap the dressing for a low-fat option.
Customizing Your Potbelly Order for Better Nutrition
One of Potbelly's biggest strengths is its customization. You can easily modify your meal to reduce calories, fat, and sodium.
- Choose 'Skinny' or 'Flat' bread: Opting for a 'Skinny' sandwich, which includes 1/3 less meat, cheese, and bread than an 'Original,' can save you hundreds of calories. Alternatively, 'Flat' bread offers a thinner profile with similar calorie savings.
- Swap mustard for mayo: Standard mayonnaise adds significant calories and fat. Switching to mustard is a simple change that makes a big difference.
- Add extra vegetables: Load up your sandwich or salad with extra lettuce, tomatoes, onions, or pickles for added volume and nutrients without extra calories.
- Go light on cheese and dressing: Asking for less cheese or requesting dressing on the side gives you control over these high-calorie additions.
- Pair smartly: Combine a half-size sandwich with a cup of the Garden Vegetable Soup instead of chips or a high-calorie side.
A Comparison of Healthy vs. Less Healthy Potbelly Options
| Item Category | Healthier Choice | Less Healthy Choice | Nutritional Difference |
|---|---|---|---|
| Soup | Side of Garden Vegetable Soup (~60 calories, 0g fat) | Bowl of Broccoli Cheddar Soup (~350 calories, high in fat) | A creamy soup can contain almost 6x the calories and significant fat compared to a broth-based side. |
| Sandwich | Skinny T-K-Y (~300 calories) | Original Mama's Meatball (~910 calories) | Choosing a 'Skinny' sandwich can save over 600 calories and drastically reduce fat and sodium intake. |
| Salad | Powerhouse Salad (~560 calories) | Apple Walnut Salad (~850 calories) | While the Apple Walnut Salad contains protein, its high-fat toppings and candied nuts make it a much higher-calorie choice. |
| Side | Potbelly Whole Pickle (~25 calories) | Zapp's Salt & Vinegar Chips (~220 calories) | Skipping the fatty fried chips for a low-calorie pickle saves nearly 200 calories, though pickles are high in sodium. |
| Dessert | Mini Oatmeal Chocolate Chip Cookie (~100 calories) | Oreo Shake (~770 calories) | A mini cookie offers a controlled portion of sweetness, while rich shakes can contain more calories than an entire entrée. |
Conclusion
Ultimately, the healthiest thing at Potbelly isn't just one item, but how you choose and customize your meal. By favoring the Garden Vegetable Soup or a Powerhouse Salad, choosing a 'Skinny' sandwich option, and making simple substitutions like opting for mustard over mayo, you can enjoy a satisfying meal without derailing your diet. Remember to use Potbelly's official nutrition calculator for the most up-to-date nutritional information and to build your perfect, healthy meal. A little nutritional knowledge goes a long way in making smarter fast-food decisions.
How to Build a Healthier Potbelly Meal
- Prioritize plants. Focus on soups like the Garden Vegetable or salads loaded with extra fresh vegetables.
- Go small. Choosing a 'Skinny' or 'Flat' sandwich automatically reduces calories, fat, and sodium.
- Control add-ons. Ask for cheese and dressing to be added sparingly or on the side.
- Pair wisely. Combine a half sandwich with a cup of soup for a balanced, portion-controlled meal.
- Skip the shake. Avoid the high-calorie shakes and opt for bottled water or unsweetened iced tea instead.
For a complete nutrition breakdown, use Potbelly's official tool: Potbelly Nutrition Calculator.
Authoritative Source
- Potbelly's Nutrition Calculator provides an interactive way to see the calorie, fat, and sodium breakdown of your customized order.
- Reviewing the latest nutritional facts from a reliable source like Verywell Fit can also provide guidance.
- Food and nutrition experts often recommend lean proteins, whole grains, and minimal high-calorie toppings when dining at fast-casual restaurants.
