Check calories and macros for Publix Deli items.
Publix Deli is famous for its legendary 'Pub Subs' and fried chicken tenders, but these deli sandwiches can easily feed two people in a single sitting. Knowing how to customize your sub is the key to managing your macros.
This calculator helps you build your Publix sub step by step, letting you compare chicken tenders against turkey and see the exact totals.
A whole Publix sub is massive and contains a large amount of bread. Choosing a half (six-inch) sub on whole wheat is a much better portion choice, providing fiber and saving carbohydrates.
The famous chicken tender sub is very calorie-dense due to the breaded and fried tenders. Choosing sliced turkey breast, chicken breast, or roast beef keeps the protein high without the heavy fat. For example, the Rotisserie Chicken (Whole) is a top protein pick with 154g of protein.
Deli sides are mayonnaise-based and very rich. Swapping them for a side of fresh fruit or sharing a small bag of baked chips is a simple way to keep your lunch balanced.
| Lighter choice | Cal | Heavier choice | Cal |
|---|---|---|---|
| Oven Roasted Turkey | 80 | Chicken Tender Sub (Whole) | 1690 |
| Boar's Head Tavern Ham | 90 | The Ultimate Sub (Whole) | 1330 |
| Boar's Head Oven Roasted Turke… | 90 | Buffalo Chicken Tenders | 1160 |
Nutrition values are compiled from official Publix Deli published nutrition information and reputable public nutrition databases, then normalized to a consistent per-item format. Figures vary with build, size and customization, so use this calculator as a close guide and confirm in-store details when you need exact numbers. Reviewed by Jennifer Zoned, PhD, Nutrition Researcher.
A half turkey breast sub on wheat bread with mustard, lettuce, tomatoes, and cucumbers. The calculator shows all options.
A whole chicken tender sub can easily exceed one thousand calories depending on cheese and condiments. The calculator has the details.
Not necessarily, as large wrap tortillas can have as many calories and carbohydrates as a half sub roll. Check the calculator to compare.
