NUTRITIONAL TIPS

Making eating right delicious

We know watching what you eat is a lot more complicated than just following the USDA guidelines of 2000 calories & 65 grams of fat per day. So we’ve crafted some tips to help you better navigate our menu and make “eating better” easier for all Potbelly fans – we hope it helps! And as all of our sandwiches and salads are made to order you can customize a Potbelly meal to fit your nutritional plan.

Want all of the specifics, no problem. Just click on our handy dandy meal calculator to find all the nutritionals on your favorite sandwich or salad or entire meal.

Customize Your Meal to Fit Your Needs

Looking to reduce calories?

Top sandwiches with lots o’ lettuce, mustard, onion, tomato, and pickles—lots o’ flavor, not lots o’ calories
Order any Potbelly Sandwich without cheese and watch it lose 50 calories before your eyes
Pick a pickle, it’s the lowest calorie thing we put in a bag—just 25 calories, honest
Veg Out and have a cup or bowl of Garden Vegetable soup—the veggies appreciate it, and so will you

Looking to reduce fat?

Have a TKY, Hammie or Mushroom Melt from our SKINNY menu , each has 25% less fat than our Originals
Order any Potbelly sandwich without cheese and watch 6 grams of fat disappear before your very eyes
Ask for hot peppers “on the side” – so you control the portion and can remove some of the oil
Grab a bag of Baked Lays when you gotta have chips

Under 400 Calories

Sandwiches

291 calories - TKY on Thin- Cut Multigrain bread including Lettuce and Sliced Tomato (no cheese)
367 calories - TKY on Thin- Cut Multigrain bread including Swiss Cheese, Lettuce, and Slice Tomatoes
388 calories – Hammie on Thin- Cut Multigrain bread including Swiss Cheese, Mustard, and Lettuce
398 calories - Mushroom Melt on Thin- Cut Multigrain bread including Swiss, Provolone and American cheese, Lettuce, and Tomatoes

Salads

203 calories – Farmhouse Salad Vegetarian (No Chicken or Bacon) with all other toppings and Non-Fat Vinaigrette dressing
333 calories - Chickpea Veggie Salad with all toppings and Non-fat Vinaigrette dressing
397 calories – Uptown Salad Vegetarian (No Chicken) with all toppings and Non-fat Vinaigrette dressing

Soup/Chili (Soup options vary by day)

103 calories - Bowl of Garden Vegetable Soup (12 oz.)
137 calories - Bowl of Chicken Noodle Soup (12 oz.)
285 calories - Bowl of Southwestern Chicken (12 oz)
343 calories - Bowl of Chili (12 oz)
343 calories - Bowl of Loaded Potato Soup (12 oz)
343 calories - Bowl of Broccoli Cheddar Soup (12 oz)
345 calories - Bowl of Spicy Southwest Veggie (12 oz)

Sides

140 calories – Side of Coleslaw (3.5 oz)
240 calories – Side of Potato Salad (3.5 oz)
240 calories – Side of Macaroni Salad (3.5 oz)

400-600 Calories

Sandwiches

466 calories – Roast Beef on Regular bread including Provolone Cheese, Lettuce, Diced Onion, Sliced Tomato, Sliced Pickles, Oil, and Italian Seasoning
495 calories - Turkey Breast on Regular bread including Swiss Cheese, Mustard, Hot Peppers, and Lettuce
497 calories – Grilled Chicken on Multigrain bread including Cheddar Cheese
535 calories – Tuna Salad on Regular Bread including Swiss Cheese, Lettuce, Diced Onion, and Sliced Tomato
546 calories – Smoked Ham on Multigrain Bread including Swiss Cheese, Mustard, Lettuce, and Italian Seasoning
551 calories – Grilled Chicken on Regular Bread including Cheddar Cheese, Mayo and Lettuce
561 calories – Pizza on Regular Bread including Provolone Cheese, Pepperoni, Italian Seasoning, Mushrooms, and Marinara
583 calories – A Wreck on Multigrain Bread including Swiss Cheese with Lettuce, Diced Onion, Oil, and Italian Seasoning
588 calories - Turkey Breast on Multigrain Bread including Swiss Cheese with Mayo, Lettuce, Sliced Tomato, Sliced Pickles and Italian Seasoning
590 calories – Roast Beef on Multigrain Bread including Provolone Cheese with Mayo, Lettuce, Diced Onion, and Sliced Tomato
595 calories - Vegetarian on Multigrain Bread including American, Provolone and Swiss Cheese, with Mustard and Lettuce

Salads

473 calories - Wreck Salad with all toppings and Non-fat vinaigrette dressing
484 calories - Farmhouse Salad with all toppings and Non-fat vinaigrette dressing

Under 8 Grams of Fat

Sandwiches

3 grams – Uptown Salad with Non-Fat Vinaigrette (no cheese or candied walnuts)
4 grams – Skinny TKY on Multigrain bread (no cheese)
6 grams – Original Turkey on Multigrain bread (no cheese)

Salads

3 grams – Uptown Salad with Non-Fat Vinaigrette (no cheese or candied walnuts)
4 grams – Chickpea Veggie Salad with Non-fat vinaigrette dressing (no cheese)
6 grams – Farmhouse Salad with Non-fat vinaigrette dressing (no bacon or blue cheese)

Soup (Soup options vary by day)

0 grams – Bowl of Garden Vegetable soup
2 grams – Bowl of Chicken Noodle soup

Sides

0 grams – Whole pickle
2 grams – Baked Lays

8-14 Grams of Fat

Sandwiches

8 grams – Skinny Hammie on thin cut Multigrain bread with No Cheese
8 grams – Skinny TKY with Swiss Cheese on Multigrain bread
9 grams – BIGS Grilled Chicken on Multigrain Wheat (No Cheese)
12 grams – Original Smoked Ham on Multigrain bread (No Cheese)
12 grams – Original Turkey with Swiss Cheese on Multigrain bread
12 grams – Original Roast Beef with Provolone Cheese on Multigrain bread
14 grams – Original Grilled Chicken with Cheddar Cheese on Multigrain bread

Salads

12 grams – Uptown Salad with Non Fat Vinaigrette (No Candied Walnuts)
13 grams – Chickpea Veggie Salad with Non Fat Vinaigrette
14 grams – Farmhouse Salad with Non Fat Vinaigrette (No Blue Cheese)

Soup/Chili (Soup options vary by day)

14 grams – Bowl of Chili
14 grams – Cup of Loaded Baked Potato soup

Sides

8 grams – Side of Coleslaw
10 grams – Cheddar Sun Chips
12 grams – Zapp's Chips
14 grams – Side of Macaroni Salad

Gluten Free*

A Wreck Salad (no croutons)
Chickpea Veggie Salad (no croutons)
Uptown Salad (no croutons)
Farmhouse Salad (no croutons)
Garden Vegetable Soup
Potato Salad
Coleslaw
Shakes & Smoothies (no cookies on the straw)

Vegetarian Options

Vegetarian Sandwich
Pizza Sandwich (without Pepperoni)
PB&J
Mushroom Melt
Chickpea Veggie Salad (all dressings are Vegetarian)
Farmhouse and Uptown Salads made Vegetarian style without meat (all dressings are Vegetarian)
Spicy Southwest Veggie Soup
Garden Vegetable Soup

Vegan Options

PB&J on White Bread
Garden Vegetable soup
Chickpea salad NO CHEESE OR EGG (with Potbelly, Creamy or Non-Fat Vinaigrette)
Uptown Salad NO CHEESE or CHICKEN (with Potbelly, Creamy or Non-Fat Vinaigrette)
Pickle on the side

Looking for nutritional information about our menu items? Click here for our meal calculator.

Looking for prices too? Click here to locate your neighborhood Potbelly and download a complete menu.

Nutritional Statement:
This nutritional information is based on Potbelly recipes and serving sizes and has been rounded for clarity.

Potbelly's Nutritional Calculator is our tool to help you make better informed nutritional decisions about what's on our menu. Our goal is to give you information you want to make your decisions about balance, variety and moderation in your diet. Values from our calculator are compiled from three sources: data from our suppliers, an independent food laboratory, and published resources. As with all good things in life, there is some variation in nutritional value from item to item each time you visit us. Things beyond our control which cause nutritional value variation are: the weather, climate, and earth where the food was grown, the natural individuality of animals and plants, the way our suppliers calculate their nutritional values, and the difference between ingredients our suppliers use. Also, since at Potbelly we "handcraft" your sandwiches and salads just like you like them, this too will cause some variation.

Potbelly's Nutritional Calculator does not calculate values for Potbelly test menu items, retail-packaged items, limited time offers, or regional menu items. If you find any printed material at our stores that is different from our calculator data, this calculator is the most up-to-date.

Potbelly is happy to talk to you personally about any specific dietary question or concern you have. E-mail us via our "Talk To Us" website link at www.potbelly.com and we'll get back to you as soon as we can. But any health-related questions you have, and ALL answers provided to you by Potbelly Sandwich Shop or our Nutritional Calculator, should be taken to your personal doctor for ultimate advice—after all, your doctor knows BEST.

*Allergen Statement:
At Potbelly Sandwich Shops food is served that may cause allergic reactions (including eggs, milk, peanuts, seafood, shellfish, soy, tree nuts, and wheat). Great care is taken to keep allergy-causing food separate from food that does not or rarely causes allergies; however, we do not guarantee any of our food to be “allergen-free.” Also, our food suppliers may change ingredients that may change the information provided here. So please check back from time to time for updates. If you have a food allergy, notify the Potbelly Shop Manager BEFORE ORDERING! To learn more about food allergies, The Food Allergy and Anaphylaxis Network website at www.foodallergy.org is an excellent reference. We also recommend you consult your physician BEFORE dining with us, if you are concerned that any food at Potbelly may cause you adverse health effects. If you need ingredient lists for specific food items because you have a food allergy not addressed in this list, please e-mail us and ask through our "Talk To Us" link.

Trans Fat Statement:
Potbelly and our suppliers have worked to take out added trans fat in our food where ever it is not necessary—(like in salad dressing). However, certain foods need a small amount of added trans fat. Our suppliers have changed these foods for us to reduce trans fat to the legally "zero" limit (less than 0.5 grams per 100 gram serving size). Some foods have naturally occurring trans fat (like butter, cheese and meat) which cannot be removed from food. These food items are noted with an asterisk*. Natural trans fat is exempt from current trans fat regulations because it can't be taken out.