Publix Deli Sub Station

When you’re on the go, it’s challenging to find “better for you” meal options, and it can be even more challenging to know what to choose since the options are endless. You can still enjoy our scrumptious Publix subs with half the guilt. Our Publix registered dietitians shared some simple tips to consider when you’re craving a sub but also want to make better food choices.

1.      Plan ahead.

Check out the nutritional information on the Publix website and order online ahead of time.


2.      Choose your bread.

When choosing your sub bread, look for one with more fiber. Whole wheat has the most fiber with 5 grams per half sub roll, followed by the Italian five grain with 3 grams per half sub roll. If you’re looking to cut back on carbs and add more fiber, make your sub into a salad with spinach.

Order a half sub or get a whole and save half for a meal later. Bonus meal — that’s a win!


3.      Choose the meat and cheese.

Opt for a meat with lower saturated fat and sodium. Roast beef (1 gram of saturated fat and 430 mg of sodium) and ham (1.5 grams of saturated fat and 690 milligrams of sodium) are the best options.

Look for cheeses with less saturated fat and sodium, as well. Swiss cheese (3.5 grams of saturated fat and 15 milligrams of sodium) and provolone cheese (3.5 grams of saturated fat and 180 milligrams of sodium) are the best options.


4.      Select your condiments and toppings.

You’ll also want to look at the saturated fat and sodium when selecting the condiments for your sub. The best options include honey mustard (0 grams of saturated fat and 70 milligrams of sodium), spicy mustard (0 grams of saturated fat and 120 milligrams of sodium) and sub sauce (0 grams of saturated fat and 10 milligrams of sodium).

Load your sub with veggies! Cucumbers, green peppers, spinach, tomatoes and onions are all delicious additions to your sub. Enjoy!


Caroline A.

Written by

Caroline started with Publix as a cashier in 2015 and has developed a passion for writing and social media. She loves being a part of Publix’s culture and enjoys bringing new ideas to The Publix Checkout by writing about topics customers might not know about the company. Pub Subs and Publix Sweet Tea are her favorites, and you’ll always find her with an iced coffee in hand. Outside of work, Caroline enjoys traveling, watching college football and playing with her fur child.

Leave a Comment   (Comment Policy)