Potbelly Sandwich Shop offers a variety of healthier menu options for those looking to maintain a balanced diet while dining out. Customers can find nutritious choices across the menu, from sandwiches and salads to soups and sides. Many of Potbelly’s healthier items contain lean proteins, whole grains, and fresh vegetables, making it possible to enjoy a flavorful meal while keeping nutrition in mind.
For those with specific dietary preferences or restrictions, Potbelly provides nutrition information for their menu items. This allows customers to make informed decisions based on factors like calorie content, macronutrients, and allergens. Some standout choices include grilled chicken sandwiches on multigrain bread, garden salads with vinaigrette dressing, and low-fat soups.
Potbelly also accommodates various eating styles by offering customization options. Guests can modify sandwiches by removing high-calorie toppings or opting for lighter condiments. Salads can be tailored with additional vegetables or protein choices to create a satisfying, nutrient-dense meal.
Understanding Nutrition at Potbelly
Potbelly Sandwich Shop offers a range of menu items with varying nutritional profiles. Key factors to consider include macronutrient balance, micronutrient content, and sodium levels.
Macronutrients and Calorie Content
Potbelly sandwiches typically contain 400-800 calories, depending on size and ingredients. Protein content ranges from 20-40 grams per sandwich, with higher amounts in meat-based options.
Carbohydrate content varies, with regular sandwiches providing 50-80 grams. “Skinny” sandwiches offer lower-carb alternatives by reducing bread portions.
Fat content averages 15-30 grams per sandwich. Healthier fat sources include avocado and olive oil-based dressings.
• Regular sandwich: 400-800 calories
• Protein: 20-40g
• Carbs: 50-80g
• Fat: 15-30g
Micronutrients and Dietary Fiber
Vegetable toppings enhance micronutrient content, providing vitamins A, C, and K. Whole grain bread options increase fiber intake, supporting digestive health.
Potbelly salads offer higher vegetable content, boosting micronutrient levels. Adding fruits to salads or as side items provides additional vitamins and antioxidants.
Fiber content varies:
- Whole grain bread: 3-5g per serving
- Salads: 5-10g depending on ingredients
- Vegetable toppings: 1-3g extra per serving
Sodium Levels and Considerations
Sodium content in Potbelly menu items can be high, often exceeding 1000mg per sandwich. This accounts for a significant portion of the daily recommended intake of 2300mg.
Lower-sodium options include:
• Salads without dressing
• Sandwiches with fewer processed meats
• Customized orders with reduced condiments
For those monitoring sodium intake, requesting no added salt during preparation can help reduce overall content. Pairing high-sodium items with water or unsweetened beverages aids in maintaining hydration and electrolyte balance.
Choosing the Best Options for Your Meal
Selecting nutritious items at Potbelly involves strategic choices across sandwiches, salads, and soups. These options offer customizable, healthy alternatives that can satisfy various dietary preferences and nutritional needs.
Sandwich Selection Strategies
Opt for Skinny sandwiches to reduce calorie intake. These contain one-third less bread, meat, cheese, and toppings than Original sizes. Choose whole grain or multigrain bread for added fiber and nutrients. Select lean proteins like turkey breast or tuna salad.
Customize your sandwich by requesting extra vegetables. Lettuce, tomatoes, and cucumbers add volume and nutrients without significant calories. Ask for light or no mayo to reduce fat content.
Consider a Veggie sandwich for a plant-based option rich in fiber and vitamins. Request mustard or vinegar as low-calorie condiments to enhance flavor without excess calories.
Salad Choices for Nutrient Density
Potbelly’s salads offer nutrient-dense meals packed with fresh vegetables. The Powerhouse Salad features a mix of spinach, chicken, and egg whites, providing lean protein and essential vitamins.
The Mediterranean Salad combines mixed greens, hummus, feta cheese, tomatoes, cucumbers, and kalamata olives. This option delivers heart-healthy fats and diverse nutrients.
For a lighter option, choose the Farmhouse Salad with grilled chicken. Add extra vegetables to boost fiber content. Select non-fat vinaigrette dressing on the side to control portions and reduce calories.
Soup Selections and Their Benefits
Soups at Potbelly can be filling, low-calorie options. The Garden Vegetable Soup provides a variety of vegetables in a light broth, offering vitamins and minerals with minimal calories.
Chicken Noodle Soup is a comforting choice, supplying lean protein and warming broth. It’s relatively low in calories while still being satisfying.
For a protein-rich option, consider the Chili. It contains fiber and nutrients from beans and vegetables. Ask for toppings on the side to control calorie intake.
Pair a small soup with a side salad or half a Skinny sandwich for a balanced meal that includes protein, vegetables, and complex carbohydrates.
Special Dietary Preferences and Allergens
Potbelly offers a range of options to accommodate various dietary needs and preferences. The restaurant provides choices for those seeking gluten-free, vegetarian, low-carb, and keto-friendly meals.
Gluten-Free and Vegetarian Varieties
Potbelly caters to gluten-sensitive customers with salad options that can be customized to exclude gluten-containing ingredients. The Chickpea Veggie Salad is a popular choice for both gluten-free and vegetarian diners.
For vegetarians, Potbelly offers a Veggie Sandwich that can be customized with various toppings. Vegetarian options include:
- Mushrooms
- Avocado
- Hummus
- Variety of vegetables
Customers with allergies can use Potbelly’s Nutrition Calculator and Allergen Menu to identify suitable options and avoid specific ingredients.
Low-Carb and Keto-Friendly Solutions
Potbelly provides low-carb alternatives for health-conscious customers and those following ketogenic diets. The “Skinny” sandwiches offer reduced carbohydrate content by using thinner bread.
For strict keto adherents, salads without croutons or high-carb toppings are available. Protein options for low-carb meals include:
- Grilled chicken
- Tuna salad
- Turkey breast
Customers can customize their orders to increase protein content and reduce carbohydrates. The Nutrition Calculator helps patrons track calorie and macronutrient intake for their meals.
Health-Conscious Customization at Potbelly
Potbelly offers numerous ways to create healthier meals through customization. Diners can tailor their orders to align with specific nutritional goals and dietary preferences.
Create Your Own Healthy Meal
Potbelly’s menu allows for extensive customization. Customers can start with a base of whole grain bread or a salad. Lean protein options include grilled chicken, turkey, or tuna.
For added nutrients, diners can pile on fresh vegetables like lettuce, tomatoes, and cucumbers. Avocado provides healthy fats, while mustard adds flavor without excess calories.
Portion control is key. Opting for a “Skinny” sandwich reduces bread and calories. Alternatively, choosing a “Thin Cut” option removes some of the bread’s soft center.
Avoiding Hidden Calories and Fats
Customization requires awareness of potential pitfalls. Some condiments and sauces can add significant calories and fat. Mayo, ranch dressing, and cheese are common culprits.
Asking for sauces on the side allows for controlled portions. Replacing high-calorie spreads with mustard or vinegar can drastically reduce fat intake.
Be mindful of add-ons like bacon or extra cheese. These can quickly increase the calorie count. Instead, focus on adding extra vegetables for volume and nutrients without excess calories.
Beverages matter too. Choosing water, unsweetened tea, or diet sodas over sugary drinks helps keep overall calorie intake in check.
Potbelly Beyond Lunch and Dinner
Potbelly Sandwich Shop offers options for various meal times and cravings throughout the day. The restaurant provides healthy choices for breakfast and satisfies sweet tooth desires with dessert offerings.
Starting Your Day with Potbelly
Potbelly serves breakfast items for early risers. Their menu includes egg sandwiches on whole grain bread, providing a balanced start to the day. Lean protein options like turkey bacon are available for health-conscious customers.
Fresh ingredients enhance the nutritional value of breakfast choices. Vegetable add-ons like spinach or tomatoes boost vitamin content. For a lighter meal, oatmeal with fruit toppings offers fiber and natural sweetness.
Unsweetened iced tea pairs well with breakfast, offering hydration without added calories. Coffee lovers can opt for black coffee or request low-fat milk in their beverages to reduce calorie intake.
Satisfying Your Sweet Tooth
Potbelly caters to dessert cravings with shakes and cookies. While these treats are typically high in calories, portion control is key for those watching their intake. Mini cookies provide a taste of sweetness with fewer calories than full-sized versions.
Shakes come in various flavors, from classic vanilla to seasonal offerings. Customers can request a “skinny” shake made with skim milk to reduce fat content. For a healthier alternative, Potbelly’s fruit smoothies blend real fruit with yogurt.
Those seeking a lighter dessert can choose fresh fruit cups when available. This option provides natural sugars and essential nutrients. Pairing a small treat with a balanced meal helps maintain a healthier eating pattern at Potbelly.
Making Smart Choices for Weight Management
Potbelly offers options for those looking to manage their weight through portion control and low-calorie menu items. Selecting wisely can support a balanced diet while still enjoying tasty sandwiches and salads.
Portion Control and Size Options
Potbelly provides different sandwich sizes to accommodate varying appetites and calorie needs. The “Skinny” option removes some bread, reducing overall calories. Original sandwiches can be ordered as “Bigs” for larger portions or “Originals” for standard servings.
For those watching their intake, the “Skinny” sandwiches are a smart choice. These contain about 25% less bread than regular options. Salads come in one size but can be customized to reduce calories.
Sides like chips and cookies are available in smaller portions. Choosing a small side or skipping it altogether can significantly reduce the meal’s calorie content.
Identifying Low-Calorie Menu Items
Potbelly displays calorie information for menu items, making it easier to identify lower-calorie options. The “TKY” (Turkey Breast) sandwich on whole wheat bread is a lean protein choice with fewer calories than some alternatives.
Salads can be filling, low-calorie options when topped with grilled chicken instead of higher-fat meats. The Chickpea Veggie Salad is a nutritious, lower-calorie choice for vegetarians.
Soups can be satisfying and relatively low in calories. The Garden Vegetable soup is a lighter option compared to cream-based varieties. Opting for mustard instead of mayonnaise can further reduce calorie intake.
Choosing water, unsweetened tea, or diet beverages instead of sugary drinks helps keep the overall meal calories in check.
Potbelly’s Commitment to Fresh and Healthy
Potbelly Sandwich Works takes pride in offering fresh, wholesome options to its customers. The company sources high-quality ingredients to create nutritious menu items.
Fresh vegetables are a cornerstone of Potbelly’s sandwiches and salads. Crisp lettuce, ripe tomatoes, and crunchy cucumbers are prepared daily in each shop.
Potbelly provides transparency about their ingredients and nutrition information. Customers can easily access details about calorie content, protein, and other nutrients for informed choices.
The menu features several healthier options:
- Skinny sandwiches with reduced calories
- Power Protein Salad packed with lean proteins
- Fruit cup side dish
- Yogurt parfait for a lighter dessert
Potbelly aims to cater to various dietary needs. They offer whole grain bread options and the ability to customize orders to align with health goals.
The company regularly reviews its menu to incorporate more nutritious choices. This ongoing process reflects Potbelly’s dedication to supporting customers’ well-being through food.
Potbelly’s Unique History and Ambience
Potbelly Sandwich Shop’s story began in 1977 in Chicago. The original location was an antique store owned by Peter Hastings and his wife.
They started selling sandwiches to their customers as a way to boost business. The sandwiches quickly became popular, eventually overtaking antique sales.
In 1996, Bryant Keil purchased the original shop and began expanding the concept. He maintained the unique antique store atmosphere in new locations.
Each Potbelly restaurant features vintage decor, creating a warm and inviting ambience. Customers can often find old-fashioned potbelly stoves, a nod to the chain’s origins.
Live music is another distinctive element of the Potbelly experience. Many locations host local musicians, adding to the cozy, neighborhood feel.
The menu has evolved over time, but Potbelly still focuses on toasted sandwiches. They also offer salads, soups, and desserts.
Potbelly has grown from a single Chicago shop to over 400 locations across the United States. Despite this expansion, the company strives to maintain its unique charm and connection to its roots.