Looking to stay on track with your health goals while enjoying a hearty Potbelly meal? This comprehensive Potbelly Menu Nutrition Guide is your go-to resource for tracking calories, protein, carbs, and fat across sandwiches, salads, soups, sides, shakes, and more. Whether you’re counting macros, eating clean, or managing food allergies, this updated 2025 guide offers practical, flexible solutions for every diet.
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Potbelly Sandwiches Nutrition Facts
| Item | Calories | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|
| Prime Rib Steak | 715 | 40+ | 50+ | 30+ |
| A Wreck | 714 | 35+ | 52+ | 28+ |
| Cubano | 663 | 30+ | 45+ | 27+ |
| Sweet Heat Pork BBQ | 753 | 32+ | 47+ | 29+ |
| Avo Turkey | 642 | 29+ | 42+ | 25+ |
| Chicken Club | 690 | 33+ | 41+ | 27+ |
| BLTA | 612 | 25+ | 39+ | 24+ |
| Veggie Melt | 465 | 20+ | 38+ | 18+ |
Potbelly Salads Nutrition facts
| Salad | Calories | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|
| Powerhouse Salad | 324 | 26+ | 18+ | 14+ |
| Farmhouse Salad | 425 | 28+ | 22+ | 19+ |
| Apple Walnut Salad | 687 | 22+ | 40+ | 33+ |
| Chicken Salad Salad | 523 | 24+ | 28+ | 22+ |
Potbelly Soups & Sides Nutrition
| Item | Calories | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|
| Garden Vegetable Soup | 73 | 2+ | 14+ | 0 |
| Broccoli Cheddar Soup | 233 | 9+ | 18+ | 14+ |
| Mac & Cheese | 297 | 10+ | 28+ | 15+ |
| Chicken Pot Pie Soup | 422 | 14+ | 30+ | 20+ |
| Chili | 247 | 12+ | 16+ | 11+ |
Potbelly Beverages & Shakes Nutrition
| Beverage | Calories | Notes |
|---|---|---|
| Cold Brew Shake | 770 | High sugar and fat |
| OREO® Cookie Shake | 769 | Contains wheat and dairy |
| Vanilla Shake | 698 | Classic dessert pairing |
| Root Beer Float Shake | 710 | High in sugar and sodium |
| Bottled Water (16 oz) | 0 | Best calorie-free option |
Top 10 Low-Calorie Potbelly Items (Under 500 Calories)
Looking for lighter options? Here are 10 Potbelly picks under 500 calories:
- Veggie Melt – 465 cal
- Grilled Cheese – 420 cal
- Half PB&J – ~300 cal
- Garden Vegetable Soup – 73 cal
- Powerhouse Salad – 324 cal
- Chicken Salad Salad (Half) – ~260 cal
- Baked Lay’s – 140 cal
- Broccoli Cheddar Soup – 233 cal
- Whole Pickle – ~15–25 cal
- Bottled Water (16 oz) – 0 cal
Protein-Packed Meals at Potbelly (20g+)
Need a protein boost? These options deliver over 20g protein:
| Item | Calories | Protein (g) | Category | Best For |
|---|---|---|---|---|
| Prime Rib Steak | 715 | 40+ | Sandwich | Muscle recovery |
| A Wreck | 714 | 35+ | Sandwich | Meat blend satisfaction |
| Chicken Club | 690 | 33+ | Sandwich | Grilled flavor + cheese |
| Powerhouse Salad | 324 | 26+ | Salad | Low-calorie, nutrient-dense |
| Farmhouse Salad | 425 | 28+ | Salad | Balanced bowl |
| Mama’s Meatball | 727 | 30+ | Sandwich | Classic, filling meal |
Protein Tips
- Double meat or cheese
- Choose grilled over processed meats
- Add a boiled egg to salads
Keto and Low-Carb Options at Potbelly
| Item | Calories | Carbs (g) | Why It Works |
|---|---|---|---|
| Powerhouse Salad | 324 | ~18 | Low-carb, healthy fats |
| Chicken Club (No Bread) | ~480 | ~10–12 | High protein, low starch |
| Avo Turkey (Lettuce Wrap) | ~420 | ~9 | Bread-free flavor |
| Farmhouse Salad | 425 | ~22 | Full of protein and greens |
| BLTA Bowl Style | ~450 | ~12 | Bacon and avocado without the bun |
Keto Hacks
- Swap bread for lettuce wrap
- Use oil or vinegar instead of creamy dressings
- Skip BBQ sauce, sweet teas, and cookies
Vegetarian & Vegan Options
| Item | Calories | Dairy | Vegan? | Notes |
|---|---|---|---|---|
| Veggie Melt | 465 | Yes | With cheese removed | 3 cheeses, mushrooms |
| Garden Vegetable Soup | 73 | No | Yes | Naturally vegan, hearty veggies |
| Mediterranean Salad | 621 | Yes | With feta removed | Hummus, cucumbers |
| Powerhouse Salad | 324 | Yes | With egg/cheese removed | Avocado + hummus |
Vegan Tips:
- Request no cheese or egg
- Opt for olive oil or vinaigrette dressings
- Avoid cookies, shakes, and creamy dressings
Kid-Friendly & Family Meals
| Item | Calories | Why It’s Great |
|---|---|---|
| PB&J | 605 | Familiar, sweet, easy to eat |
| Grilled Cheese | 420 | Simple and satisfying |
| Mac & Cheese | 297 | Creamy, comforting classic |
| Chicken Pot Pie | 422 | Rich with protein and veggies |
| Whole Pickle | ~15–25 | Fun crunch without heavy calories |
Allergen & Ingredient Guide
| Allergen | Common Sources |
|---|---|
| Gluten | Bread, cookies, soups, shakes |
| Dairy | Cheese, cookies, creamy dressings |
| Eggs | Mayo, dressings, some breads |
| Soy | Some breads, sauces, cookies |
| Nuts | Cookies, Apple Walnut Salad, bars |
| Fish | Tuna Salad |
Allergen Tips:
- Choose lettuce wraps over bread
- Avoid creamy sauces and dressings
- Ask for full ingredient info when ordering
Healthy Swaps & Customization Tips
| Standard Item | Swap It With | Benefit |
|---|---|---|
| White Bread | Multigrain/Lettuce | Lower carbs, more fiber |
| Mayo/Aioli | Mustard or none | Reduces fat/calories |
| Cheese | Feta or skip | Less saturated fat |
| Full Sandwich | Half + Soup or Salad | Portion control |
| Cookie/Chips | Pickle or Apple | Fewer calories, still satisfying |
Build-a-Bowl Option
- Protein: Grilled chicken, turkey, tuna
- Toppings: Avocado, cucumbers, tomato
- Dressing: Oil/vinegar or mustard
Potbelly Menu Nutrition – FAQs
What are the healthiest sandwiches at Potbelly?
The healthiest sandwiches at Potbelly include the TKY Skinny Sandwich and the Mediterranean Sandwich on Multigrain Flatbread. These options are lower in calories and saturated fat while still delivering flavor and protein. Choosing multigrain bread, skipping cheese, and adding fresh veggies can help reduce calories further.
How many calories are in a Potbelly Original Sandwich?
A typical Potbelly Original Sandwich ranges between 500 to 800 calories, depending on the filling. For example, the Original Turkey Sandwich has approximately 550 calories, while a Meatball Sandwich can go up to 800+ calories, especially with added cheese and sauce.
What’s the difference between Potbelly Skinny and Original?
The Skinny sandwich is a smaller portion of Potbelly’s Original, using 1/3 less bread and meat. This makes Skinny sandwiches a great option for lower calorie, lower carb meals, typically reducing around 100–200 calories per sandwich without sacrificing taste.
Are there low-carb options at Potbelly?
Yes! Potbelly offers sandwich bowls and salads as low-carb alternatives. By skipping the bread and choosing lean proteins like turkey or grilled chicken, you can enjoy a satisfying meal with significantly reduced carbs—often under 15g per serving.
What are some high-protein choices at Potbelly?
High-protein menu items include the Chicken Club Sandwich, Roast Beef Sandwich, and Grilled Chicken Salad. These options typically provide 25–40g of protein per meal, especially when paired with extra meat or eggs.
Does Potbelly offer vegetarian or vegan options?
Yes. Vegetarians can enjoy the Mushroom Melt, Mediterranean Sandwich, or customizable salads. Vegan guests can build their own salads or bowls with greens, veggies, and vinaigrette-based dressings, skipping dairy and meat toppings.
Are there gluten-free items on the Potbelly menu?
Potbelly does not offer gluten-free bread, but salads and sandwich bowls can be customized to avoid gluten. Be cautious of cross-contamination if you have Celiac disease or a severe gluten allergy, as Potbelly kitchens are not certified gluten-free.
How many calories are in Potbelly’s soups?
Soup calories vary by type and size. For example, a cup of Chicken Enchilada Soup contains around 200–250 calories, while a bowl of Broccoli Cheddar Soup can reach 400 calories. Choosing a cup over a bowl can save 100+ calories.
Are Potbelly milkshakes high in calories?
Yes, Potbelly hand-dipped shakes are indulgent and high in calories, ranging from 600 to 900 calories depending on size and flavor. If you’re watching your intake, consider sharing or skipping the whipped cream topping.
How can I reduce calories when ordering at Potbelly?
To lower your calories at Potbelly, opt for a Skinny sandwich, choose multigrain flatbread, skip cheese or mayo, and load up on fresh veggies. Consider a side of fruit or chips instead of cookies or shakes for a lighter combo.
What are the nutritional facts of Potbelly’s salads?
Potbelly salads like the Farmhouse Salad with Chicken contain around 600–750 calories depending on the dressing. You can cut calories by asking for dressing on the side and avoiding bacon, cheese, or croutons.
Are Potbelly cookies and desserts high in sugar?
Yes, Potbelly’s cookies contain 20–30g of sugar each and are relatively high in fat and calories, often around 300–400 calories per cookie. They are freshly baked and tasty, but best enjoyed in moderation or shared.
Is Potbelly healthy for a diet?
Potbelly can be a part of a balanced diet if you choose wisely. Stick to Skinny sandwiches, bowls, or salads, and avoid high-calorie add-ons like bacon, creamy sauces, and milkshakes. Customization is key to keeping your meal nutritious.
Can I get nutrition info for Potbelly menu items?
Absolutely. Potbelly provides a full nutrition calculator on their official website. You can view calories, carbs, fat, protein, and allergens for each item and even build your meal to track macros more accurately.
What is the calorie count for Potbelly chips?
A single serving bag of Zapp’s Chips or Potbelly-brand chips ranges from 130 to 230 calories, depending on the flavor. Baked or reduced-fat chips are available for a slightly healthier option.
Do Potbelly sandwiches have trans fat?
Most sandwiches at Potbelly are trans-fat-free, but always check the official nutrition facts or packaging. Avoid heavily processed add-ons and fried items to stay away from hidden unhealthy fats.
Final Thoughts
Potbelly isn’t just tasty—it’s versatile. Whether you’re cutting carbs, boosting protein, managing allergens, or eating plant-based, Potbelly makes it possible to customize your meal without sacrificing flavor.
Use this nutrition guide to make smarter choices for yourself or your family. Bookmark it, revisit often, and always stay one step ahead with every bite.