The Publix Chicken Tender Sub contains approximately 1,000 to 1,200 calories, depending on toppings and sauces.
How Many Calories in a Publix Chicken Tender Sub? | A Breakdown of Your Favorite Sub
The Publix Chicken Tender Sub is a fan-favorite, loaded with crispy fried chicken tenders, fresh bread, and a choice of toppings. While it’s a delicious option for lunch or dinner, it’s important to know how many calories you’re consuming, especially if you’re mindful of your daily calorie intake. The calorie count of this sub can vary based on the size, choice of bread, and additional ingredients like cheese, sauces, and veggies. Let’s dig into the details of how the calorie count stacks up and what you can expect from your next Publix sub.
Calorie Breakdown of a Publix Chicken Tender Sub
A standard Publix Chicken Tender Sub consists of bread, fried chicken tenders, and a variety of toppings like lettuce, tomato, and mayonnaise. Here’s a breakdown of the estimated calories for a full sub:
| Ingredient | Serving Size | Calories |
|---|---|---|
| Chicken Tenders | 3 pieces | 600 calories |
| Sub Roll (White) | 1 whole roll | 250-300 calories |
| Cheese (Optional) | 1 slice | 80-100 calories |
| Mayonnaise | 1 tablespoon | 90 calories |
| Vegetables | Lettuce, Tomato | 20-30 calories |
| Total | – | 1,000-1,200 calories |
The base sub, with chicken tenders and bread alone, contributes around 850-900 calories. Adding cheese, mayonnaise, or additional sauces can significantly increase the calorie count.
Factors That Affect the Calorie Count
Several factors can alter the number of calories in your Publix Chicken Tender Sub, including portion size, the type of bread, and your choice of toppings.
1. Size of the Sub
- What is it? Publix offers subs in two main sizes: half (6 inches) and whole (12 inches).
- Impact on Calories: A half-sub contains about half the calories of a full sub, making it a more manageable option for those watching their calorie intake.
2. Bread Choice
- What is it? The type of bread you choose can also affect the total calorie count. White bread tends to be higher in calories than multigrain or wheat options.
- Impact on Calories: Switching to whole wheat or multigrain bread can shave off around 30-50 calories while providing more fiber and nutrients.
3. Toppings and Sauces
- What is it? Popular toppings like cheese, mayonnaise, and honey mustard add flavor but also calories.
- Impact on Calories: Skipping high-calorie toppings like cheese and mayonnaise or opting for lighter sauces can help reduce the overall calorie count.
Healthier Alternatives and Modifications
If you love the Publix Chicken Tender Sub but want to keep your calorie intake in check, there are several ways to lighten it up without sacrificing flavor.
1. Choose Grilled Chicken Tenders
- Grilled chicken tenders are a great alternative to fried ones, reducing calories and fat content significantly. Grilled tenders offer the same protein but with fewer calories from fat.
2. Skip the Cheese and Heavy Sauces
- Mayonnaise and cheese are high in fat and calories. Opt for mustard, hot sauce, or a light vinaigrette instead. These alternatives provide plenty of flavor without the added calories.
3. Load Up on Veggies
- Adding extra lettuce, tomatoes, cucumbers, and other vegetables increases the fiber and volume of your sub, making it more filling while keeping the calorie count low.
4. Opt for a Half-Sub
- Sometimes, portion control is the best way to manage your calorie intake. Choosing a half-sub instead of a full one can save you hundreds of calories while still satisfying your craving.
| Modification | Calories Saved |
|---|---|
| Grilled Chicken (Instead of Fried) | 200 calories |
| No Cheese | 80-100 calories |
| Light Sauce or No Mayo | 90 calories |
| Half-Sub Instead of Full | 400-500 calories |
Nutritional Value Beyond Calories
While calorie counting is important, it’s also essential to consider the nutritional value of what you’re eating. The Publix Chicken Tender Sub provides a good amount of protein but also comes with significant amounts of fat and sodium, especially if you choose fried chicken and heavier toppings.
1. Protein
- The chicken tenders provide a substantial amount of protein, which is essential for muscle repair and satiety. You’ll get around 40-45 grams of protein from the chicken alone.
2. Fat Content
- Fried chicken and mayonnaise contribute to the high fat content of this sub. Depending on your choices, the fat content can range from 40-60 grams per sub.
3. Sodium
- The sodium content is something to watch out for, as the chicken tenders and sauces can be quite salty. A full sub can contain over 1,500 milligrams of sodium, which is about two-thirds of the recommended daily intake.
| Nutrient | Amount per Full Sub |
|---|---|
| Protein | 40-45 grams |
| Fat | 40-60 grams |
| Sodium | 1,500+ milligrams |
FAQs – How Many Calories in Publix Chicken Tender Sub?
How many calories are in a half Publix Chicken Tender Sub?
A half Publix Chicken Tender Sub contains around 500-600 calories, depending on the toppings and sauces you choose. Opting for lighter toppings and whole grain bread can lower this number.
Is the Publix Chicken Tender Sub healthy?
While the sub provides a good source of protein, it is high in calories, fat, and sodium. It can be part of a balanced diet if consumed occasionally and modified to include healthier ingredients, such as grilled chicken and vegetables.
How can I reduce calories in a Publix Chicken Tender Sub?
You can reduce calories by choosing grilled chicken instead of fried, skipping cheese, using a lighter sauce or no sauce, and adding more veggies. Opting for a half-sub is another way to control portion size and calories.
Can I make the Publix Chicken Tender Sub low-carb?
While the traditional sub is high in carbs due to the bread, you can make it low-carb by asking for a lettuce wrap instead of a roll or by opting for fewer toppings that contain carbohydrates.
What are the healthiest toppings for a Publix Chicken Tender Sub?
The healthiest toppings include lettuce, tomatoes, cucumbers, spinach, and other fresh vegetables. Mustard, vinegar, and hot sauce are good low-calorie sauce options that can add flavor without extra calories or fat.
Conclusion: Enjoy the Publix Chicken Tender Sub Mindfully
The Publix Chicken Tender Sub is a delicious and hearty meal, but it’s important to be aware of the calorie count, especially if you’re trying to manage your weight. By making simple modifications like choosing grilled chicken, skipping cheese, and opting for healthier toppings, you can enjoy this tasty sub without overloading on calories. Whether you’re grabbing a quick lunch or treating yourself, balance and moderation are key.