Penn Station Nutrition Calculator

Grilled chicken and turkey are the leanest options at Penn Station. A 4 oz portion of grilled chicken adds 120 calories and 26 grams of protein with just 1.6g of fat. Turkey at 4 oz gives you 100 calories and 22g of protein. Corned beef is actually the highest-protein meat at Penn Station (46g in a regular sub), though it carries more fat and sodium than chicken or turkey.

A plain regular (8-inch) sub on white bread with 4 oz of grilled chicken runs about 472 calories before cheese, condiments, or veggies. Add provolone (153 cal) and a standard mayo portion (293 cal) and you're closer to 920. Swapping mayo for mustard or olive oil and vinegar cuts roughly 150-250 calories.

A large corned beef sub delivers about 64g of protein from the 5.5 oz of meat alone. Add swiss cheese (15.6g) and you're at 80g before the bread. For a Regular, a corned beef sub with provolone and extra chicken (if building custom) is the densest option, but a standard Regular corned beef with swiss is around 58g protein.

Penn Station's fresh-cut fries are fried in peanut oil, which is slightly better than hydrogenated oils, but they're still calorie-dense. A small order has 378 calories and 26g of fat; a medium has 654 calories; a large has 1,260 calories. If you're tracking macros, the small is the only size that fits most lunch budgets.

Penn Station offers four sub sizes plus a wrap and a salad: Snack-size (2.5 oz bread, 1 oz meat), Small (3.23 oz bread, 2.5 oz meat), Regular 8-inch (4.84 oz bread, 4 oz meat), and Large 12-inch (6.46 oz bread, 5.5 oz meat). Wraps use a 3.6 oz flour tortilla with regular-size fillings. Salads skip the bread and use a 5 oz lettuce base.

The biggest levers are bread size and condiments. Dropping from a Regular to a Small saves 118 calories from bread alone. Swapping mayo (293 cal for 1.5 oz) for spicy brown mustard (32 cal) or olive oil and vinegar (134 cal) saves 150-260 calories. Ordering a salad instead of a sub removes the bread entirely. Grilled chicken or turkey over salami or pepperoni also cuts significant fat.

Yes, Penn Station offers multi-grain bread as an alternative to their standard white Italian. Multi-grain has slightly more calories and protein per slice but the same total carb count. The difference is small: a Regular multi-grain is 381 calories vs 352 for white.

The salad is the clear winner for low-carb eaters. A Penn Station salad with grilled chicken, cheese, and veggies runs around 7-12g of carbs depending on toppings. For subs, the Small on white is the lowest-carb bread option at 42g. Wraps are higher in carbs than you'd expect (50g) due to the flour tortilla.