Pub Sub Macro Calculator
Build your own Publix sub and calculate calories, protein, carbs, and fat instantly using this free Publix macro calculator.
Cal
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Protein
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Carbs
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Fat
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Build Your Sub
Your Sub
Macro Breakdown
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Total Calories
Protein0g
Carbohydrates0g
Fat0g
Macro Ratio
Protein0% (0g)
Carbs0% (0g)
Fat0% (0g)
Ratio is estimated using 4/4/9 calories per gram (P/C/F).
Add ingredients to build your sub
Bread
Flatbread
Calories: 480Protein: 16gCarbs: 80gFat: 10g
Italian 5 Grain Sub Roll
Calories: 540Protein: 18gCarbs: 98gFat: 9g
Soft Sub Roll
Calories: 500Protein: 20gCarbs: 96gFat: 4g
White Sub Roll
Calories: 480Protein: 16gCarbs: 96gFat: 5g
Whole Wheat Sub Roll
Calories: 440Protein: 24gCarbs: 70gFat: 6g
No Bread (Lettuce Base)
Calories: 20Protein: 0gCarbs: 4gFat: 0g
No Bread (Spinach Base)
Calories: 30Protein: 4gCarbs: 4gFat: 0g
Popular Pub Sub Builds
High Protein Publix Sub
- Whole Wheat Sub Roll
- Oven Roasted Turkey
- Lettuce
- Tomato
- Yellow Mustard
680 cal
58g protein
78g carbs
9g fat
Classic Italian Publix Sub
- White Sub Roll
- Italian Combo (Salami, Ham, Capicola)
- Provolone
- Lettuce
- Tomato
- Oil & Vinegar
1020 cal
58g protein
102g carbs
43g fat
Lower Calorie Publix Sub
- Whole Wheat Sub Roll
- Tavern Ham
- Lettuce
- Tomato
- Pickle Chips
- Yellow Mustard
760 cal
58g protein
78g carbs
18g fat
Pub Sub Macro Calculator FAQ
Yes. This Publix macro calculator lets you build your sub and instantly total calories, protein, carbs, and fat using official nutrition data from the Publix deli nutrition guide.
It depends on your bread, meat, cheese, and condiments. A half sub with turkey and light toppings can land around 400–500 calories, while a fully loaded whole sub with multiple meats, cheese, and sauce can exceed 900 calories. Use the calculator above to see your exact build.
Yes — bread is one of the bigger calorie decisions. A full sub roll adds roughly 300–350 calories before any fillings. Ordering as a wrap, or asking for no bread and getting it as a salad bowl, can cut 200–300 calories from your total.
Subs with double meat, turkey breast, or roast beef tend to be highest in protein. Boar's Head options generally have more detailed nutrition data than Publix-brand meats. Use the calculator to compare proteins and find the build that hits your target.
Yes. This calculator includes no-bread options so you can estimate macros for a Publix sub bowl or salad-style order — a popular hack for cutting carbs without losing the fillings you want.
Yes. Choosing turkey or chicken breast, skipping or going light on condiments like mayo and sub sauce, and ordering on a wrap or no bread are the easiest ways to keep calories down. Condiments are often where calories quietly add up.
The totals are based on official published nutrition values from Publix. In-store portions can vary slightly, but the calculator gives a solid estimate for tracking calories and macros.
