How many calories are in a Publix sub?

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.

Does bread choice affect calories significantly at Publix?

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.

What is the highest protein Publix sub?

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.

Can I calculate a Publix sub as a salad instead of bread?

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.

Does Publix offer lower-calorie sub options?

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.

How accurate are the Publix macro totals?

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.

Publix Chicken Tender Sub: Calories & Nutrition

A half Publix Chicken Tender Pub Sub with two hand-breaded tenders, a white roll, provolone, lettuce, and tomato is about 800 calories, 59g of protein, and 1,590mg of sodium. A whole is about 1,600. With baked tenders the half is about 530.

800calories · half sub

≈59gprotein

≈73gcarbs

28.5gfat

1,590mgsodium

Size

Tenders

Bread

Cheese

Condiment

Extras

Toppings

Every chicken tender sub includes 2 chicken tenders per half. Hand-Breaded Chicken Tenders: 470 cal, 46g protein, 880mg sodium.

Buffalo, Hot Honey, and the other signature tender subs

Each is one filling per half sub with its sauce already counted. Add bread, but not the sauce or cheese again. Plain tenders are 470 calories and 880mg of sodium.

Filling per half sub

Item	Serving	Cal	Protein	Carbs	Fat	Sodium
Buffalo Chicken Tender †	half sub filling	580	48g	26g	31g	1,860mg
Hot Honey Chicken Tender †	half sub filling	500	45g	41g	18g	1,220mg
Sweet & Spicy Chicken Tender †	half sub filling	650	51g	52g	27g	1,360mg
Chicken Bacon Ranch Tender †	half sub filling	840	47g	28g	61g	1,300mg

† Buffalo Chicken Tender: Includes buffalo wing sauce and provolone.

† Hot Honey Chicken Tender: Includes mayo, lettuce, tomato and pickles. The 20g of sugar is the hot honey.

† Sweet & Spicy Chicken Tender: Includes sweet sriracha sauce and 3 Pepper Colby Jack.

† Chicken Bacon Ranch Tender: Includes ranch, provolone and bacon.

Full component nutrition

43 components across 6 categories, all per half sub, from Publix's published charts. Sodium is included on every row.

Tenders

Item	Serving	Cal	Protein	Carbs	Fat	Sodium
Hand-Breaded Chicken Tenders	2 tenders	470	46g	25g	20g	880mg
Baked Chicken Tenders	2 tenders	200	34g	4g	4.5g	600mg

Bread

Item	Serving	Cal	Protein	Carbs	Fat	Sodium
Flatbread	89g	240	8g	40g	5g	470mg
Italian 5 Grain	89g	270	9g	49g	4.5g	440mg
Soft Sub Roll	101g	250	10g	48g	2g	280mg
White	85g	240	8g	46g	2.5g	520mg
Whole Wheat	85g	220	12g	35g	3g	250mg
No Bread (Lettuce Base, Make It A Salad)	57g	10	<1g	2g	0g	10mg
No Bread (Spinach Base, Make It A Salad)	57g	15	2g	2g	0g	45mg

Cheese

Item	Serving	Cal	Protein	Carbs	Fat	Sodium
Jalapeño Pepper Jack	21g	80	5g	<1g	6g	135mg
Muenster	21g	80	5g	<1g	7g	135mg
Provolone	21g	80	5g	<1g	6g	190mg
Swiss	21g	80	6g	1g	6g	15mg
White American	21g	80	4g	<1g	7g	270mg

Condiments

Item	Serving	Cal	Protein	Carbs	Fat	Sodium
Chipotle Gourmaise	2 tbsp	180	<1g	2g	20g	260mg
Honey Mustard	2 tbsp	45	<1g	9g	0.5g	130mg
Pepperhouse Gourmaise	2 tbsp	160	<1g	4g	16g	320mg
Spicy Mustard	1 tbsp	15	<1g	1g	0.5g	120mg
Sub Dressing	2 tbsp	200	<1g	<1g	22g	100mg
Buttermilk Ranch †	4 tbsp	410	<1g	3g	44g	460mg
Deli Sub Sauce	2 tbsp	25	<1g	<1g	3g	15mg
Mayonnaise	2 tbsp	220	<1g	<1g	23g	150mg
Yellow Mustard	2 tbsp	20	<1g	1g	1.5g	360mg

† Buttermilk Ranch: Published at 4 tbsp; the other condiments are 2 tbsp.

Extras

Item	Serving	Cal	Protein	Carbs	Fat	Sodium
Avocado	2 slices	30	<1g	2g	3g	0mg
Bacon	2 slices	60	3g	<1g	4.5g	150mg
Double Meat	2 tenders	470	46g	25g	20g	880mg
Guacamole †	30g	40	<1g	3g	4g	0mg
Hummus	4 tbsp	140	4g	8g	10g	380mg

† Guacamole: Source lists 125mg cholesterol, a Publix data error for a plant-based item; cholesterol isn't shown here.

Toppings

Item	Serving	Cal	Protein	Carbs	Fat	Sodium
Banana Peppers	5 pieces	0	<1g	<1g	0g	290mg
Black Olives	10 pieces	15	<1g	<1g	1.5g	105mg
Black Pepper	1/16 tsp	0	<1g	<1g	0g	0mg
Boar's Head Pickle Chips	5 slices	0	<1g	<1g	0g	125mg
Cucumbers	3 slices	0	<1g	<1g	0g	0mg
Dill Pickles	5 slices	0	<1g	<1g	0g	210mg
Green Peppers	3 rings	0	<1g	<1g	0g	0mg
Jalapeño Peppers	4 pieces	0	<1g	<1g	0g	130mg
Lettuce	.75 oz	0	<1g	<1g	0g	0mg
Oil & Vinegar Packets	1/8 tbsp	10	<1g	<1g	1g	0mg
Onions	5 rings	5	<1g	1g	0g	0mg
Oregano	1/16 tsp	0	<1g	<1g	0g	0mg
Salt	1/16 tsp	0	<1g	<1g	0g	150mg
Spinach	.66 oz	0	<1g	<1g	0g	15mg
Tomato	2 slices	10	<1g	2g	0g	0mg

The tenders

Two hand-breaded tenders are 470 calories, 46g of protein, and 880mg of sodium. That is 59% of the calories, 78% of the protein, and 55% of the sodium in a standard half. The bread, cheese, and toppings add the other 330 calories.

Baked tenders

Baked tenders are 200 calories, 34g of protein, and 600mg of sodium for two. The standard half drops from 800 to 530 calories and keeps 47g of protein. A whole drops by 540.

Buffalo, Hot Honey, and the rest

Buffalo is 580 calories and 1,860mg of sodium for the filling alone, more than double plain tenders. Sweet & Spicy is 650 calories with 25g of sugar. Hot Honey is 500 with 20g of sugar. Chicken Bacon Ranch is 840 calories and 61g of fat.

Sauce

The standard sub has no sauce. Honey mustard adds 45 calories, mayo adds 220 and takes the half to 1,020, and buttermilk ranch adds 410 and takes it to 1,210. Yellow or spicy mustard is 15 to 20.

Half vs whole

Publix only publishes the half. A whole here doubles everything except the condiment: about 1,600 calories, 118g of protein, and 3,180mg of sodium, more than a 2,300mg day.

Lighter and higher-protein builds

Baked tenders on whole wheat with swiss and yellow mustard are about 530 calories, 52g of protein, and 1,225mg of sodium on a half. On a lettuce base with swiss they are about 300 calories and 40g of protein. Double baked tenders on whole wheat with swiss are 86g of protein for 710 calories.

FAQ

How many calories are in a Publix chicken tender sub?

A half with two hand-breaded tenders, a white roll, provolone, lettuce, and tomato is about 800 calories. A whole is about 1,600. Sauce adds to that: 45 for honey mustard, 220 for mayo, 410 for buttermilk ranch.

How much protein is in a Publix chicken tender sub?

About 59g on a half and 118g on a whole. The tenders are 46g of the half. With baked tenders a half has about 47g for 530 calories.

How many calories are in a Publix buffalo chicken tender sub?

The Buffalo filling is 580 calories per half and includes the sauce and provolone. On a white roll with lettuce and tomato it is about 830 calories for a half and 1,660 for a whole. The filling alone has 1,860mg of sodium.

How many calories are in a Publix hot honey chicken tender sub?

The Hot Honey filling is 500 calories per half and includes mayo, lettuce, tomato, and pickles, with 20g of sugar. On a white roll that is about 740 calories for a half and 1,480 for a whole.

Is the Publix chicken tender sub healthy?

It is high in protein but heavy, at about 800 calories and 1,590mg of sodium for a half. Baked tenders on whole wheat with swiss and yellow mustard bring a half to about 530 calories and 52g of protein.

Chicken Tender Sub or Ultimate Sub at Publix?

A half Chicken Tender Sub is about 800 calories and 59g of protein, against about 675 and 32g for a half Ultimate Sub. That is 125 more calories for almost twice the protein, and about 210mg more sodium.

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