| What to Order & Avoid at Publix Deli | |
|---|---|
| Most Nutritious Options | Least Nutritious Options |
| Eat Fresco Breakfast Vegetable & Egg White Scramble (Breakfast) | Quiche Lorraine (Breakfast) |
| Veggie Sub (Deli Subs) | Chicken Tender Sub (Deli Subs) |
| Grab and Go Croissant, Turkey (Grab & Go Sandwiches) | Honey Maple Turkey and Brie Sandwich (Grab & Go Sandwiches) |
| Turkey Sub on Whole Wheat (Boar's Head Sandwiches) | Jerk Turkey & Gouda Sub (Boar's Head Sandwiches) |
Most Nutritious Option
Whether you’re customizing a Publix sub or reaching for a pre-made sandwich, choose one with whole wheat bread, plenty of vegetables, and no high-calorie, high-fat extras like cheese and mayonnaise. You can create a flavorful, satisfying sandwich using ingredients like green peppers, cucumbers, lettuce, tomato, onions, and spinach, which add taste, texture, and nutrition but very few calories.
Best Vegetables for Low-Carb Diets
Breakfast
Pre-made breakfast items are available at many Publix locations, though the options are limited. You'll find a standard quiche or platter with eggs and bacon or sausage.
✓Eat Fresco Breakfast Vegetable & Egg White Scramble
The Eat Fresco breakfast vegetable and egg white scramble is available in the pre-made meal section. The full dish provides 160 calories, 1g fat, 0g saturated fat, 20g carbohydrates, 15g protein, and 240mg sodium.
✗Quiche Lorraine
The quiche Lorraine comes in at 1,040 calories, 76g fat, 42g saturated fat, 46g carbohydrate, 6g sugar, 44g protein, and 1,120mg sodium.
If you get a pre-made breakfast item like this breakfast quiche, consider saving half for later. Add a side of fruit to round out the meal.
Deli Subs
You can make a 6- or 12-inch sub at Publix with your choice of ingredients, including bread and wraps, veggies, cheese, and meat. Go for the 6-inch sub and focus on filling your sandwich with low-fat protein and lots of veggies.
✓Veggie Sub
The 6" veggie sub on whole wheat bread with no cheese provides 220 calories, 27g fat, 3g saturated fat, 35g carbohydrate, 9g sugar, 12g protein, and 250mg sodium.
✗Chicken Tender Sub
The 12" chicken tender sub with Italian bread, American cheese, veggies, and mayo comes in at 2,000 calories, 89g fat, 21g saturated fat, 155g carbohydrate, 15g sugar, 122g protein, and 4,003mg sodium.
The easiest way to make a healthier sandwich at Publix Deli is to skip the cheese, which can save around 80 calories and 6g fat, and opt for the whole wheat sub roll. Forgo any sauces or dressings, which can be difficult to portion out and tend to be high in calories, fat, sodium, and even sugar.
Grab & Go Sandwiches
The availability of Grab & Go items will vary at each Publix location. While these options may be quicker and easier than ordering a custom or menu sandwich at the deli counter, you'll have less control over the serving size, ingredients, and nutrition of the sandwich.
✓Grab & Go Croissant, Turkey
The grab and go croissant with turkey has 490 calories, 30g fat, 18g saturated fat, 27g carbohydrates, 29g protein, and 1,110mg sodium.
✗Honey Maple Turkey and Brie Sandwich
The honey maple turkey and brie Grab & Go sandwich provides 960 calories, 34g fat, 17g saturated fat, 86g carbohydrate, 30g sugar, 76g protein, and 2,300mg sodium.
Pre-made sandwiches are made with different types of bread, wraps, and croissants. Keep in mind that these Grab & Go sandwiches are typically larger than a made-to-order half-size sub and already include extras like cheese and mayo.
Boar’s Head Sandwiches
In addition to its own line of subs, Publix also offers a selection of sandwiches made with Boar’s Head premium deli meat and cheese.
✓Turkey Sub on Whole Wheat
The 6" Boar's Head turkey sub on whole wheat with no cheese offers 360 calories, 7g fat, 1g saturated fat, 38g carbohydrate, 11g sugar, 31g protein, and 1,480mg sodium.
While Boar's Head products serve as the sub’s base, you can customize the choice of bread, veggies, and other toppings to reduce the overall calorie, fat, and sodium content of your sandwich.
✗Jerk Turkey & Gouda Sub
The 12" Boar's Head jerk turkey and gouda sub on Italian bread with bacon, honey mustard, extra cheese, veggies, and mayo comes in at 1,550 calories, 79g fat, 27g saturated fat, 123g carbohydrate, 20g sugar, 107g protein, and 5,020mg sodium. The American Heart Association recommends limiting daily sodium intake to 1,500mg for better heart health.
How to Choose Low-Fat Meats
Diet-Specific Options
Publix Deli has a few options for you if you follow a gluten-free, low-carb, low-fat, low-sodium, or vegetarian diet, although you may have to look beyond the sandwich menu to the pre-made salads, bowls, and other options. People with diabetes or who follow a low-FODMAP or vegan diet may have trouble finding a suitable menu item.
Publix offers a general FAQ about nutrition, specific diets, and food allergies on its website. It also provides a searchable online catalog of its products. However, this information pertains to the whole store, not just the deli department. If you have certain dietary needs, let the deli counter employee know when you're placing an order.
Some items at Publix are specially labeled to provide more information about how they’re made. To receive a Publix GreenWise label, products have to meet certain requirements, including:
- Must be USDA Organic
- Must be made with at least 70% organic ingredients
- Must contain no artificial preservatives, flavors, or colors (may contain colors from natural sources)
- Must be raised without antibiotics or added hormones
Keep in mind that if you have a specific health goal, such as weight loss, a Publix Greenwise product is not necessarily a better choice. A product with the label might be organic and preservative-free, but it may be high in calories, fat, sodium, or added sugar.
How Food Transparency Helps You Make Healthier Choices
If you’re choosing from your store’s selection of Grab & Go items, be sure to read the labels carefully. If you have any concerns about how the products, or any ingredients used in them, were produced or stored, ask the deli counter or a Publix store manager for more information.
Gluten-Free
Publix Deli doesn't generally use gluten-free bread or wraps for its pre-made sandwiches, but you can request it when ordering a custom sub. Other products and ingredients used in subs, such as deli meat and cheese, are gluten-free.
Publix places stickers (or “Wellness Icons”) on some products to denote if they are gluten-free, organic, or made with only natural ingredients. Publix also uses these stickers to identify some products in-store that have been declared gluten-free by their manufacturers and comply with FDA regulations.
For deli products, you’ll want to check the ingredients list to ensure a sandwich does not have gluten-containing ingredients. However, be aware that even if a product does not contain gluten, it may have come into contact with a gluten-containing ingredient during transport, storage, or preparation.
Low-Carb
While there are not many low-carb options on the Publix Deli menu (most of the items are sandwiches or other bread-based dishes), some pre-made salads are available and may be a nutritious choice with fewer carbs.
- Publix Deli Chicken Breast Salad
- Publix Deli Original Oven Roasted Chicken
- Publix Deli Egg Salad
Low-Fat
For a low-fat meal at the Publix deli, reach for the Boar's Head Southwest protein bowl (a prepackaged item). Packed with rice, corn, beans, red peppers, and turkey breast, it only includes 2.5g fat per serving.
- Publix Deli Beans
- Boar's Head Southwest Protein Bowl
Low-Sodium
Stick to a low-sodium diet by ordering the Eat Fresco grilled salmon from the self-serve prepackaged food area in the Publix Deli. The full dish provides only 105mg sodium.
- Publix Deli Carrot & Raisin Salad
- Eat Fresco Grilled Salmon, Balsamic Glazed
Vegetarian
Publix Deli doesn’t offer any designated vegan products. If you’re a vegetarian, however, you can easily customize a meatless sandwich or sub. Some pre-made Grab & Go sandwiches are also veggies-only—though you’ll want to check the label to be sure it does not contain any non-vegetarian ingredients.
Here are the Publix subs and sandwiches specified as vegetarian:
- Publix Veggie Grab & Go Wrap
- Tom & Moz Grab & Go Artisan Sandwich
- Publix Veggie Sub
Food Allergies and Safety
Publix provides information about food allergens and food safety practices within its general FAQ. However, the information is not specific to the store, any one department (including the deli), or the products Publix carries.
You may be able to find information about specific products and ingredients online using the Publix Product Catalogue.
If you have a food allergy, exercise caution when ordering or purchasing products from Publix. Nutrition labels and ingredient lists will be available on some deli products, such as the Grab & Go sandwiches.
If you’re getting a sub made to order, ask the deli counter employees for more detailed nutrition information on specific products, such as meat, cheese, and sauces.
A Word From Verywell
Publix is a popular supermarket chain in the southern U.S. offering a wide range of sandwiches and subs in its deli department. While pre-made Grab & Go sandwiches are easy and convenient, they aren’t always the most nutritious option available.
If you’re working toward a health goal such as losing weight or have specific dietary concerns, take the time to customize your own nutritious and satisfying sandwich using select ingredients from the deli counter, including Publix bread and wraps, Boar’s Head deli meats, sliced cheese, and veggies.
