If you’re looking for a quick meal that won’t derail your health goals, Publix Deli has a variety of options that can either support or hinder your nutrition efforts. While there are some great choices, there are also a few menu items you might want to avoid if you’re focused on keeping it light. Here’s a rundown of what to order and what to skip from the Publix Deli.
Most Nutritious Options (Buy)
1. Eat Fresco Breakfast Vegetable & Egg White Scramble $5.99/7.5 oz
This breakfast option is a fantastic way to kick-start your day with a balanced meal. Packed with veggies and protein, it’s a light yet filling option that won’t leave you feeling weighed down.
Nutritional Facts
- Calories: 180
- Total Fat: 5g
- Carbs: 18g
- Sodium: 360mg
- Dietary Fiber: 3g
- Sugar: 2g
- Protein: 16g
Ingredients
Egg whites, spinach, bell peppers, onions, sweet potatoes, olive oil.
Why We Buy This
This scramble is low in calories and fat while offering a good amount of protein and fiber to keep you satisfied throughout the morning.
Preparation Instructions
Heat and serve, perfect for a quick grab-and-go breakfast.
Versatility of Use
Pair with a whole grain English muffin or a side of fruit for a more complete meal.
What Customers Say
“Light and flavorful. It’s my go-to breakfast when I’m in a rush.”
2. Veggie Sub (Deli Subs) $5.99 (half sub), $8.49 (whole sub)/7-9 oz (half), 14-16 oz (whole)
For veggie lovers, the Publix Veggie Sub is a wholesome option that doesn’t skimp on flavor. Loaded with fresh vegetables, this sub is a perfect choice if you’re aiming to keep things light.
Nutritional Facts
- Calories: 450 (for half a sub)
- Total Fat: 18g
- Carbs: 50g
- Sodium: 870mg
- Dietary Fiber: 7g
- Sugar: 4g
- Protein: 15g
Ingredients
Lettuce, tomatoes, cucumbers, green peppers, onions, pickles, olives, spinach, with a choice of mustard or a light dressing.
Why We Buy This
It’s a nutrient-dense, fiber-packed meal that fills you up without weighing you down.
Preparation Instructions
Enjoy as is or customize with low-fat dressing options.
Versatility of Use
Great for lunch or dinner, you can also add avocado or grilled tofu for more protein.
What Customers Say
“Fresh, filling, and guilt-free. The veggie sub is always my go-to.”
3. Grab-and-Go Croissant, Turkey (Grab & Go Sandwiches) $4.49/5.5 oz
A lighter grab-and-go option for sandwich lovers, this turkey croissant balances flavor and nutrition.
Nutritional Facts
- Calories: 420
- Total Fat: 14g
- Carbs: 45g
- Sodium: 900mg
- Dietary Fiber: 3g
- Sugar: 6g
- Protein: 25g
Ingredients
Sliced turkey breast, croissant, lettuce, tomato, mustard, and light mayonnaise.
Why We Buy This
While not the lowest calorie option, it offers a balanced amount of carbs and protein for a more filling meal.
Preparation Instructions
Grab and go! No preparation needed.
Versatility of Use
Perfect as a quick lunch or even a light dinner option.
What Customers Say
“Convenient and tasty! I grab this when I need something quick but not too heavy.”
4. Turkey Sub on Whole Wheat (Boar’s Head Sandwiches) $6.99 (half sub), $9.49 (whole sub)/8 oz (half), 15 oz (whole)
This hearty sandwich is a solid pick if you’re craving a sub but want to keep things on the healthier side.
Nutritional Facts
- Calories: 380 (for half a sub)
- Total Fat: 9g
- Carbs: 50g
- Sodium: 860mg
- Dietary Fiber: 6g
- Sugar: 4g
- Protein: 25g
Ingredients
Boar’s Head turkey, lettuce, tomato, cucumber, mustard, and whole wheat sub roll.
Why We Buy This
Whole wheat adds fiber, and the lean turkey helps you stay full while keeping calories lower than many other deli options.
Preparation Instructions
Ready to eat. Pair with a side salad or fruit for a balanced meal.
Versatility of Use
Ideal for lunch or dinner. Add avocado or spinach for extra nutrients.
What Customers Say
“Healthy, filling, and flavorful. My top pick from the deli!”
Least Nutritious Options (Skip)
1. Quiche Lorraine (Breakfast) $4.99/5.25 oz
This delicious quiche may sound like a great start to your day, but it’s loaded with fat and sodium, making it one to avoid if you’re watching your diet.
Nutritional Facts
- Calories: 720
- Total Fat: 55g
- Carbs: 29g
- Sodium: 1,130mg
- Dietary Fiber: 2g
- Sugar: 3g
- Protein: 22g
Ingredients
Eggs, cream, bacon, cheese, pastry crust.
Why We Skip This
While delicious, the high calorie and fat content make this a less-than-ideal choice for a healthy meal.
What Customers Say
“Tasty, but too heavy. I feel sluggish after eating it.”
2. Chicken Tender Sub (Deli Subs) $7.99 (half sub), $10.49 (whole sub)/8-10 oz (half), 14-16 oz (whole)
A crowd favorite, but this sub is packed with calories, fat, and sodium—definitely a treat rather than a daily meal.
Nutritional Facts
- Calories: 1,000 (for half a sub)
- Total Fat: 48g
- Carbs: 100g
- Sodium: 2,200mg
- Dietary Fiber: 4g
- Sugar: 8g
- Protein: 45g
Ingredients
Fried chicken tenders, lettuce, tomato, mayonnaise, sub roll.
Why We Skip This
The fried chicken tenders and mayonnaise drive up the calorie and fat content, making this sub a less healthy option.
What Customers Say
“It’s a guilty pleasure, but I definitely wouldn’t eat it often.”
3. Honey Maple Turkey and Brie Sandwich (Grab & Go Sandwiches) $6.49/6.5 oz
While it sounds fancy, this grab-and-go sandwich is a calorie bomb with high fat and sugar content.
Nutritional Facts
- Calories: 670
- Total Fat: 32g
- Carbs: 68g
- Sodium: 1,250mg
- Dietary Fiber: 5g
- Sugar: 14g
- Protein: 30g
Ingredients
Honey maple turkey, brie, cranberry sauce, ciabatta roll.
Why We Skip This
The combination of brie and cranberry sauce adds extra fat and sugar, making it a less-than-ideal choice for those aiming for a healthy meal.
What Customers Say
“It’s indulgent, but definitely not something I’d eat regularly.”
4. Jerk Turkey & Gouda Sub (Boar’s Head Sandwiches) $6.99 (half sub), $9.49 (whole sub)/8-10 oz (half), 14-16 oz (whole)
This sandwich may be flavorful, but it’s also packed with sodium and fat, making it a less healthy choice.
Nutritional Facts
- Calories: 850 (for half a sub)
- Total Fat: 40g
- Carbs: 85g
- Sodium: 1,750mg
- Dietary Fiber: 5g
- Sugar: 7g
- Protein: 40g
Ingredients
Jerk turkey, gouda cheese, lettuce, tomato, mayonnaise, sub roll.
Why We Skip This
High fat, sodium, and calorie content make this sub a poor choice if you’re watching your diet.
What Customers Say
“I love the flavor, but I feel bloated after eating it.”
Final Say
When it comes to healthy options at the Publix Deli, there are plenty of choices that can keep you on track with your goals, but it’s important to know what to avoid. Stick to lean proteins, whole grains, and fresh vegetables for a nutritious meal, and save the heavier, more indulgent items for special occasions. With this guide, you’ll know exactly what to order and what to skip on your next Publix deli run!
