Chicken tender subs from Publix are a popular menu item at the grocery store chain, which has locations across the Southeastern United States. For health-conscious customers looking to count calories and make smart dietary choices, the calorie content of Publix subs like the chicken tender sub is an important consideration.
Quick Answer
A whole Publix chicken tender sub contains approximately 1120 calories. The number of calories can vary slightly depending on the exact ingredients and quantities used.
Calories in Publix Chicken Tender Sub Ingredients
To determine the calorie count of a Publix chicken tender sub, we need to look at the calories in each of the main ingredients:
- Chicken tenders – The chicken tenders provide the bulk of the protein and calories. Three medium chicken tenders generally contain around 120-170 calories each.
- Bread – The standard “Publix white sub roll” contains 200 calories per each 6-inch roll.
- Mayonnaise – Regular mayonnaise contains about 90 calories per tablespoon. A chicken tender sub probably has around 2-3 tablespoons.
- Lettuce – Leaf lettuce provides only about 5 calories per cup. Even with several leaves the lettuce adds a minimal amount of calories.
- Tomatoes – One medium tomato sliced up contains around 25 calories.
By adding up the estimated calorie counts for each ingredient, we can calculate an approximate total calorie count for the whole sub.
Calorie Count for a Small, Medium, and Large
Publix chicken tender subs come in three sizes:
- Small (6-inch sub) – Approximately 560 calories
- Medium (12-inch sub) – Approximately 1120 calories
- Large (18-inch sub) – Approximately 1680 calories
Halving or doubling the standard medium 12-inch sub provides a reasonable estimate of the calories in a small or large sub.
Variables that Affect Calorie Count
While the estimates above provide a general idea of the calorie content in Publix chicken tender subs, the actual amount may vary somewhat depending on:
- Ingredient quantities – More or less chicken, mayo, etc will increase or reduce calories.
- Chicken tender size – Larger or smaller tenders will alter the calories.
- Bread type – Subs made with multigrain or wheat bread will be lower calorie.
- Extra toppings – Adding cheese, bacon, dressings or other toppings increases calories.
- Preparation method – Chicken tenders grilled instead of fried reduces fat and calories.
Nutritional Information for Chicken Tender Subs
While calories provide a general indicator of the energy content in food, looking at the full nutritional breakdown can give more insight into the health implications of eating a Publix chicken tender sub:
| Nutrient | Amount | % Daily Value* |
|---|---|---|
| Calories | 1120 | 56% |
| Total Fat | 60g | 92% |
| Saturated Fat | 10g | 50% |
| Trans Fat | 1g | N/A |
| Cholesterol | 165mg | 55% |
| Sodium | 1528mg | 65% |
| Total Carbohydrates | 92g | 31% |
| Dietary Fiber | 4g | 16% |
| Protein | 48g | 96% |
*Percent Daily Values are based on a 2000 calorie diet
As the table shows, a Publix chicken tender sub provides high amounts of calories, fat (especially saturated fat), cholesterol and sodium. These levels are well over the recommended daily limits for most healthy adults. The subs also contain inadequate fiber.
Ways to Make Your Chicken Tender Sub Healthier
While chicken tender subs will always be a high calorie indulgence, there are some simple ways to reduce the calories and improve the nutrition if you want to make your sub a little healthier:
- Choose a small or medium sub
- Pick wheat or multigrain bread
- Load up on lettuce, tomatoes, onions and other veggies
- Use just 1-2 tbsp mayo or swap for low-fat options
- Add mustard, oil & vinegar or other low calorie sauces and seasonings
- Pick grilled chicken tenders instead of fried
- Skip any extra cheese or bacon toppings
- Ask for the sauce on the side and use sparingly
- Split the sub with a friend or eat half now and save half for later
Health Impact of Frequent Chicken Tender Sub Consumption
While an occasional chicken tender sub can be worked into a healthy diet, regularly eating these subs can increase the risk for chronic health issues over time due to excess calories, saturated fat, sodium and other factors. Some potential health impacts of frequently indulging in chicken tender subs include:
- Weight gain – The high calorie count can easily lead to overconsuming calories and unwanted weight gain, especially if paired with sides like fries and drinks like soda.
- Heart disease – Diets high in saturated fat, trans fats, cholesterol and sodium increase the risk for high cholesterol, high blood pressure and heart disease.
- Type 2 diabetes – Heavy consumption of highly processed carbs like sub rolls may increase insulin resistance and diabetes risk.
- Gastrointestinal issues – The high fat content can cause GI symptoms like abdominal pain, bloating, diarrhea or other upset in some people.
- Certain cancers – Frequent processed meat consumption is associated with increased risks for colorectal cancer and other malignancies.
For those concerned about health issues like heart disease, blood pressure, cholesterol and diabetes, chicken tender subs and other high-fat, high-sodium meals should comprise only an occasional part of their diet, rather than being a regular menu choice.
Comparison to Other Fast Food Chicken Sandwiches
How does the calorie count for a Publix chicken tender sub stack up against other popular chicken sandwiches from fast food restaurants?
| Sandwich | Calories |
|---|---|
| Publix Chicken Tender Sub | 1120 |
| Chick-fil-A Chicken Sandwich | 440 |
| McDonald’s Buttermilk Crispy Chicken Sandwich | 520 |
| Wendy’s Grilled Chicken Sandwich | 320 |
| Burger King Original Chicken Sandwich | 670 |
As shown, a full size Publix chicken tender sub has roughly 2-3 times the calories of most standard fast food chicken sandwiches. Factors like the large sub roll, fried chicken tenders, full-fat mayonnaise and optional cheese & bacon lead to the higher calorie count compared to sandwiches from most major chains.
Cooking and Calculating Calories in Homemade Chicken Tender Subs
Making your own chicken tender sub at home allows you to control the ingredients and calories. Here are some tips for cooking homemade subs:
- Purchase (or prepare your own) baked or grilled chicken tenders to avoid the calories from frying.
- Choose whole grain sub rolls, pitas or wraps.
- Spread rolls lightly with reduced-fat mayo or mustard.
- Load up on veggie toppings like lettuce, tomatoes, onions, pickles, etc.
- Add spices, herbs and low-cal sauces for flavor.
- Use online calorie counters to add up calories for each ingredient.
- Weigh or measure portions to determine accurate serving sizes and amounts.
- Divide into appropriate portion sizes to avoid overeating.
Preparing homemade chicken subs allows you to enjoy the great taste while keeping calories under control. Aim for around 400-650 calories per 6-inch sub depending on your diet needs.
Should You Eat a Publix Chicken Tender Sub if You’re on a Diet?
If you’re following a reduced-calorie diet for weight loss or health reasons, Publix chicken tender subs are usually not the best choice. With 1120 calories or more in a full-size sub, a single sub contains well over half the daily recommended calorie intake for most adults trying to lose weight.
However, an occasional splurge on your favorite sub can be worked into most healthy eating plans in moderation. Here are some tips for enjoying a Publix chicken tender sub without derailing your diet:
- Order a small sub with 6-inch roll instead of full 12-inch size.
- Ask for extra vegetables to help fill you up with fewer calories.
- Share the sub with a friend or split into two meals.
- Fit the sub into your daily calorie allotment by eating lighter at other meals.
- Avoid extras like chips, cookies or soda which add hundreds more calories.
- Use it as a “cheat meal” sparingly instead of a regular option.
- Have half as a meal and save the other half for the next day.
While not an everyday value menu selection, an occasional Publix chicken tender sub can be worked into an otherwise balanced, reduced-calorie diet, especially if you utilize portion control strategies and balance intake at other meals. Having a half sub instead of the full-size sandwich is a smart strategy to keep your overall calories in check.
Conclusion
A classic Publix chicken tender sub packs some serious calorie punches at over 1100 calories for a medium sub and over 1600 for a large. All that chicken fried in batter, slathered with mayo and cheese on a big sub roll adds up fast. An occasional indulgence is unlikely to be harmful for most people, but regular consumption can lead to weight gain and other negative health impacts.
Individuals counting their calories for weight loss or health should proceed with caution when it comes to these subs. However, using strategies like choosing smaller sizes, loading up on veggies, and sharing or splitting the sub can allow you to enjoy the tasty treat without derailing your healthy eating plan.
When a chicken tender sub craving strikes, being mindful of portion sizes and frequencies is key. With some moderation and smart choices, you can still enjoy this iconic southern sandwich while maintaining overall caloric balance.
