In this guide:
Why Potbelly Works for Macro Trackers
Potbelly is a sandwich chain known for toasted subs and customizable wraps. If you are tracking macros and eating out regularly, knowing how to order here is essential — because the difference between a 350-calorie, high-protein meal and a macro-wrecking order is usually just one or two substitutions.
The menu has hidden gems once you know the protein-to-calorie math. MacroMate has mapped out 10 optimized Potbelly builds — including the Grilled Chicken Club (Thin-Cut) at 770 cal / 87g protein for cutting and the Lucky 7 (BIGS) at 1,420 cal / 79g protein for bulking.
The key at Potbelly is knowing which items carry their weight in protein and which ones front-load fat or carbs with minimal payoff. This guide breaks down the best builds in each category with exact macros straight from the MacroMate database.
Best Potbelly Orders for Cutting
The Grilled Chicken Club (Thin-Cut) is the top pick when you are in a caloric deficit at Potbelly. At 770 calories with 87g protein, the protein-to-calorie ratio of 0.113 puts it among the most efficient cuts on the menu. The instructions: Order double grilled chicken on thin-cut bread with lettuce, mustard, red wine vinegar. This is the build to memorize for deficit days.
Grilled Chicken Club (Thin-Cut)
Order double grilled chicken on thin-cut bread with lettuce, mustard, red wine vinegar.
When cutting, the goal is maximum protein per calorie consumed. The Grilled Chicken Club (Thin-Cut) delivers 87g of protein for just 770 calories, leaving plenty of room in your daily budget for other meals. With only 45g of carbs and 25g of fat, the macro split is clean for a deficit.
MacroMate has 1 more Potbelly Cutting build — the Half BIGS Grilled Chicken & Cheddar (Double) at 510 cal / 55g protein. See all 2 Cutting builds in the app.
Best Potbelly Orders for Bulking
For a caloric surplus at Potbelly, the Lucky 7 (BIGS) is the anchor build. At 1,420 calories with 79g protein, it delivers serious mass-building fuel in a single order. Order guidance: Includes pepperoni, roast beef, salami, turkey, provolone on BIGS white.
Lucky 7 (BIGS)
Includes pepperoni, roast beef, salami, turkey, provolone on BIGS white.
Bulking at Potbelly is about hitting high calories with enough protein to support muscle growth. The Lucky 7 (BIGS) at 1,420 cal / 79g protein achieves both. The 84g of fat content means calorie density is high — exactly what you need when eating for size.
MacroMate has 2 more Potbelly Bulking builds — ranging from 930 to 1,020 calories. See all 3 Bulking builds ranked in the app.
Best Potbelly Orders for Maintenance
Maintenance is about consistency, and the Ham & Swiss (Thin-Cut) at Potbelly is built for it. At 480 calories with 37g protein, it hits a balanced macro profile you can order on autopilot. Ham and Swiss on white thin-cut bread, no sauce.
Ham & Swiss (Thin-Cut)
Ham and Swiss on white thin-cut bread, no sauce.
The Ham & Swiss (Thin-Cut) gives you 37g of protein at 480 calories — a ratio that works whether you are maintaining weight, slowly recomping, or just trying to eat well. 44g carbs and 19g fat round out a nutritionally balanced fast food meal.
MacroMate has 2 more Potbelly Maintenance builds — ranging from 380 to 760 calories. See all 3 Maintenance builds ranked in the app.
Best Potbelly Orders for Keto
Keto at Potbelly means finding items with minimal carbs and solid protein. The Italian (No Bread) delivers with just 3g of carbs and 23g protein at 470 calories. Order tip: Capicola, mortadella, pepperoni, salami, provolone — ask for no bread. That carb count keeps you in ketosis while the 41g of fat maintains the keto macro split.
Italian (No Bread)
Capicola, mortadella, pepperoni, salami, provolone — ask for no bread.
The Italian (No Bread) is genuinely keto-compatible at Potbelly. Under 3g of net carbs with 23g protein means no need for creative substitutions — just order it as directed and you are covered for the day's fat and protein targets.
MacroMate has 1 Keto build at Potbelly — Italian (No Bread) at 470 cal / 23g protein. Download the app to see it.
Potbelly Ordering Hacks That Matter
Knowing the specific builds is only part of the equation. These ordering principles will help you stay on track at Potbelly regardless of which build you choose.
Prioritize the Half Farmhouse Salad for protein efficiency. At 160 cal with 19g protein, the protein-to-calorie ratio of 0.119 is one of the best on the Potbelly menu. Half salad with grilled chicken, bacon, egg, veggies. Ask for mustard and vinegar instead of dressing.
The Half Farmhouse Salad is your low-calorie anchor. At just 160 calories with 19g protein, this is the order when you are tight on your daily budget. Half salad with grilled chicken, bacon, egg, veggies. Ask for mustard and vinegar instead of dressing.
Watch the add-ons. At Potbelly, sauces, dressings, and sides can quietly add 200-400 calories to an otherwise lean order. Ask for sauces on the side, skip cheese where you can, and opt for water over soda — those three habits alone can save you 300+ calories per visit.
For keto, the Italian (No Bread) is your go-to. Only 3g of carbs with 23g protein. Capicola, mortadella, pepperoni, salami, provolone — ask for no bread.
What to Always Avoid at Potbelly
Not every item at Potbelly is worth the calories. These are the orders most likely to derail your macros — high in fat or carbs relative to their protein content.
Watch out for the Grilled Chicken Club (Thin-Cut) (770 cal). At 770 calories with 87g protein, this has a low protein-to-calorie ratio that makes it a poor choice when cutting. If you order it, make sure you are in a surplus and it fits your goal for the day.
Watch out for the Ham + Egg + Swiss + Mushrooms (Extra Ham) (760 cal). At 760 calories with 55g protein, this has a low protein-to-calorie ratio that makes it a poor choice when cutting. If you order it, make sure you are in a surplus and it fits your goal for the day.
Default sides and combos add up fast. At Potbelly, the default sides — fries, chips, sugary drinks — can add 400-600 calories without meaningfully increasing your protein intake. Swap for a side salad, water, or nothing extra when cutting.
Potbelly vs. Subway for Macros
Both Potbelly and Subway are solid choices for macro tracking, but they have different strengths depending on your goal.
Potbelly for cutting: The Grilled Chicken Club (Thin-Cut) at 770 cal / 87g protein is a strong deficit option. Compare that to what Subway offers — check the Subway macro hacks guide to see how they stack up side by side.
Potbelly for bulking: The Lucky 7 (BIGS) at 1,420 cal / 79g protein is built for surplus. If you are choosing between the two chains on a bulk day, this is the Potbelly anchor build.
The bottom line: both chains have macro-friendly options, but the best choice depends on your specific goal that day. MacroMate has 10 Potbelly builds and a full Subway breakdown so you can compare directly. For more options across all chains, see our 15 best high-protein fast food orders.
MacroMate has 10 Potbelly builds classified by goal — Cutting, Bulking, Maintenance, Keto — each ranked by protein-to-calorie ratio with exact order instructions. Looking for options at other restaurants? Check out our 15 best high-protein fast food orders, how MacroMate compares to MyFitnessPal, and how to hit your macros eating out.
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