Potbelly Sandwich Shop vs Quiznos: Calorie Comparison (2026)

When it comes to fast food sandwiches, understanding the calorie counts can help you make informed choices. Potbelly Sandwich Shop and Quiznos are two popular chains, each offering a variety of options. In this calorie comparison, we will explore how these two chains stack up against each other. From light meals to high-protein options, let's dive into the numbers.

Potbelly Sandwich Shop vs Quiznos: The Numbers

At a glance, Potbelly Sandwich Shop appears to offer slightly lighter options compared to Quiznos. With average calories per item being lower, it may appeal to those watching their intake.

Metric	Potbelly Sandwich Shop	Quiznos
Menu items analyzed	176	171
Average calories per item	298 kcal	313 kcal
Lightest real meal	Bacon (120 kcal)	Base, for BBQ Chicken Ranch, Half (130 kcal)
Highest-protein item	Turkey Club, Bigs (52 g)	Gyro Salad Wrap (49 g)
Best protein-per-calorie	Turkey, Kid (12.2/100cal)	Base, for Honey Mustard on Flatbread (26.3/100cal)
Calorie range	5-1240 kcal	15-840 kcal

Potbelly averages 298 calories per item across 176 items, while Quiznos comes in at 313 calories per item across 171 offerings. The range of calories also varies, with Potbelly's items ranging from 5 to 1240 calories and Quiznos from 15 to 840 calories.

Average Calories by Category

Both chains provide a variety of meal choices.

Category	Avg cal, Potbelly Sandwich Shop	Avg cal, Quiznos
Entrees	343 kcal	674 kcal
Desserts	580 kcal	365 kcal
Sandwiches	375 kcal	441 kcal
Beverages	470 kcal	58 kcal
Soup	226 kcal	287 kcal
Appetizers & Sides	271 kcal	220 kcal
Baked Goods	320 kcal	160 kcal
Toppings & Ingredients	122 kcal	226 kcal

Potbelly's lightest real meal is the Bacon at 120 calories, whereas Quiznos offers the Base for BBQ Chicken Ranch, Half at 130 calories. This slight difference highlights how both chains cater to customers seeking lighter meals.

Lightest Options at Potbelly Sandwich Shop

Lightest at Potbelly Sandwich Shop	Calories	Protein
Turkey, Kid	90 kcal	11 g
Ham, Kid	110 kcal	10 g
Bacon	120 kcal	10 g
Milk, Kids	130 kcal	8 g
Cheese, Kid	140 kcal	9 g
Chicken Noodle Soup, Bowl	150 kcal	11 g

Lightest Options at Quiznos

Lightest at Quiznos	Calories	Protein
Base, for Honey Mustard on Flatbread	80 kcal	21 g
Base, for BBQ Chicken Ranch, Half	130 kcal	17 g
Base, for Honey Mustard Chicken, Half	130 kcal	17 g
Base, for Chef Salad, Half	160 kcal	16 g
Chili, Small	160 kcal	11 g
Chili w/ 2 Crackers, Small	185 kcal	11 g

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The Verdict

In conclusion, Potbelly Sandwich Shop is the lighter option with an average of 298 calories per item compared to Quiznos' 313. For those prioritizing lower calorie meals, Potbelly may be the better choice. However, Quiznos offers a high-protein option with the Gyro Salad Wrap at 49 grams of protein, appealing to those looking for a protein boost. Ultimately, your choice may depend on your specific dietary goals.

Methodology

Both chains are compared using verified calorie and macro data from published menu information. Averages cover all analyzed items and are a rough guide, not a claim that one chain is universally healthier, since your order and toppings drive the real number. Potbelly Sandwich Shop averages 298 calories per item across 176 items; Quiznos averages 313 across 171.