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Satisfying Sandwiches: A Look at Penn Station’s Nutritious Options

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Penn Station is beloved for its grilled sandwiches piled high with quality ingredients. From classics like subs and clubs to more unique options like the Chicken Parmesan and 8” Grilled Vegetarian, Penn Station has something for every palate. But are these indulgent sandwiches actually good for you? Let’s take a closer look at the nutritional information of some of Penn Station’s most popular sandwiches.

A Variety of Healthy Breads

The foundation of any great sandwich is the bread, and Penn Station offers a few nutritious options. Their 9-Grain wheat bread contains hearty whole grains like oats rye and barley. These complex carbs provide lasting energy along with important nutrients and fiber. Penn Station’s Multigrain roll is another excellent choice, made with sunflower seeds, cracked wheat, and flax seeds. The fiber, vitamin E, and plant-based protein in these seeds makes this a very balanced bun. Finally, for carb-conscious customers, Penn Station has lettuce wrap sandwiches. Skipping the bread slashes carbs and calories while still allowing you to enjoy your favorite fillings.

Lean and Clean Proteins

In addition to quality bread, the protein is arguably the most important part of a sandwich. Penn Station offers lean and minimally processed options like turkey, chicken, and ham. A single slice of their Boar’s Head® Ovengold Turkey contains just 25 calories and 5 grams of protein with less than half a gram of fat. For a heartier protein punch, try the Chicken Parmesan sandwich. A small Chicken Parmesan sub contains 42 grams of protein thanks to its 5 ounces of crispy breaded chicken. Penn Station also has more indulgent meats like salami and bacon. However, these should be enjoyed in moderation due to their higher fat and sodium content.

Nutrient-Packed Produce

What transforms a sandwich from good to great is veggies. Penn Station piles on fresh produce like lettuce tomatoes peppers, onions, pickles, and more. Not only do these add delicious crunch and flavor, they provide a mega dose of vitamins, minerals, and antioxidants. For example, the tomatoes in Penn Station’s subs supply vitamin C, potassium, and lycopene. The onions contain inulin, a type of fiber that feeds healthy gut bacteria. And the lettuce offers folate, vitamin K, and important phytonutrients. Don’t be shy about asking for extra veggies to maximize the nutrition in your sandwich.

Sauces and Spreads to Suit Your Needs

Condiments can make or break a sandwich. Penn Station gives customers control over sauces and spreads to customize nutrition. Their classic sandwich toppings like mustard, mayo, and ranch are tasty, but high in fat and sodium. For a lighter option, get sandwiches dressed with Sub Sauce, a vinegar-based pizza sauce with only 15 calories per tablespoon. Oil and vinegar is another lean choice that adds a punch of flavor. Or try a smear of avocado, which provides metabolism-boosting monounsaturated fats and fiber. Those looking to limit carbs should avoid sugary dressings like honey mustard and sweet BBQ sauce.

Crunchy Side of Fries

What’s a sandwich without fries? Penn Station’s fresh-cut fries cooked in peanut oil are crave-worthy, but certainly a treat. A small order of fries contains 26 grams of fat, while a large has a whopping 87 grams. But don’t despair! There are a few ways to keep your fry habit in check. Opt for a small size to keep portions under control. Split an order with a friend. Or substitute apple slices or a side salad for a healthier pairing. As always, moderation is key. An occasional serving of fries can be part of a balanced diet.

In the end, Penn Station’s sandwiches can be a nutritious choice when ordered mindfully. Opt for healthier bread, pile on veggies, control sauces and pair with a side salad. The delicious sandwiches satisfy without excessive calories, fat, or sodium. So next time you’re craving Penn Station, don’t be afraid to indulge in a hearty, healthy sandwich. With better-for-you choices like the 8” Grilled Vegetarian, Turkey Dagwood and Chicken Parmesan, you can feel good about grabbing a quick, quality meal.

Chicken Parmesan Sub (Small) (63 g) and Pizza Sub (Small) (58 g). The Sandwiches on the Penn Station menu with the lowest amount of protein are 8″ Grilled Vegetarian (8 g)

Is your chicken hormone free?

Yes, we utilize a chicken tender that is hormone and pesticide free.

Does your bread contain milk/milk-derived ingredients?

No, however our Premium Butter Flavored Oil contains barley, soy, milk and egg components. Egg percentage is .01%

High Protein Chicken Parmesan Sub #highprotein

FAQ

How many calories in a Penn Station chicken parmesan sub?

Penn Station Chicken Parmesan 6 Inch Sandwich (1 serving) contains 48g total carbs, 44g net carbs, 12g fat, 16g protein, and 350 calories.

What is the healthiest Penn Station sandwich?

The healthiest option at Penn Station is typically a grilled, vegetarian sub with customized toppings, or a grilled chicken or turkey sub.

How many calories are in penn station 8 inch Philly cheesesteak?

Penn Station 8″ Small Philadelphia Cheesesteak (1 serving) contains 69g total carbs, 64.5g net carbs, 49g fat, 37g protein, and 887 calories.

How much protein does a Chicken parm sub have?

Nutrition Facts
Nutrient Value
Net carbs 56g
Fiber 5g
Sugar
Protein 26g

Which Penn Station sandwich has the lowest protein?

The Sandwiches on the Penn Station menu with the lowest amount of protein are 8″ Grilled Vegetarian (8 g), Pizza Sub (Small) (13 g) and Turkey Dagwood (Lite) (18 g). The Sandwiches on the Penn Station menu with the highest amount of protein are Chicken Teriyaki Sub (51 g), Chicken Parmesan Sub (Small) (42 g) and Philly Cheesesteak (Small) (42 g).

Which Penn Station sandwiches have the most carbs?

The Sandwiches on the Penn Station menu with the highest amount of carbs are Philly Cheesesteak (Small) (74 g), Chicken Parmesan Sub (Small) (63 g) and Pizza Sub (Small) (58 g). The Sandwiches on the Penn Station menu with the lowest amount of protein are 8″ Grilled Vegetarian (8 g), Pizza Sub (Small) (13 g) and Turkey Dagwood (Lite) (18 g).

Which Penn Station sandwich has the highest sodium?

The Sandwiches on the Penn Station menu with the highest amount of sodium are Chicken Teriyaki Sub ( mg), Chicken Parmesan Sub (Small) ( mg) and Philly Cheesesteak (Small) ( mg). The Sandwiches on the Penn Station menu with the lowest amount of fiber are .

Which Penn Station sandwich has the most fat?

The Sandwiches on the Penn Station menu with the highest amount of total fat are Philly Cheesesteak (Small) (57 g), 6″ Club (37 g) and 6″ Italian Sub (36 g). The Sandwiches on the Penn Station menu with the lowest amount of carbs are Chicken Teriyaki Sub (14 g), Turkey Dagwood (Lite) (34 g) and 6″ Italian Sub (42 g).

Is Penn Station a good place to eat a submarine sandwich?

The Penn Station menu that I had was a treat with a variety of submarine sandwiches. But the hearth-baked bread they use really sets the flavour to a different level. It’s baked right on the floor of a wood-fired oven which gives it a unique and mouth-watering taste and texture. Definitely a must-try, especially when topped with some USDA steak.

Does Penn Station have a cheesesteak sandwich?

The new cheesesteak sandwich that had taken Jeff’s previous deli by storm. Today, there are over 310 Penn Station restaurants spread across more than 15 states, all modeled after that very first one that I was lucky enough to visit. In my eyes, what makes Penn Station stand out is their freshly prepared grilled submarine sandwiches.

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