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

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

Aside from good bread, the protein in a sandwich may be the most important thing about it. Penn Station has turkey, chicken, and ham, all of which are lean and have been minimally processed. In just one slice, their Boar’s Head® Ovengold Turkey has 25 calories, 5 grams of protein, and less than 0.5 grams of fat. For a heartier protein punch, try the Chicken Parmesan sandwich. The 5 ounces of crispy breaded chicken in a small Chicken Parmesan sub give it 42 grams of protein. Plush meats like salami and bacon can also be found at Penn Station. But because they have more fat and sodium, these should only be eaten in small amounts.

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 peanut oil-cooked fresh-cut fries are a treat that you’ll want again and again. A small order of fries has 26 grams of fat, and a large order has 87 grams! Don’t worry, though—there are some things you can do to stay away from fries. Opt for a small size to keep portions under control. Split an order with a friend. Or, for a healthier pairing, try apple slices or a side salad instead. As always, moderation is key. Fries can be a healthy part of a diet once in a while.

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.