Capriottis Sandwich Shop Nutrition and Calories is something you need to check before you order, because their portions are huge. Capriottis Sandwich Shop stacks its subs generously, and the bread choice alone can alter your meal’s calorie count by hundreds.
You might think a turkey sandwich is always the “safe” pick. At Capriotti’s, that is not necessarily true. The way they build their sandwiches, with oils, cheeses, and their famous baked meats, changes everything. Let’s break down the menu so you can make a smart choice without giving up flavor.
Why The Calories Vary So Much
The biggest factor is the bread. A regular 8-inch sub roll is different from a 9-grain wheat roll. The difference is usually around 50 to 100 calories. But the real kicker is the “Cheese” and “Mayo” additions.
Another huge factor is the meat. Capriotti’s is famous for their slow-roasted turkey and their chopped salads. But they also have options like the Bobbie, which is packed with turkey, cranberry sauce, and stuffing. That sandwich is a calorie bomb compared to a simple turkey sub.
You also have to consider the “scoop” of extra meat. They offer double meat on almost everything. That can add 200 to 300 calories instantly. So, you need to look at the base nutrition facts first, then add your customizations.
Bread And Wrap Options
- White Sub Roll (8-inch): Around 240 calories. Soft and standard.
- Wheat Sub Roll (8-inch): Around 220 calories. Slightly better fiber.
- Gluten-Free Wrap: Around 150 calories. Lighter but smaller.
- Lettuce Wrap: Under 10 calories. The lowest option.
If you are counting carbs, the lettuce wrap is your best friend. But if you need something to hold up to the heavy fillings, the wheat roll is a decent middle ground. The white roll is fine, but it offers almost no nutritional value.
Capriottis Sandwich Shop Nutrition And Calories: The Classics
Let’s look at the most popular subs on the menu. These are the ones you see people ordering all the time. Remember, these numbers are for a standard 8-inch sub with no modifications.
The Bobbie
This is their signature sandwich. It has roasted turkey, cranberry sauce, and a generous layer of stuffing. It is delicious, but it is heavy.
- Calories: 780
- Fat: 32g
- Sodium: 1,450mg
- Carbs: 82g
The Bobbie is a Thanksgiving meal between two slices of bread. The sodium is high, and the carbs are high. If you are watching your salt intake, this is not the pick.
Turkey Sub (Plain)
This is the “healthier” option, but only if you skip the add-ons.
- Calories: 420
- Fat: 8g
- Sodium: 1,100mg
- Carbs: 58g
See how different that is from the Bobbie? The turkey sub is a solid choice. The sodium is still high, but the fat is low. You can add mustard or light mayo to keep it in check.
Cheesesteak
Capriotti’s does a good cheesesteak, but it is not light.
- Calories: 720
- Fat: 34g
- Sodium: 1,600mg
- Carbs: 54g
The cheesesteak is heavy on the fat and sodium. If you are sharing or saving half for later, it is fine. But eating the whole thing in one sitting is a lot.
Roasted Turkey & Avocado
This sounds healthy because of the avocado, but avocado adds calories.
- Calories: 560
- Fat: 22g
- Sodium: 1,200mg
- Carbs: 60g
The avocado adds healthy fats, but it is still 560 calories. The fat content is high, but it is mostly monounsaturated fat, which is better for you than the saturated fat in the cheesesteak.
How To Order Lower Calorie Options
You do not have to give up Capriotti’s to eat well. You just need to be strategic. Here is a step-by-step guide to cutting calories without losing flavor.
- Choose the 6-inch or “Small” size. They offer smaller sizes, and the calorie difference is huge. A 12-inch sub is double everything.
- Skip the cheese. Cheese adds about 100-120 calories per slice. If you can go without it, you save a lot.
- Ask for “Light Mayo” or “No Mayo.” Mayo is about 90 calories per tablespoon. They usually put two tablespoons on a sub. That is 180 calories right there.
- Load up on veggies. Lettuce, tomato, onion, and pickles are almost free calories. They add crunch and volume.
- Use mustard or vinegar. These are almost zero calories and add a lot of tang.
- Get the “Chopped Salad” style. You can get any of their meats served over a bed of lettuce instead of bread. This is the single best way to cut carbs and calories.
If you follow those steps, you can easily turn a 700-calorie sub into a 400-calorie meal. The key is to control the condiments and the bread.
Salads And Sides
Capriotti’s has a few salad options now. These are great if you want the meat but not the bread. The “Chopped Turkey” salad is a good example.
Chopped Turkey Salad
- Calories: 340 (without dressing)
- Fat: 10g
- Sodium: 900mg
- Carbs: 12g
That is a much better profile than the sub. The dressing is where the calories hide. A ranch dressing packet can add 200 calories. Use oil and vinegar or a light vinaigrette instead.
Macaroni Salad (Side)
- Calories: 280 per cup
- Fat: 18g
The sides are not great. The macaroni salad and potato salad are heavy on mayo. If you want a side, get the chips or a pickle spear. The pickle spear is almost zero calories.
Drinks And Desserts
Do not forget about the drink. A regular soda is 200 calories. A large soda is 350 calories. That can add as much as a whole sandwich.
If you are getting a sub, stick to water, unsweetened iced tea, or diet soda. For dessert, they usually have cookies. A chocolate chip cookie is about 350 calories. That is a lot for a small treat.
Frequently Asked Questions
What is the healthiest sandwich at Capriotti’s?
The healthiest is usually the plain Turkey Sub on wheat bread with no cheese and light mayo. You can also get it as a chopped salad to cut the carbs. The 6-inch size is the best bet for portion control.
How many calories are in a Capriotti’s Bobbie?
A standard 8-inch Bobbie has about 780 calories. If you get it on a white roll with extra stuffing, it can go over 900 calories. It is one of the highest calorie items on the menu.
Does Capriotti’s have low carb options?
Yes. You can order any sub as a “Chopped Salad” or ask for a lettuce wrap. This removes the bread entirely. The gluten-free wrap is also an option, but it is not low carb, it just avoids gluten.
Is the gluten-free bread at Capriotti’s healthy?
The gluten-free wrap is lower in calories than the regular roll, but it is not necessarily healthier. It has similar carbs and less fiber. It is only necessary if you have a gluten intolerance.
Why is the sodium so high at Capriotti’s?
The sodium comes from the cured meats and the cheese. The turkey is roasted in-house, but it is still seasoned with salt. If you are on a low-sodium diet, you should ask for no salt and skip the cheese.
Final Tips For Your Order
Here are a few last things to remember when you look at Capriottis Sandwich Shop Nutrition and Calories. First, always check the online nutrition guide before you go. The numbers can change based on location and prep.
Second, do not be afraid to ask for modifications. The staff is usually happy to help. You can ask for “light sauce” or “extra lettuce” without any issue.
Third, be honest with yourself about portion sizes. A 12-inch sub is two meals for most people. Split it with a friend or save half for later. That is the easiest way to keep the calories in check.
Finally, remember that a sandwich is not a bad food. It is all about balance. If you have a heavy Bobbie for lunch, eat a light salad for dinner. It all evens out in the end. You can enjoy Capriotti’s and still hit your goals, you just have to be smart about it.