We prove tight upper and lower bounds on the internal energy per particle (expected number of monochromatic edges per vertex) in the anti-ferromagnetic Potts model on cubic graphs at every temperature and for all $q \ge 2$. This immediately implies corresponding tight bounds on the anti-ferromagnetic Potts partition function. Taking the zero-temperature limit gives new results in extremal combinatorics: the number of $q$-colorings of a $3$-regular graph, for any $q \ge 2$, is maximized by a union of $K_{3,3}$'s. This proves the $d=3$ case of a conjecture of Galvin and Tetali.