There are healthy options at just about every chain
This roast beef sandwich giant has three menu items that fit the bill when it comes to the "ideal" healthy sandwich.
Jr. Roast Beef Sandwich: Thin-sliced roast beef on a toasted sesame seed bun. 210 calories, 60 calories from fat, 6 grams total fat, 2 grams saturated fat, 520 milligrams sodium.
Jr. Chicken Sandwich: Crispy white-meat chicken with shredded lettuce and mayo on a sesame seed bun. 320 calories, 130 calories from fat, 15 grams total fat, 2.5 grams saturated fat, 680 milligrams sodium.
Jr. Deluxe Sandwich: The same ingredients as the Jr. Roast Beef, with the addition of shredded lettuce, tomato, and mayo. 260 calories, 110 calories from fat, 12 grams total fat, 3 grams saturated fat, 560 milligrams sodium.
With their signature flatbread and use of premium ingredients, it’s no surprise that this chain has three sandwiches that fit the bill.
Fire-roasted veggie sandwich on rustic bread: Red and yellow peppers, eggplant, artichoke hearts, zucchini, squash, and red onions with shredded romaine and feta cheese spread on rustic flatbread.350 calories, 99 calories from fat, 11 grams total fat, 5 grams saturated fat, 291 milligrams sodium.
Hummus and veggie sandwich on rustic bread: Creamy hummus with tomatoes, cucumbers, red onions, and basil on rustic flatbread. 397 calories, 59 calories from fat, 7 grams total fat, 0 grams saturated fat, 532 milligrams sodium.
Turkey light sandwich on rustic bread: Roasted turkey, shredded romaine, and spicy honey mustard on rustic flatbread. 391 calories, 48 calories from fat, 5 grams total fat, 1 gram saturated fat, 526 milligrams sodium.
This sandwich café and bakery offers a wide variety of freshly made food options, including three ultra-healthy half sandwiches.
Half tomato and mozzarella and tomato on ciabatta panini: Fresh mozzarella, roasted and fresh tomatoes, basil, and sundried tomato pesto on ciabatta. 380 calories, 15 grams total fat, 5 grams saturated fat, 695 milligrams sodium.
Half Napa almond chicken salad sandwich on sesame semolina: Chicken, diced celery, seedless grapes, almonds, lettuce, tomato, and special dressing on sesame semolina. 345 calories, 13 grams total fat, 2.25 grams saturated fat, 600 milligrams sodium.
Half tuna on honey wheat: tuna salad, lettuce, tomatoes, and red onions on honey wheat. 255 calories, 8 grams total fat, 2 grams saturated fat, 575 milligrams sodium.
Au Bon Pain
This fast-food chain is known more for their breakfast options than lunch ones; however, there are two half sandwiches on the menu that will keep your waistline trim.
Half roast beef and brie sandwich on a farmhouse roll: Roast beef, brie, tomatoes, and romaine on a farmhouse roll. 330 calories, 120 calories from fat, 13 grams total fat, 6 grams saturated fat, 680 milligrams sodium.
Half tuna and cheddar sandwich on a farmhouse roll: Tuna salad with carrots, dill, and parsley, tomatoes, romaine, and cheddar cheese on a farmhouse roll. 370 calories, 150 calories from fat, 17 grams total fat, 5 grams saturated fat, 680 milligrams sodium.
Surprisingly, the chain that’s considered to be at the forefront of healthy fast-food dining only has two sandwiches that fit the bill here.
6" oven-roasted chicken sub: 320 calories, 40 calories from fat, 5 grams total fat, 1.5 grams saturated fat, 640 milligrams sodium.
6" veggie delite sub: 230 calories, 20 calories from fat, 2.5 grams total fat, 0.5 grams saturated fat, 310 milligrams sodium.
Both sandwiches are calculated including 9-grain wheat bread, lettuce, tomatoes, onions, green peppers, and cucumbers.
This national sandwich chain has one menu item that fits the bill.
Cantina Chicken Flatbread Sammie: Chicken, tomatoes, sautéed mushrooms, sautéed onions, and honey bourbon mustard on flatbread. 270 calories, 70 calories from fat, 7 grams total fat, 1.5 grams saturated fat, 640 milligrams sodium.
Potbelly Sandwich Shop
This Chicago-based toasted sandwich maven has one ultra-healthy sandwich on the menu.
Skinny mushroom melt: Mushrooms, Swiss, cheddar, and provolone cheeses on "thin-cut" bread. 348 calories, 127 calories from fat, 14 grams total fat, 8 grams saturated fat, 638 milligrams sodium.
This sandwich shop, often attached to Dunkin’ Donuts, has a sandwich option for health-conscious diners.
Half albacore tuna sandwich: Albacore tuna salad with relish and light mayo. 330 calories, 8 grams total fat, 1.5 grams saturated fat, 610 milligrams sodium.
If you want to stay healthy at Jimmy John’s, stick with the “Plain Slims” loaded with veggies.
Turkey Breast: On a white roll. 420 calories, 3 grams of fat, 0 grams saturated fat, 1,190 milligrams sodium.
Roast Beef: On a white roll. 450 calories, 5.5 grams of fat, 1 gram saturated fat, 1100 milligrams sodium.
It’s best to stick with the grilled chicken sandwich of you’re looking for a healthy option here.
Premium Grilled Chicken Classic Sandwich: White meat grilled chicken breast filet, lettuce, a tomato slice, and mayonnaise on a bakery-style bun. 350 calories, 9 grams total fat, 2 grams saturated fat, 820 milligrams sodium.
Hamburger: An all-beef patty with pickles, onions, ketchup, and mustard on a bun. 200 calories, 8 grams total fat, 3 grams saturated fat, 480 milligrams sodium.
This chain has worked to expand its healthy offerings recently.
Tendergrill Chicken Sandwich (without mayo): White meat chicken fillet with shredded lettuce and tomatoes, on an artisan-style bun. 320 calories, 5 grams total fat, 1 gram saturated fat, 750 milligrams sodium.
BK Veggie Burger (without mayo): a MorningStar Farms Garden Veggie Patty, lettuce, tomatoes, onions, ketchup, and mustard on a sesame seed bun. 320 calories, 8 grams total fat, 1 gram saturated fat, 840 milligrams sodium.
Hamburger: Beef patty topped with pickles, mustard, and ketchup on a sesame seed bun. 230 calories, 9 grams total fat, 3 grams saturated fat, 460 milligrams sodium.
If you’re looking for a healthy sandwich at Wendy’s, it’s also best to stick with grilled chicken.
Ultimate Chicken Grill Sandwich: Grilled whole chicken breast with honey mustard, lettuce, and tomato on an artisan-style bun. 370 calories, 7 grams total fat, 1.5 grams saturated fat, 880 milligrams sodium.
Jr. Hamburger: A beef patty topped with pickles, onions, and ketchup on a hamburger bun. 260 calories, 10 grams total fat, 4 grams saturated fat, 630 milligrams sodium.
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No. 1 Spinach Florentine Breakfast Wrap (Cosi)
"When you wake up, your body hasn&rsquot had fuel for about 10 to 12 hours," says Dr. Gerbstadt, one of our judges. So this standout refuels you and keeps you satisfied so you don&rsquot overnosh the rest of the day. "With most other breakfasts, you would need to add another food to get this much protein," Dr. Gerbstadt explains. "Plus, the fiber content is much higher than you&rsquod usually find in such a high-protein meal."
Calories 334 Fat 21g (sat 8g) Protein 24g Carbohydrate 21g Fiber 11g Sodium 516mg
Room for improvement: The fat content is on the high side (since the wrap is made with eggs), so eat low-fat fare throughout the day&mdashor split this hearty pick with a friend.
9. White Castle Sliders
These mini-sized squar patties are pretty iconic and known around the world. Each lil burger can't have that many calories right? Well, technically that is correct, but take caution, my friends.
Each slider has 140 calories, 6 grams of fat, and only 13 carbs. So why isn't it higher on the list? Well, ask yourself this question—can you really have just one slider? While one or two of these aren't bad on their own, it'll probably take a bunch to fill you up. However, if you're great at portion control, I say go for it!
Jimmy John's Beach Club
Courtesy of Jimmy John's
This sandwich may not look like it deserves to be on the unhealthiest sandwich list, but its sodium content suggests otherwise. Clocking in at nearly 1,800 milligrams of the salty stuff, this turkey, provolone, and avocado sandwich is far from nutritious. Not to mention that this poultry and vegetable-based sandwich packs a whopping 60 grams of total fat, which is likely from the mayonnaise and avocado. While grams of fat may not be easy to visualize, teaspoons may help form a better visual. Consuming 60 grams of fat is equivalent to eating 15 teaspoons of straight fat.
Courtesy of Sonic
Even though the description reads "light mayo," the nutritionals don't appear to agree. With a whopping 22 grams of fat, this sandwich looks like Sonic smeared an extra helping of mayo on the Brioche. It doesn't get much better: The sandwich also boasts high sodium levels, so eating it will just add to the list of habits that make you sick and fat.
6. Dunkin&rsquo Donuts Sausage Wake Up Wrap, Two for $2
The Sausage Wake Up Wrap is small. That&aposs the first thing you&aposll notice about it. Two of them cost $2, so you&aposre probably going to order two. That said, the tortilla has some crunch to it, the eggs are better than I remember Dunkin&apos Donuts&apos eggs being, and the cheese is nicely melted. Still, it&aposs more of a breakfast taco than a breakfast wrap or sandwich, so you&aposd probably need two to feel "full." However, Dunkin&apos is the home to some pretty good hashbrowns that you can add for an extra buck, arguably the best coffee of any of the places on this list, and fine doughnuts. Throw in one of Dunkin&aposs interpretations of the cronut and you&aposre spending very little on a fairly tasty and robust breakfast.
The Healthiest Fast-Food Sandwiches in America Slideshow
Chick-fil-A has perfected the chicken sandwich — that much we know, but this fast-food chain is pushing chicken to a place it’s never gone before: the breakfast menu. The egg white grill was released in the summer of 2016, and since then has been a staple of their morning menu. Grilled chicken is served on an English muffin, accompanied by egg whites and melted cheese. This sandwich is one of the few fast-food breakfast items that we can endorse as a good source of protein for a reasonable 300 calories.
15 of Our Favorite Sandwich Recipes to Save You From Your Sad Desk Lunch
Is lunchtime getting a little stale? Turn to these fresh and tasty sandwich recipes for a handheld meal that won't leave you bored&mdashor tempted to order takeout before noon on a Tuesday. Whether you're vegetarian, vegan, or like your Cuban sandwiches with two types of ham, we've included something for every type of sandwich eater that won't pull you away from your desk for long (sorry).
Whatever you do, don't forget to use good bread, add an element of acidity, and get creative with your toppings. Looking for a few other easy tips for building a better sandwich from scratch? Check out our guide to sandwich making here.
A great option for vegetarians, the Veggie Delight sandwich contains only 230 calories, 280mg of sodium, 2.5g of fat, and 7g of sugar—which is impressive, considering it’s loaded with cucumbers, green peppers, lettuce, onions, spinach, and tomatoes on wheat bread. Adding cheese will up the fat and sodium content, but a dash of Subway&aposs oil and vinegar dressing to this veggie medley only costs 45 calories with no additional sodium.
Horton says this is also the best option if you want one of Subway&aposs sides, like baked potato chips or a cookie.
No. 7&mdashAtlanta Bread
106 locations in 24 states (Southeast, West, and North)
Someone at Atlanta Bread must be a Seinfeld fan: There are muffin tops (half the size of regular muffins) on its breakfast menu—the low-fat pumpkin muffin top has only 200 calories, compared with 320 to 640 calories for regular-size muffins. But this chain’s got more going for it than skinny muffins. This innovative bakery also features whole-grain bread, fresh sandwiches (including paninis), and hearty, healthy soups and salads. It earned high marks for great sides, too, including its fire-roasted black bean and corn salad.
We love: The entrພ salads like Salsa Fresca Salmon Salad: grilled wild Alaskan salmon filet on greens with fire-roasted black bean and corn salsa and a pineapple-mango vinaigrette.
Danger zone: Pasta entrees at some locations are offered with bread … that’s a whole lotta carbs!