When ordering a sandwich, it’s easy to assume it’s a healthy option. It contains all the right components of a balanced diet: protein, carbohydrates, fats, and sometimes vegetables. However, not all sandwiches are created equal. Many unhealthy sandwiches contain extra calories from oils, marinades, dressings, and mayonnaise. If that’s not enough, most sandwich chains offer plenty of 12-inch bread, giving you even more room to accumulate high calories.
So we decided to get expert advice from nutritionists to reveal their top orders at 12 popular sandwich chains. First, let’s analyze what makes a sandwich unhealthy.
- total calories: If you’re ordering the 12-inch size, you may end up eating more empty calories than you expected from ingredients like mayonnaise and oil. Although these additions are often not as filling, they still significantly increase the total calories of the meal.
- total fat: Fat isn’t inherently a “bad” ingredient, but fast-food sandwiches can quickly add fat through cheese, marinades, oils, mayonnaise, and other condiments. Saturated fats in particular can increase your risk of chronic diseases such as heart disease and diabetes.
- sodium: Ideally, Americans should follow dietary guidelines to keep their salt intake below 2,300 milligrams per day. However, many of the popular chain sandwiches meet or exceed this recommendation and are high in sodium, which can have health effects.
Eating the occasional sandwich on the go doesn’t deviate from your health goals, but if you find yourself frequently stopping by these chain stores without considering the nutritional information, it may be time to stop and consider healthier options. It might have been. Ready to discover the 12 unhealthiest orders from top sandwich chains? Read. To find out what to order instead, be sure to check out 14 Healthiest Orders from Sandwich Chains, According to a Nutritionist.
subway jerk spice steak wrap
Nutritional information (per wrap):
calorie:850
fat:33g (saturated fat: 8g)
sodium:1,660mg
carbohydrates: 106g (dietary fiber: 6g, carbohydrates: 7g)
protein:31g
subway jerk spice steak wrap That’s 850 calories per serving. Containing 1,660 milligrams of sodium and 8 grams of saturated fat, one meal meets nearly half of his recommended daily intake of both nutrients. Choosing foods high in sodium and saturated fat can increase your risk of heart disease and other chronic diseases.
Quiznos Classic Italian Sub
Nutritional information (per 12 inch subunit):
calorie:1,335
fat:72g (saturated fat: 22.5g)
sodium:3,810mg
carbohydrates: 119g (dietary fiber: 8g, carbohydrates: 15g)
protein:57g
“Sandwiches are ideal for grab-and-go meals, but what you enjoy between the two slices of bread, or even the bread itself, can result in a less-than-ideal sandwich when it comes to health.” he says. Heidi McIndoe, MS RD, FoodieMomRD.unfortunately it’s true Classic Italian Subs at Quiznos. He has a whopping 72 grams of total fat and 3,810 milligrams of sodium, both of which exceed his daily recommended amount according to the U.S. Dietary Guidelines. “If you can’t control his appetite, consider the 4-inch option for him as an occasional treat,” adds McIndoe.
Jersey Mike’s buffalo chicken cheesesteak
Nutritional information (per 6 inch sandwich):
calorie:930
fat: 47g (saturated fat: 14g)
sodium:3,344mg
carbohydrates:76g (dietary fiber: 2g, carbohydrates: 13g)
protein:48g
“Pairing it with a lean protein like chicken may seem like a good choice, but it’s loaded with sauces that are high in calories, sodium, and fat. this It’s an unhealthy choice.” Michelle Rausch MA, RDN, of The Actors Fund. A 6-inch subwoofer alone will meet almost 150% of your daily sodium recommendations. A diet high in salt can increase your risk of blood pressure and other chronic diseases.
Firehouse Subs Smokehouse Beef and Cheddar Brisket
Nutritional information table (per 1 sandwich L size): big
calorie:1,510
fat: 59g (saturated fat: 18g)
sodium:1,707mg
carbohydrates: 59g (dietary fiber: 2g, carbohydrates: 15g)
protein:31g
smokehouse beef and cheddar brisket One of the unhealthiest items at Firehouse Subs. “A large Subway contains 1,500 calories, 18 grams of saturated fat, and over 1,700 milligrams of sodium. For reference, these are the amounts most of us should limit in a day, and saturated fat. 165% of the daily maximum amount of Melissa Mitri, MS, RDNutrition writer and owner of Melissa Mitri Nutrition.
blimpy meatball parmigiana
Nutritional information (per animal):
calorie:730
fat:36g (saturated fat: 16g)
sodium:2,040mg
carbohydrates: 58g (dietary fiber: 3g, carbohydrates: 7g)
protein:44g
“If you’re looking for healthy options from the Blimpie menu, meatball parmigiana It may not be the best choice.” Amy Woodman, RD, of Farmington Valley Nutrition and Wellness. A regular-sized sandwich contains almost a day’s worth of saturated fat and sodium. “Having the highest amount of saturated fat of any sandwich on the menu, a regular-sized sandwich contains 16 grams of saturated fat, which is 80% of your daily intake. If you choose, the saturated fat will double to 32 grams.’ Saturated fat,” Woodman said.
Jimmy John’s Italian Night Club
Nutritional information (per 16 inches):
calorie:1,860
fat:91g (saturated fat: 27g)
sodium:5,700mg
carbohydrates: 153g (dietary fiber: 12g, carbohydrates: 10g)
protein:96g
Jimmy John’s Italian Night Club I choose the cake as the saltiest sub on this list. Containing an astonishing 5,700 milligrams of sodium, this one order will quickly exceed your daily sodium needs by 200%. Even if you order 8 inches, you will still exceed your recommended daily salt intake for that day. This is the main sandwich option I recommend avoiding.
Which Witch Elvis WICH 12 Inch Sandwich
Nutrition information (per 12 inch sandwich):
calorie:1,509
fat: 65g (saturated fat: 16g)
sodium:2,691mg
carbohydrates: 183g (dietary fiber: 14g, carbohydrates: 58g)
protein:57g
Although we love nods to Elvis, banana and peanut butter combo, you can make this at home and save a lot of extra calories. “The Elvis Witch Sandwich on white bread is one of the most unhealthy sandwiches due to its high levels of added sugar, saturated fat and sodium,” it added. Wang Na Chun, MPH, RD, CPT Owner of One Pot Wellness based in Indianapolis, Indiana.
“Made with a combination of peanut butter, honey, bananas, candied bacon, and butter, one 12-inch Elvis Witch contains 65 grams of fat, including 11 grams of saturated fat. Contains 1,480 milligrams of sodium. Additionally, it contains 36 grams of sodium and 36 grams of added sugar, so eating this sandwich regularly may put you at risk for chronic diseases like obesity and diabetes. may increase,” Chun said.
potbelly the lucky 7
Nutritional information table (per sandwich):
calorie:1,000
fat: 59g (saturated fat: 20g)
sodium:3,430mg
carbohydrates: 68g (dietary fiber: 6g, carbohydrates: 7g)
protein:57g
“It may be a dream for meat lovers, but lucky 7 sandwich With pot bellies, we are not at all lucky when it comes to health. The BIGS version of this sandwich contains more than twice the recommended daily amount of sodium and 150% of the recommended daily amount of fat and saturated fat based on the Dietary Guidelines for Americans.It’s definitely not a heart-healthy option.” Nikki Glick, RD He is also the owner of Gut Well Nutrition Services.
At Glick, we recommend choosing our Original Chicken Salad and Provolone Sandwich for healthier and delicious alternatives.
Au Bon Pain Chipotle Key and Avocado
Nutritional information (per sandwich):
calorie:770
fat: 43g (saturated fat: 11g)
sodium:1,700mg
carbohydrates: 59g (dietary fiber: 5g, carbohydrates: 5g)
protein:38g
”Chipotle Turkey & Avocado Sandwich “Au Bon Pain’s menu sounds like a good option between turkey and avocado, but in reality, it’s an unhealthy option,” Rausch said. The sandwich alone has over 770 calories and contains 74% of the daily recommended amount of sodium.The sodium intake of most healthy adults is lower than that of people with medical conditions such as kidney disease or high blood pressure. This is just over 110% of the daily recommended intake.
Remember that a diet high in salt can increase your risk of heart disease, diabetes, and stroke.
panera bread pepperoni melt
Nutritional information (per sandwich):
calorie:1,010
fat:39g (saturated fat: 20g)
sodium:2,600mg
carbohydrates: 115g (dietary fiber: 4g, carbohydrates: 6g)
protein:48g
Consuming 1,010 calories and 2,600 milligrams of sodium will meet most of your daily calorie requirements and may exceed your recommended salt intake. Unless you are active or have a medical reason to consume large amounts of additional salt. this It should probably be an “sometimes” choice.
Jason’s Deli the Carmela
Nutritional information (per sandwich):
calorie:670
fat:37g (saturated fat: 9g)
sodium:2,940mg
carbohydrates: 48g (dietary fiber: 1g, carbohydrates: 3g)
protein:41g
one of our regulars carmela sandwich Jason’s Deli provides 120% of your daily sodium needs and more than half of your recommended saturated fat intake. Plus, just 1 gram of fiber doesn’t provide any additional gut-supporting benefits. Fiber can help you stay full, but you’ll be missing out on all the amazing benefits of this gut-boosting nutrient.
Pret a Manger chicken and bacon
Nutritional information (per sandwich):
calorie:670
fat:37g (saturated fat: 8g)
sodium:1,420mg
carbohydrates: 42g (dietary fiber: 1g, carbohydrates: 4g)
protein:36g
”This seemingly innocent sandwich Contains 670 calories and 37 grams of fat, 8 grams of which are saturated. ” Lisa Andrews, MD, RD, LD tells us. Plus, you can get more than half of your daily recommended intake of salt here. If you choose this option without bacon, you’ll save a significant amount of sodium, but you’ll likely still get a fair amount of salt with this order.
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