Because of the demands placed on people’s time, many people now eat sandwiches from fast food restaurants on a daily basis. According to study carried out by the University of Illinois, more than half of the population in the United States consumes sandwiches on a regular basis. However, the researcher also found that persons who consume sandwiches add around 100 calories and 268 milligrams of sodium to their daily consumption. This is an increase from the average person’s intake of both of these nutrients. According to the findings of a number of studies, limiting your consumption of processed meats like cold cuts can help lower your risk of getting hypertension, cardiovascular disease, and certain types of cancer. This is an additional reason to restrict your consumption of processed meats.
Thus, it is essential to discover healthy fast-food sandwiches that you genuinely enjoy if you incorporate quick-service restaurants and fast-food sandwiches into your dietary routine.
For the purpose of this investigation, we enquired about the fast-food sandwich chains that certified dietitians consider to have the best options for sandwiches. There are a variety of ways in which the menus at these fast-food companies can be altered to help you achieve your goals, whether those goals are to reduce the number of macronutrients you consume or to shed some pounds.
Therefore, if you do decide to grab a short bite away from home, the following eight healthy fast-food sandwich options are superior to the rest.
Caprese Sandwich from Au Bon Pain
540 calories, 24 g fat (10 g saturated fat), 960 mg sodium, 56 g carbohydrates (3 g fiber, 3 g sugar), and 27 g protein per sandwich.
The vegetarian option on my all-time favorite sandwich. My training as a qualified dietitian and nutritionist allows me to appreciate the authenticity of these classic Italian flavors. This dish is made up of fresh mozzarella, arugula, pesto made from basil, and tomatoes. This sandwich, which has 540 calories, is substantial enough to be considered a main dish, and eating it will not derail your efforts to maintain a healthy diet. When placing an order, it is strongly suggested that you have your sandwiches prepared on a roll rather than any of the other bread alternatives because the roll has a far lower calorie count than the other bread options.
Turkey Ranch and Swiss from Quiznos
This Quiznos sandwich is an ideal option due to its composition of lean turkey breast, which adds to its reasonable calorie level, and its availability of 21 grams of protein, which will leave you feeling satisfied after eating it. In spite of the fact that it contains eight grams of saturated fat (thanks to the Swiss cheese), the amount is well within the acceptable range for a single day. After eating a sandwich from a fast food restaurant that has more than 700 milligrams of sodium, it is extremely important to keep a tight eye on the amount of sodium that one consumes during the rest of the day.
Rainbow Veggie Sandwich from Pret a Manger
410 calories, 11 grams of protein, and six grams of fiber, all of which contribute to a healthy digestive tract and keep you feeling full longer. Even though it has 770 milligrams of sodium, which is a moderate increase, it still has less salt than the vast majority of sandwiches served at chain restaurants. In addition to that, it possesses a flavor that is both scrumptious and crisp.
Veggie Delite from Subway
200 calories, 2g fat (no saturated fat), 320 mg sodium, 39g carbohydrates (4 g fiber, 5 g sugar), and 8g protein per sandwich.
I have consistently enjoyed Subway’s Veggie Delight. I appreciate that it can be made with or without cheese and that I can add a multitude of vegetable options. This sandwich contains only 200 calories, which is significantly less than the majority of fast-food sandwiches in terms of fat, sodium, calories, and saturated fat. In spite of its low caloric content, this sandwich is adequately satiating in terms of fiber and protein.
Napa Almond Chicken Salad Sandwich from Panera Bread
This chicken salad sandwich has 27 grams of protein, which will help you feel fuller, and longer.” Additionally, it contains five grams of fiber, which is beneficial for the digestive tract. Although it has a moderate sodium content of 970 milligrams, certain Panera Bread sandwiches contain twice as much sodium, so it remains one of the chain’s superior alternatives.
Mediterranean Veggie from Panera Bread
By being loaded with fresh vegetables such as cucumbers, tomatoes, and peppers, this sandwich is rich in antioxidants and contains an impressive seven grams of fiber.” Furthermore, each sandwich contains a relatively high amount of protein, at 23 grams. The principal disadvantage is the extremely high sodium content. “However, in comparison to the majority of fast-food sandwiches, it remains a favorable option. By requesting that this sandwich be prepared without feta cheese and added salt, the sodium content can be reduced substantially.
Veggie Sandwich from the Firehouse Subs
12 g protein, 22 g fat (6 g saturated fat), 1040 mg sodium, 29 g carbohydrates (2 g fiber, 4 g sugar), and 12 g sodium per small sandwich.
A tiny Veggie Sandwich is one of the healthiest items available at Firehouse. It is protein-rich and contains 12 grams while being nutritionally low in saturated fat and calories. Additionally, if you consume only plant-based foods, it is simple to make adjustments.
Whole wheat bread for white bread will provide you with additional fiber and help you feel satisfied for a longer period of time.
The Veggie from Jimmy John’s Sandwiches
670 calories, 39 g fat (13 g saturated fat), 1,160 mg sodium, 50 g carbohydrates (5 g fiber, 2 g sugar), and 27 g protein per 8-inch sandwich.
In addition to provolone cheese, avocado, lettuce, tomato, and cucumber, this sandwich can be tailored to include any other desired vegetables. This sandwich (omit the provolone and mayonnaise to make it vegan.
An sandwich encased in crisp lettuce provides approximately 34% fewer calories and an additional serving of vegetables for the day’s vegetable count. You have the ability to augment your sandwich with additional garnishes. For additional protein, I suggest incorporating a sprinkling of hummus, particularly when you are in a hurry. These items are portable and lightweight.”