Beef and Bread Calorie Meat and Bread Sandwich Shop

Bated from burgers, sandwiches are one of the most beloved to-go orders yous tin become. Accept yous e'er stopped in a fast nutrient place like Subway or a quick-service eating house like Panera Bread and idea about the nutrition of the sandwich yous're about to order? Whether you lot're watching your weight or only trying to be more health-conscious, it'southward important for anybody to know what they're putting into their body, which is why the team at Eat This, Not That!compiled a list of ten unhealthy sandwiches—plus ten healthier options—so you can make smarter choices at pop sandwich shops.

Methodology: In order to identify the unhealthiest and healthiest sandwiches, nosotros compiled a list of some of the nigh caloric sandwiches from 7 of the nigh pop quick-service restaurant bondage. From there, we took the sandwiches with the well-nigh sodium and accounted those the nearly unhealthy. These sandwiches in well-nigh cases—but not all—also had the near calories and the highest total fatty and saturated fat contents besides. We too only considered the elevation two most unhealthy sandwiches at each eating house to ensure we represented a more diverse range of restaurants. All 10 of the unhealthy sandwiches on this list either most run into or exceed the recommended daily allowance of sodium of 2,300 milligrams.

To place 10 of the healthiest sandwiches you can lodge, we examined the menus of the same seven quick-service restaurants and selected the sandwiches with the least amount of sodium. In about cases, the sandwiches with the to the lowest degree amount of sodium also had the fewest calories and the least amount of total fatty and saturated fat. Only the top 2 healthiest sandwiches at each restaurant were considered for the final ranking. No sandwich on the healthiest list exceeds 950 milligrams of sodium. We did non consider breakfast sandwiches, wraps, limited-edition or regional sandwiches, or actress-stacked sandwiches for either ranking. For subs, nosotros merely considered ones that were between 6 and 8 inches in length.

Now, here are the twenty unhealthiest and healthiest sandwiches from quick-service restaurants.

Showtime, the worst…

Courtesy of Wendy'southward

Per sandwich: 660 calories, 33 g fat (9 yard saturated fat, 0 g trans fat), 1,540 mg sodium, 53 g carbs (3 g fiber, vii grand saccharide), 37 chiliad poly peptide

Of all the sandwiches on the unhealthy side of the spectrum, Wendy'due south Homestyle Asiago Ranch Chicken Club is the least detrimental to your health with only 1,540 milligrams of sodium in each sandwich. This is yet a large corporeality of sodium for one sandwich, though. The American Heart Association recommends consuming no more than ii,300 milligrams of sodium per 24-hour interval, and ane,540 milligrams is a little less than half of that. For not even 700 calories, you essentially wipe out half a twenty-four hours'south worth of table salt. Between the fried craven, asiago cheese, bacon strips, and creamy ranch sauce, it makes sense as to why this sandwich packs and then much salt.

RELATED: The easy way to make healthier comfort foods.

Courtesy of Jimmy John'south

Per sandwich: 970 calories, 60 k fat (14 yard saturated fat, 0 g trans fatty), 1,780 mg sodium, 73 k carbs (8 g cobweb, eleven thousand sugar), 49 yard protein

This sandwich may not look like it deserves to be on the unhealthiest sandwich list, just 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 threescore grams of total fatty, which is likely from the mayonnaise and avocado. While grams of fat may not be piece of cake to visualize, teaspoons may help form a better visual. Consuming lx grams of fatty is equivalent to eating 15 teaspoons of directly fat.

Maggie C./Yelp

Per sandwich: 960 calories, 56 g fat (19 thousand saturated fat, 0 g trans fat), two,210 mg sodium, 67 chiliad carbs (7 m fiber, eight m sugar), 56 g protein

This sandwich came into Potbelly'southward hush-hush undercover menu like a wrecking brawl. (Cue Miley Cyrus.) Possibly only devout Potbelly customers know about the sandwich store's cloak-and-dagger menu, on which this behemoth sandwich can be constitute. This sandwich is just like the "A Wreck" sandwich on the menu, which consists of ham, turkey, Angus roast beef, and salami, except this one stacks on a few meatballs with marinara sauce and provolone cheese, and is then topped with lycopersicon esculentum, lettuce, and mayo. Honestly, with that lineup of both processed meat and cherry-red meat, it's hard to believe this sandwich doesn't contain 3,000 milligrams of sodium. Still, at a staggering 2,210 milligrams of sodium, this sandwich falls ninety milligrams short of wiping out an entire 24-hour interval's worth of sodium. Yous'd exist ameliorate off ordering the "A Wreck" sandwich, which amounts to 1,520 milligrams of sodium.

Courtesy of Firehouse Subs

Per viii-inch sub: 830 calories, 51 g fat (thirteen chiliad saturated fatty, N/A grand trans fat), 2,310 mg sodium, 53 g carbs (ii k cobweb, 6 g saccharide), 38 g protein

This cheesesteak from Firehouse Subs is loaded in sodium. Crumbles of sautéed steak, slices of melted provolone, and a swath of mayonnaise and mustard all contribute to this extraordinarily high sodium content. For context, one teaspoon of salt is equivalent to two,300 milligrams of sodium—imagine how thirsty you would be after that. Well, eating this sandwich will yield a like feel.

Courtesy of Firehouse Subs

Per viii-inch sub: 880 calories, 50 m fat (20 g saturated fatty, N/A trans fat), 2,380 mg sodium, 76 g carbs (4 chiliad fiber, 17 m sugar), 37 g protein

OK, we're just going to come out and say information technology. This sandwich looksamazing.However, with as much sodium as what'due south in five and a half cups of Chex Mix, information technology doesn't sound nigh as appetizing. This meatball, marinara-doused, and melted provolone-covered sandwich boasts 20 grams of saturated fatty, which is roughly how much you should consume (at near) in a given day. If you truly take a hankering for this sandwich, try ordering a small sub, which would just cost you 480 calories, 11 grams of saturated fat, and 1,290 milligrams of sodium.

Courtesy of Arby'southward

Per sandwich: 800 calories, 34 thousand fat (10 g saturated fat, 0.5 g trans fat), 2,420 mg sodium, 79 g carbs (5 m cobweb, xvi chiliad sugar), 45 g poly peptide

Arby's may exist known for its roast beef sandwiches, but the fast food chain's turkey and bacon sandwich actually houses a lot of salt. Containing more than a twenty-four hours's worth of sodium, this sandwich is something that should exist split in half, or at the very to the lowest degree, be eaten in moderation.

Courtesy of Bailiwick of jersey Mike's

Per vii.v-inch sub on wheat: 1,010 calories, 58.5 k fatty (19 chiliad saturated fat, 0 1000 trans fatty), two,665 mg sodium, 76 g carbs (5 grand fiber, 10 chiliad saccharide), 45 g poly peptide

The #43 Chipotle Cheese Steak sandwich can be found under Jersey Mike'due south hot subs list. Here's how the company's site markets the grub: "Bring on the heat! Our Chipotle Cheese Steak is sure to put a pep in your pace." By pep in your step, exercise they mean a step closer to developing hypertension? This sandwich packs more ii,600 milligrams of sodium, which is more 300 milligrams past the recommended daily resource allotment. For those who already have high blood pressure, the AHA suggests consuming no more 1,500 milligrams of sodium per day. Eating this sandwich in 1 sitting would crusade 1 with high blood pressure to ingest i.75 times more than sodium than what'south recommended for the day.

Courtesy of Jimmy John's

Per eight-inch sub on 9-grain wheat: 1,060 calories, 66 g fat (15 thousand saturated fat, 0 one thousand trans fat), 2,680 mg sodium, 74 g carbs (7 1000 fiber, 15 grand sugar), 51 g protein

Jimmy John's has a knack for naming their sandwiches subsequently different clubs, and for making them all high in sodium. Several slices of salami, capicola, ham, and provolone with a drizzle of vinegar sit between the sub bun, which all hike upwards the sodium content and fat content. For a healthier pick, guild this sandwich without the bun and accept it instead with a lettuce wrap. Not but does this cut the number of calories in half, just it likewise cuts the sodium count down to 2,110 milligrams, which is still very high but still an improvement.

Courtesy of Arby's

Per sandwich: 740 calories, 35 k fat (16 g saturated fat, ii yard trans fat), 3,400 mg sodium, 52 one thousand carbs (2 g fiber, iii g sugar), 55 g protein

You may be wondering why a sandwich with just 740 calories and 35 grams of total fat is considered less salubrious than 1 that consists of over 1,000 calories and 65 grams of total fatty. The answer? The sodium content. The AHA estimates that the boilerplate American consumes almost 3,400 milligrams of sodium every unmarried day—well over the suggested allocation of 2,300 milligrams. This sandwich—served with au jus—amounts to that extraordinarily loftier number on its own. The au jus is a French culinary term for a reduction sauce made from the juices that collect from roasting red meat and either stock or broth. One cup of Swanson's Beef Broth contains a whopping 833 milligrams of sodium alone, and that's all for only 15 calories.

Courtesy of Jersey Mike'due south

Per 7.5-inch sub on wheat: 930 calories, 48 g fatty (fifteen g saturated fatty, 0 thou trans fat), 3,625 mg sodium, 75 chiliad carbs (four m fiber, 14 m sugar), 49 g protein

The worst sodium offender of them all? Jersey Mike's Buffalo Chicken Cheese Steak. At 3,625 milligrams of sodium, this sandwich packs over 1.five times the amount of sodium yous're supposed to consume in 1 day. Betwixt the chicken, bluish cheese dressing, and Frank'due south Red hot sauce, this sandwich takes the cake as the nigh sodium-ridden and therefore is the unhealthiest sandwich yous can social club at one of the seven quick-service restaurants analyzed. At that place must be a lot of hot sauce on here, with just one tablespoon consisting of 460 milligrams of the stuff.

Now, the best…

Courtesy of Jimmy John's

Per sandwich: 500 calories, 15 g fat (1 g saturated fat, 0 g trans fat), 920 mg sodium, 65 one thousand carbs (5 yard cobweb, 9 g carbohydrate), 34 g protein

If yous dear Jimmy John's, you're in luck considering 1 of the healthier sandwiches you tin get at this sandwich store is the Slim 2. It merely consists of roast beef and bread and only contains i gram of saturated fat, which is the 2d lowest corporeality of whatsoever sandwich on this list, and it costs you less than i,000 milligrams of sodium. Not likewise shabby for a sandwich total of processed deli meat!

Courtesy of Panera

Per sandwich: 470 calories, 16 g fat (7 g saturated fat, 0 k trans fat), 880 mg sodium, 50 thousand carbs (3 g fiber, 8 grand sugar), 33 g protein

Panera's Steak & Arugula on Sourdough sandwich is i of the healthier sandwiches solely because it just packs 880 milligrams of sodium—far less than the daily resource allotment of 2,300 milligrams a day. Non to mention, 33 grams of protein is the perfect amount for one to metabolize in ane sitting.

Courtesy of Bailiwick of jersey Mike's

Per 7.5-inch sub on wheat: 700 calories, 23 g fat (10.5 g saturated fatty, 0 k trans fat), 820 mg sodium, 67 thou carbs (5 m fiber, 8 k sugar), 56 g protein

This common cold cut sandwich from Bailiwick of jersey Mike's but contains 820 milligrams of sodium. For comparison, the Buffalo Chicken Cheese Steak contains more than iv times the amount of sodium at a whopping 3,625 milligrams. A much healthier choice indeed!

Courtesy of Wendy'south

Per sandwich: 380 calories, ten g fat (2 g saturated fat, 0 chiliad trans fat), 840 mg sodium, 38 thousand carbs (3 1000 fiber, 8 grand sugar), 35 thousand protein

For under 400 calories and below 850 milligrams of sodium, you can enjoy a grilled chicken sandwich—definitely ane of the more healthier options! Also, the saturated fat content is depression at just 2 grams per serving, which is why it beat out Jersey Mike'south Roast Beefiness & Provolone sandwich.

Courtesy of Potbelly

Per sandwich: 530 calories, 19 g fat (7 grand saturated fat, 0 one thousand trans fatty), 690 mg sodium, 58 1000 carbs (half-dozen g cobweb, 4 g saccharide), 37 chiliad protein

For those who do have a liking for the fish sandwich, you may be delighted to learn that it'southward one of the healthier options at Potbelly's. What separates this sandwich from the traditional kind is that it does not contain mayonnaise. All that's on this multigrain sub is 100 percent Albacore tuna, swiss cheese, lettuce, and tomato plant. This absence of any added sauces (and processed meat) is probable what keeps the sodium level at a low 690 milligrams.

Courtesy of Panera

Per sandwich: 620 calories, 31 g fat (4.5 g saturated fat, 0 g trans fatty), 680 mg sodium, 59 g carbs (five yard fiber, 12 one thousand sugar), 28 1000 poly peptide

Panera'due south craven salad merely packs 680 milligrams of sodium, which makes it one of the healthier sandwich options that you can order at a quick-service restaurant. The only downside to this sandwich is that it contains 12 grams of carbohydrate—which is a lot for a sandwich. Fortunately, it looks like the majority of that sugar comes from the fresh carmine seedless grapes that are tossed in the mix.

Courtesy of Wendy'southward

Per sandwich: 330 calories, 16 yard fat (3 thou saturated fat, 0 g trans fatty), 600 mg sodium, 33 g carbs (two g fiber, 4 g carbohydrate), fourteen k protein

Shockingly, Wendy's crispy chicken sandwich has less sodium than the fast food chain'southward grilled chicken counterpart. Ideally, it's better to opt for a grilled option, but because this sandwich contains 200 milligrams less sodium than the grilled variety, nosotros considered it to be the healthier option.

Courtesy of Potbelly

Per sandwich: 350 calories, 15 g fat (8 g saturated fat, 0 thousand trans fat), 560 mg sodium, 39 g carbs (4 1000 cobweb, 4 one thousand sugar), xx g protein

The Skinny classification indicated that this sandwich is leaner than most other sandwiches. Bated from beingness low calorie, the well-nigh applaud-worthy aspect of this sandwich is its sodium content—it contains less than 1-quarter of the daily recommendation, which is a healthy amount for a repast.

Courtesy of Subway

Per six-inch sub: 310 calories, half dozen 1000 fat (2.5 g saturated fatty, 0 g trans fatty), 560 mg sodium, twoscore g carbs (5 g fiber, 6 m sugar), 29 k protein

Subway's Rotisserie-Style Chicken sandwich is the second healthiest sandwich you can order at one of these seven quick-service restaurants. Why? For starters, it'due south tied with the depression sodium content of the third healthiest sandwich. Secondly, it packs a healthy ratio of the macronutrients: carbs, cobweb, protein, and fat. It beats out Potbelly's Mushroom Melt considering it contains less saturated fat, which means it'south better for your heart.

Courtesy of Subway

Per 6-inch sub: 200 calories, ii g fat (0 g saturated fat, 0 k trans fat), 280 mg sodium, 39 g carbs (v g fiber, five thou saccharide), 9 g protein

Finally, the healthiest sandwich you tin can order from a quick-service restaurant is Subway'southward Veggie Delight, which only contains a mere 280 milligrams of sodium. A half-cup of Chex Mix offers around the aforementioned corporeality of sodium. This veggie-filled sandwich doesn't contain a trace of saturated fat. The protein content is relatively low, as well, simply that's to be expected with the absence of meat and cheese!

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Source: https://www.eatthis.com/unhealthiest-sandwiches/

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