Home US Dietitians reveal the 14 healthiest sandwiches at your favorite chains – from Subway, to Panera, and even Jimmy John’s

Dietitians reveal the 14 healthiest sandwiches at your favorite chains – from Subway, to Panera, and even Jimmy John’s

by Jack
0 comment
Dietitians have identified the healthiest sandwich to order at your favorite chains across the country.

When you imagine a healthy lunch, a sandwich may not be the first option that comes to mind.

This is because breaded favorites are often filled with fatty meats, cheeses and toppings, even if they are freshly made.

Some assume that opting for a salad will always be healthier.

But now, an in-depth analysis by American dietitians has suggested that this is not always the case; especially if you follow their recommendations.

Nutrition experts analyzed the components of sandwiches sold at major chains across the country and identified the healthiest option among 14 popular national restaurants.

As a general rule, dietitians recommend consuming leaner meats, such as turkey or fish, rather than fatty processed meats like bacon or salami, wrote Julie Upton, a San Francisco-based registered dietitian. Eat this, not that.

Dietitians have identified the healthiest sandwich to order at your favorite chains across the country.

Dietitians have identified the healthiest sandwich to order at your favorite chains across the country.

Also, the more vegetables you can consume, the better. The fiber and nutrients it contains aid in digestion and help you stay fuller for longer.

But to know the details, read below.

Subway’s Veggie Delite, $6

1711459059 765 Dietitians reveal the 14 healthiest sandwiches at your favorite chains

1711459059 765 Dietitians reveal the 14 healthiest sandwiches at your favorite chains

There are only 200 calories in a six-inch sandwich. That’s half the calories you can find in other menu items, like the six-inch meatball marinara.

What’s more, it also contains less saturated fat and sodium compared to most fast food sandwiches, Upton wrote.

In the vegetarian delight, there are only 320 mg of salt and 2 grams of fat, compared to the meatball marinara, which contains five times the amount of salt (1,600 mg) and six times the amount of fat (13 grams).

Panera Bread Mediterranean Vegetable (half), $8

1711459059 425 Dietitians reveal the 14 healthiest sandwiches at your favorite chains

1711459059 425 Dietitians reveal the 14 healthiest sandwiches at your favorite chains

It’s the abundance of vegetables in this sandwich that makes it one of the healthiest options, dietitians say.

“This sandwich provides a variety of nutrient-dense vegetables (cucumber, peppers, ripe tomatoes, mixed greens),” said author and registered dietitian nutritionist Patricia Bannan. This, together with bread, makes it rich in micronutrients such as vitamins and minerals, as well as fiber, which can help prevent intestinal diseases.

However, it is quite high in calories, at 630 per sandwich. While this, along with seven grams of protein, will satisfy cravings and keep you full, you risk exceeding the recommended daily calorie limit if you eat a caloric dinner.

An ideal option would be to opt for half a sandwich, suggests Bannan.

Jimmy John’s Little John’s #3 Tuna Salad, $5.29

1711459059 698 Dietitians reveal the 14 healthiest sandwiches at your favorite chains

1711459059 698 Dietitians reveal the 14 healthiest sandwiches at your favorite chains

This sandwich only has 250 calories, but it still provides plenty of omega-3 fatty acids, Upton wrote. These essential nutrients are crucial for supporting eye, brain, and joint health.

Plus, eating a sandwich with this type of protein (10 g) and fiber density will keep you full longer than other sandwiches with less protein, Upton wrote. This can be key to helping you lose weight.

Compared to other dishes on the menu, such as the Italian Night Club, which contains 1,860 calories, the Little John is a light delight.

Blimpie Tuna Submarine $5.75

1711459059 236 Dietitians reveal the 14 healthiest sandwiches at your favorite chains

1711459059 236 Dietitians reveal the 14 healthiest sandwiches at your favorite chains

“This is the perfect choice at Blimpie’s because of its high protein content and the fact that it is rich in healthy omega-3 fats and is the lowest in sodium of all their sandwich options,” said Dana Angelo White, registered dietitian. and athletic trainer. .

This sandwich has 470 calories per six-inch sandwich, 21 grams of fat, and just a pinch of salt and sugar.

Compared to its namesake item, the Blimp, this tuna sub is very light.

The Blimp, which includes roast beef, pepperoni salami and turkey, among other toppings, has nearly double the calories and fat content, at 810 calories and 48 grams of fat.

Jersey Mike’s Turkey and Provolone, $10

1711459060 64 Dietitians reveal the 14 healthiest sandwiches at your favorite chains

1711459060 64 Dietitians reveal the 14 healthiest sandwiches at your favorite chains

The healthiest toppings for any sandwich are vegetables and vinegar, because they are low in calories and vegetables provide crucial fiber, Upton wrote.

That goes for this sub, which is stuffed with lettuce, onion, and tomatoes, and finished with oregano and vinegar, instead of a creamy, caloric dressing.

White recommends this as a good source of satiating protein, with 25 grams of protein in the 450-calorie sub.

For comparison, the roast beef and provolone sandwich has about 890 calories and 55 grams of protein.

Fire Station Turkey Submarine, $6.69

1711459060 31 Dietitians reveal the 14 healthiest sandwiches at your favorite chains

1711459060 31 Dietitians reveal the 14 healthiest sandwiches at your favorite chains

With 240 calories in this small turkey sandwich, you also get 18 grams of protein and two grams of fiber. This makes it “a meal with staying power,” Upton wrote.

For comparison, another menu item, the Smokehouse Beef and Cheddar Brisket sandwich, contains more than three times the amount of calories (890 calories), while barely increasing the protein and fiber count (it contains 2 grams of fiber and 31 grams of protein).

Bannan noted that this option is high in sodium, at 1,130 milligrams per serving, like many of the other options at this popular national store.

So if you are watching your salt intake, you would be better off ordering from another store.

Napa Chicken Wrap with Avocado from Au Bon Pain, $8.49

1711459060 767 Dietitians reveal the 14 healthiest sandwiches at your favorite chains

1711459060 767 Dietitians reveal the 14 healthiest sandwiches at your favorite chains

There are 580 calories and 24 grams of fat in this wrap, which contains plenty of healthy fats thanks to the addition of avocado.

The chipotle, black bean and avocado sandwich, another popular menu item, contains 730 calories and 37 grams of fat.

“It provides a reasonable amount of calories for a meal and more vegetables than most options,” said Toby Amidor, a registered dietitian-nutritionist and professor at Hunter College.

Pret a Manger Rainbow Veggie Sandwich, $8

1711459060 748 Dietitians reveal the 14 healthiest sandwiches at your favorite chains

1711459060 748 Dietitians reveal the 14 healthiest sandwiches at your favorite chains

“With this veggie sandwich, you’ll get protein from the hummus, healthy fats from the avocado, carbs from the whole wheat bread, and a variety of veggies,” Amidor said.

There are 410 calories and 770 mg of sodium per serving of this sandwich, which is a third less than you’d find in the chain’s less vegetarian sandwiches.

Bad examples include the chicken and bacon sandwich, which contains 670 calories, and twice as much sodium, at 1,420 mg.

The FDA recommends not consuming more than 2,300 mg of sodium per day, as it could increase the risk of high blood pressure.

Potbelly Mediterranean Skinny, $6.69

1711459060 499 Dietitians reveal the 14 healthiest sandwiches at your favorite chains

1711459060 499 Dietitians reveal the 14 healthiest sandwiches at your favorite chains

If you’re diet conscious, there’s a whole section of PotBelly’s menu, the ‘Skinny’ section, that should have good options for you,” Amidor said.

One of the best options in that section is this Mediterranean sandwich, made with lots of vegetables, including artichoke, cucumber, and red pepper. All those vegetables make this 410-calorie item a great source of fiber.

“The sandwich provides 28 percent of the recommended daily amount of fiber for 410 calories,” Amidor said.

Amy’s Turkey-O from Jason’s Deli, $8.69

1711459060 919 Dietitians reveal the 14 healthiest sandwiches at your favorite chains

1711459060 919 Dietitians reveal the 14 healthiest sandwiches at your favorite chains

This is the lightest sandwich from this chain, according to Upton.

It’s just 420 calories and contains 28 grams of lean protein from turkey, as well as 1,370 mg of sodium.

Compared to other menu items, like the Honey Mustard Chicken Club, which contains about 820 calories, 52 grams of protein, and 1,830 mg of sodium, this turkey sandwich is pretty light.

Honey Mustard Chicken Club contains almost the recommended daily intake of sodium, 2,300 mg.

McAlister’s build your own turkey sandwich, $8.99

1711459060 189 Dietitians reveal the 14 healthiest sandwiches at your favorite chains

1711459060 189 Dietitians reveal the 14 healthiest sandwiches at your favorite chains

“Sometimes a basic turkey sandwich is not only great for lunch, but it also fills you with good nutrition,” said Sarah Garone, certified nutrition counselor.

For just 460 calories and a whopping 32 grams of protein, this sandwich can hit multiple sweet spots if you’re on a diet.

Experts recommend eating between 15 and 20 g of protein per meal to stay full and get optimal benefit for muscle growth and repair.

By comparison, Club Black Angus has more than twice as many calories: 940. And it contains almost the same amount of protein: 46 grams.

Quiznos Swiss Turkey Ranch, $7.05

1711459061 578 Dietitians reveal the 14 healthiest sandwiches at your favorite chains

1711459061 578 Dietitians reveal the 14 healthiest sandwiches at your favorite chains

There are 450 calories in each of these four-inch subsandwiches.

This chain offers sandwiches in three sizes, but if you want to play it safe calorically, Upton recommends sticking with the four-inch ones.

Mendocino Farms Chicken Pesto Caprese, $11.75

This sandwich includes the classic flavor profiles of the Italian caprese salad: with bright basil, tomato, and mozzarella.

Enjoying this combination will cost you 430 calories.

That’s less than half the calories you can find in other Mendocino menu items, like the “not so fried” chicken sandwich.

Whichwich Turkey Lettuce, $11.75

1711459061 757 Dietitians reveal the 14 healthiest sandwiches at your favorite chains

1711459061 757 Dietitians reveal the 14 healthiest sandwiches at your favorite chains

There are only 119 calories in this refreshing sandwich, which replaces lettuce with bread.

Removing the bread from this traditional sandwich takes 251 calories off the total, without sacrificing 18 grams of protein.

It also makes it a good option if you are trying to follow a ketogenic diet.

However, it may not be the best option to keep you full.

You may also like