The Unhealthiest Sandwiches on the Planet — Eat This Not That

aside from burgers, sandwiches are one of the most beloved to-go orders you can get. Have you always stopped in a fast food stead like Subway or a quick-service restaurant like Panera Bread and thought about the nutrition of the sandwich you ‘re about to order ? Whether you ‘re watching your weight unit or just trying to be more health-conscious, it ‘s authoritative for everyone to know what they ‘re putting into their consistency, which is why the team at Eat This, not That ! compiled a list of 10 unhealthy sandwiches—plus 10 healthier options—so you can make smart choices at popular sandwich shops. Methodology: In order to identify the unhealthiest and healthiest sandwiches, we compiled a tilt of some of the most thermal sandwiches from seven of the most popular quick-service restaurant chains. From there, we took the sandwiches with the most sodium and deemed those the most insalubrious. These sandwiches in most cases—but not all—also had the most calories and the highest full fat and saturated fat contents as well. We besides only considered the top two most unhealthy sandwiches at each restaurant to ensure we represented a more divers scope of restaurants. All 10 of the unhealthy sandwiches on this tilt either closely fitting or exceed the recommend daily allowance of sodium of 2,300 milligrams.

To identify 10 of the healthiest sandwiches you can order, we examined the menu of the lapp seven quick-service restaurants and selected the sandwiches with the least amount of sodium. In most cases, the sandwiches with the least total of sodium besides had the fewest calories and the least sum of sum adipose tissue and saturated fat. only the top two healthiest sandwiches at each restaurant were considered for the final examination rate. No sandwich on the healthiest list exceeds 950 milligrams of sodium. We did not consider breakfast sandwiches, wraps, limited-edition or regional sandwiches, or extra-stacked sandwiches for either rank. For submarine, we entirely considered ones that were between 6 and 8 inches in length .
now, hera are the 20 unhealthiest and healthiest sandwiches from quick-service restaurants .

First, the worst…

10

Wendy’s Homestyle Asiago Ranch Chicken Club

Per sandwich

: 660 calories, 33 g adipose tissue ( 9 thousand saturated fatten, 0 deoxyguanosine monophosphate trans fat ), 1,540 milligram sodium, 53 gigabyte carbs ( 3 deoxyguanosine monophosphate character, 7 thousand sugar ), 37 gram protein
Of all the sandwiches on the unhealthy side of the spectrum, Wendy ‘s Homestyle Asiago Ranch Chicken Club is the least damaging to your health with only 1,540 milligrams of sodium in each sandwich. This is still a large amount of sodium for one sandwich, though. The american Heart Association recommends consuming no more than 2,300 milligrams of sodium per day, and 1,540 milligrams is a short less than one-half of that. For not even 700 calories, you basically wipe out half a day ‘s worth of strategic arms limitation talks. Between the electrocute wimp, asiago cheese, bacon strips, and creamy ranch sauce, it makes feel as to why this sandwich packs so much salt .
RELATED: The easy means to make healthier comfort foods .

9

Jimmy John’s Beach Club

Per sandwich

: 970 calories, 60 gram adipose tissue ( 14 gigabyte saturated fat, 0 gigabyte trans fat ), 1,780 milligram sodium, 73 gravitational constant carbs ( 8 thousand character, 11 g sugar ), 49 thousand protein
This sandwich may not look like it deserves to be on the unhealthiest sandwich list, but its sodium content suggests differently. Clocking in at about 1,800 milligrams of the salty farce, this turkey, provolone, and avocado sandwich is far from alimentary. not to mention that this poultry and vegetable-based sandwich packs a whack 60 grams of total fatty, which is likely from the mayonnaise and avocado. While grams of fat may not be easy to visualize, teaspoons may help form a better ocular. Consuming 60 grams of fat is equivalent to eating 15 teaspoons of square adipose tissue .

8

Potbelly’s Wrecking Ball, Originals

Per sandwich

: 960 calories, 56 gravitational constant fatty ( 19 g saturated fat, 0 gigabyte trans fat ), 2,210 milligram sodium, 67 deoxyguanosine monophosphate carbs ( 7 gram fiber, 8 thousand sugar ), 56 gram protein
This sandwich came into Potbelly ‘s privy belowground menu like a wrecking ball. ( Cue Miley Cyrus. ) possibly only devout Potbelly customers know about the sandwich patronize ‘s underground menu, on which this colossus sandwich can be found. This sandwich is fair like the “ A Wreck ” sandwich on the menu, which consists of ham, turkey, Angus roast gripe, and salami, except this one stacks on a few meatballs with marinara sauce and provolone cheese, and is then topped with tomato, lettuce, and mayonnaise. honestly, with that lineup of both processed kernel and loss kernel, it ‘s hard to believe this sandwich does n’t contain 3,000 milligrams of sodium. placid, at a staggering 2,210 milligrams of sodium, this sandwich falls 90 milligrams short of wiping out an stallion day ‘s worth of sodium. You ‘d be better off ordering the “ A Wreck ” sandwich, which amounts to 1,520 milligrams of sodium .

7

Firehouse Subs’ Steak & Cheese

Per 8-inch sub

: 830 calories, 51 gigabyte fatten ( 13 g saturated fatten, N/A gigabyte trans fat ), 2,310 milligram sodium, 53 gigabyte carbs ( 2 gigabyte fiber, 6 g boodle ), 38 g protein
This cheesesteak from Firehouse Subs is loaded in sodium. Crumbles of sautéed steak, slices of melt provolone, and a swath of mayonnaise and mustard all contribute to this inordinately high sodium message. For context, one teaspoon of salt is equivalent to 2,300 milligrams of sodium—imagine how thirsty you would be after that. Well, eating this sandwich will yield a similar have .

6

Firehouse Subs’ Sweet & Spicy Meatball

Per 8-inch sub

: 880 calories, 50 g fat ( 20 thousand saturated fat, N/A trans fatten ), 2,380 milligram sodium, 76 g carbs ( 4 g fiber, 17 gigabyte carbohydrate ), 37 gigabyte protein
OK, we ‘re just going to come out and say it. This sandwich looks perplex. however, with a much sodium as what ‘s in five and a half cup of Chex Mix, it does n’t sound closely 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 most ) in a given day. If you truly have a hanker for this sandwich, try ordering a small bomber, which would alone cost you 480 calories, 11 grams of saturated fat, and 1,290 milligrams of sodium .

5

Arby’s Roast Turkey Ranch & Bacon Sandwich

Per sandwich

: 800 calories, 34 gigabyte fatty ( 10 g saturated fat, 0.5 deoxyguanosine monophosphate trans fat ), 2,420 magnesium sodium, 79 guanine carbs ( 5 guanine character, 16 g sugar ), 45 thousand protein
Arby’s may be known for its ridicule gripe sandwiches, but the debauched food chain ‘s turkey and bacon sandwich actually houses a fortune of salt. Containing more than a day ‘s deserving of sodium, this sandwich is something that should be split in half, or at the identical least, be eaten in temperance .

4

Jersey Mike’s #43: Chipotle Cheese Steak with mayonnaise

Per 7.5-inch sub on wheat

: 1,010 calories, 58.5 gigabyte fat ( 19 gigabyte saturated fat, 0 gram trans fat ), 2,665 magnesium sodium, 76 g carbs ( 5 gram fiber, 10 deoxyguanosine monophosphate sugar ), 45 g protein
The # 43 Chipotle Cheese Steak sandwich can be found under Jersey Mike ‘s hot submarine 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 gradation. ” By pep in your gradation, do they mean a footstep closer to developing high blood pressure ? This sandwich packs more than 2,600 milligrams of sodium, which is more than 300 milligrams past the recommend casual allotment. For those who already have high lineage blackmail, the AHA suggests consuming no more than 1,500 milligrams of sodium per day. Eating this sandwich in one sitting would cause one with high rake blackmail to ingest 1.75 times more sodium than what ‘s recommended for the day .

3

Jimmy John’s Italian Nightclub

Per 8-inch sub on 9-grain wheat

: 1,060 calories, 66 gigabyte adipose tissue ( 15 gigabyte saturated fatty, 0 g trans fat ), 2,680 magnesium sodium, 74 gravitational constant carbs ( 7 deoxyguanosine monophosphate character, 15 gigabyte carbohydrate ), 51 gigabyte protein
Jimmy John ‘s has a bent for naming their sandwiches after 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 submarine bun, which all hike up the sodium content and fatten contented. For a healthier choice, rate this sandwich without the bun and have it alternatively with a lettuce wrapping. not only does this cut the number of calories in half, but it besides cuts the sodium count down to 2,110 milligrams, which is distillery very high but however an improvement .

2

Arby’s Half Pound French Dip & Swiss with Au Jus

Per sandwich

: 740 calories, 35 g adipose tissue ( 16 gravitational constant saturated fat, 2 deoxyguanosine monophosphate trans fat ), 3,400 magnesium sodium, 52 deoxyguanosine monophosphate carbs ( 2 gigabyte character, 3 gravitational constant sugar ), 55 gigabyte protein
You may be wondering why a sandwich with barely 740 calories and 35 grams of sum fat is considered less healthy than one that consists of over 1,000 calories and 65 grams of entire fat. The answer ? The sodium content. The AHA estimates that the average american consumes about 3,400 milligrams of sodium every single day—well over the propose allotment of 2,300 milligrams. This sandwich—served with gold jus—amounts to that inordinately high gear count on its own. The gold jus is a french culinary term for a reduction sauce made from the juices that collect from roasting crimson meat and either breed or broth. One cup of Swanson ‘s Beef Broth contains a whack 833 milligrams of sodium alone, and that ‘s all for only 15 calories .

1

Jersey Mike’s #44: Buffalo Chicken Cheese Steak

Per 7.5-inch sub on wheat

: 930 calories, 48 deoxyguanosine monophosphate fat ( 15 g saturated fatten, 0 gram trans fat ), 3,625 magnesium sodium, 75 gram carbs ( 4 guanine fiber, 14 gravitational constant boodle ), 49 gravitational constant protein
The worst sodium wrongdoer of them all ? Jersey Mike ‘s Buffalo Chicken Cheese Steak. At 3,625 milligrams of sodium, this sandwich packs over 1.5 times the amount of sodium you ‘re supposed to consume in one day. Between the chicken, blue tall mallow dressing, and Frank ‘s Red hot sauce, this sandwich takes the cake as the most sodium-ridden and therefore is the unhealthiest sandwich you can order at one of the seven quick-service restaurants analyzed. There must be a draw of hot sauce on here, with equitable one tablespoon consist of 460 milligrams of the stuff .

Now, the best…

10

Jimmy John’s Slim 2: Roast Beef

Per sandwich

: 500 calories, 15 g fat ( 1 g saturated fat, 0 deoxyguanosine monophosphate trans fat ), 920 magnesium sodium, 65 gigabyte carbs ( 5 gigabyte fiber, 9 deoxyguanosine monophosphate carbohydrate ), 34 gram protein
If you love Jimmy John ‘s, you ‘re in luck because one of the healthy sandwiches you can get at this sandwich patronize is the Slim 2. It merely consists of knock beef and boodle and merely contains 1 gram of saturated fatness, which is the second lowest come of any sandwich on this list, and it costs you less than 1,000 milligrams of sodium. not excessively shabby for a sandwich entire of process delicatessen kernel !

9

Panera’s Steak & Arugula on Sourdough

Per sandwich

: 470 calories, 16 deoxyguanosine monophosphate fat ( 7 gigabyte saturated fat, 0 gigabyte trans fat ), 880 milligram sodium, 50 gram carbs ( 3 gravitational constant character, 8 g carbohydrate ), 33 gram protein
Panera ‘s Steak & Arugula on Sourdough sandwich is one of the fitter sandwiches entirely because it only packs 880 milligrams of sodium—far less than the casual allotment of 2,300 milligrams a day. not to mention, 33 grams of protein is the perfect sum for one to metabolize in one baby-sit .

8

Jersey Mike’s #6: Roast Beef & Provolone

Per 7.5-inch sub on wheat

: 700 calories, 23 g fat ( 10.5 g saturated fatness, 0 guanine trans fat ), 820 magnesium sodium, 67 gigabyte carbs ( 5 gigabyte roughage, 8 deoxyguanosine monophosphate boodle ), 56 guanine protein
This cold cut sandwich from Jersey Mike ‘s alone contains 820 milligram of sodium. For comparison, the Buffalo Chicken Cheese Steak contains more than four times the measure of sodium at a sock 3,625 milligrams. A much healthier choice indeed !

7

Wendy’s Grilled Chicken Sandwich

Per sandwich

: 380 calories, 10 gram fatness ( 2 gram saturated fat, 0 gram trans fat ), 840 magnesium sodium, 38 guanine carbs ( 3 g fiber, 8 deoxyguanosine monophosphate sugar ), 35 gram protein
For under 400 calories and below 850 milligrams of sodium, you can enjoy a grill wimp sandwich—definitely one of the more healthy options ! besides, the saturated fatty message is gloomy at fair 2 grams per serve, which is why it beat out Jersey Mike’s Roast Beef & Provolone sandwich .

6

Potbelly’s Tuna Salad—Originals

Per sandwich

: 530 calories, 19 gigabyte fatten ( 7 gravitational constant saturated fat, 0 g trans fat ), 690 magnesium sodium, 58 gigabyte carbs ( 6 gigabyte fiber, 4 gigabyte sugar ), 37 g protein
For those who do have a like for the fish sandwich, you may be delighted to learn that it ‘s one of the healthy 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 bomber is 100 percentage Albacore tuna, swiss cheese, boodle, and tomato. This absence of any add sauces ( and processed kernel ) is probable what keeps the sodium level at a low 690 milligrams .

5

Panera’s Napa Almond Chicken Salad on Country Rustic

Per sandwich

: 620 calories, 31 g fatness ( 4.5 gravitational constant saturated adipose tissue, 0 gigabyte trans fat ), 680 milligram sodium, 59 g carbs ( 5 g fiber, 12 deoxyguanosine monophosphate sugar ), 28 deoxyguanosine monophosphate protein
Panera ‘s chicken salad merely packs 680 milligrams of sodium, which makes it one of the healthy sandwich options that you can decree at a quick-service restaurant. The alone downside to this sandwich is that it contains 12 grams of sugar—which is a lot for a sandwich. fortunately, it looks like the majority of that carbohydrate comes from the bracing red seedless grapes that are tossed in the mix .

4

Wendy’s Crispy Chicken Sandwich

Per sandwich

: 330 calories, 16 deoxyguanosine monophosphate fatty ( 3 guanine saturated fat, 0 guanine trans fat ), 600 milligram sodium, 33 gravitational constant carbs ( 2 g character, 4 thousand sugar ), 14 thousand protein
shockingly, Wendy ‘s crisp chicken sandwich has less sodium than the fast food range ‘s grill chicken counterpart. ideally, it ‘s better to opt for a grill option, but because this sandwich contains 200 milligram less sodium than the grill variety, we considered it to be the healthier option .

3

Potbelly’s Mushroom Melt—Skinny

Per sandwich

: 350 calories, 15 deoxyguanosine monophosphate fatness ( 8 gravitational constant saturated fat, 0 gram trans fat ), 560 magnesium sodium, 39 deoxyguanosine monophosphate carbs ( 4 gram character, 4 g carbohydrate ), 20 thousand protein
The Skinny categorization indicated that this sandwich is leaner than most other sandwiches. apart from being low calorie, the most applaud-worthy view of this sandwich is its sodium content—it contains less than one-fourth of the daily recommendation, which is a healthy sum for a meal .

2

Subway’s Rotisserie-Style Chicken

Per 6-inch sub

: 310 calories, 6 guanine fat ( 2.5 gigabyte saturated fat, 0 gram trans fat ), 560 magnesium sodium, 40 deoxyguanosine monophosphate carbs ( 5 gram fiber, 6 g carbohydrate ), 29 guanine protein
Subway ‘s Rotisserie-Style Chicken sandwich is the second healthy sandwich you can order at one of these seven quick-service restaurants. Why ? For starters, it ‘s tied with the low sodium content of the third healthy sandwich. second, it packs a healthy proportion of the macronutrients : carbs, fiber, protein, and adipose tissue. It beats out Potbelly ‘s Mushroom Melt because it contains less saturated fatness, which means it ‘s better for your heart .

1

Subway’s Veggie Delight

Per 6-inch sub

: 200 calories, 2 g fatten ( 0 g saturated fatten, 0 thousand trans fat ), 280 milligram sodium, 39 gram carbs ( 5 deoxyguanosine monophosphate fiber, 5 gram sugar ), 9 guanine protein

finally, the healthiest sandwich you can arrange from a quick-service restaurant is Subway ‘s Veggie Delight, which only contains a mere 280 milligrams of sodium. A half-cup of Chex Mix offers around the same sum of sodium. This veggie-filled sandwich does n’t contain a trace of saturated fatten. The protein capacity is relatively humble, excessively, but that ‘s to be expected with the absence of kernel and cheese !

reference : https://nutritionline.net
Category : Healthy