Potbelly Roast Beef Jimmy John's Roast Beef

Aside from burgers, sandwiches are one of the most honey to-go orders y'all tin can become. Have you always stopped in a fast nutrient place like Subway or a quick-service eatery like Panera Staff of life and thought about the diet of the sandwich you're about to guild? Whether y'all're watching your weight or only trying to be more health-witting, it'due south of import for everyone to know what they're putting into their torso, which is why the squad at Eat This, Not That!compiled a list of 10 unhealthy sandwiches—plus 10 healthier options—so you can make smarter choices at popular sandwich shops.

Methodology: In club to place the unhealthiest and healthiest sandwiches, we compiled a list of some of the most caloric sandwiches from seven of the virtually pop quick-service restaurant bondage. From in that location, we took the sandwiches with the almost sodium and deemed those the about unhealthy. These sandwiches in nearly cases—but not all—also had the most calories and the highest total fat and saturated fat contents equally well. We also only considered the elevation two almost unhealthy sandwiches at each restaurant to ensure we represented a more than various range of restaurants. All 10 of the unhealthy sandwiches on this list either nearly meet or exceed the recommended daily allowance of sodium of 2,300 milligrams.

To identify 10 of the healthiest sandwiches you can order, nosotros examined the menus of the aforementioned seven quick-service restaurants and selected the sandwiches with the to the lowest degree corporeality of sodium. In near cases, the sandwiches with the least amount of sodium too had the fewest calories and the least amount of total fatty and saturated fat. Only the top two healthiest sandwiches at each restaurant were considered for the terminal ranking. No sandwich on the healthiest list exceeds 950 milligrams of sodium. Nosotros did not consider breakfast sandwiches, wraps, limited-edition or regional sandwiches, or extra-stacked sandwiches for either ranking. For subs, nosotros only considered ones that were between 6 and viii inches in length.

At present, here are the xx unhealthiest and healthiest sandwiches from quick-service restaurants.

First, the worst…

Courtesy of Wendy's

Per sandwich: 660 calories, 33 g fat (9 one thousand saturated fat, 0 yard trans fat), 1,540 mg sodium, 53 g carbs (iii 1000 fiber, 7 g saccharide), 37 g protein

Of all the sandwiches on the unhealthy side of the spectrum, Wendy's Homestyle Asiago Ranch Chicken Society is the least detrimental to your wellness with only ane,540 milligrams of sodium in each sandwich. This is all the same a big amount of sodium for one sandwich, though. The American Centre Clan recommends consuming no more 2,300 milligrams of sodium per day, and 1,540 milligrams is a petty less than half of that. For non even 700 calories, yous essentially wipe out half a day's worth of common salt. Betwixt the fried chicken, asiago cheese, salary strips, and creamy ranch sauce, it makes sense every bit to why this sandwich packs and then much table salt.

RELATED: The piece of cake manner to make healthier condolement foods.

Courtesy of Jimmy John's

Per sandwich: 970 calories, 60 m fat (fourteen g saturated fat, 0 g trans fatty), 1,780 mg sodium, 73 grand carbs (8 g fiber, eleven g sugar), 49 g poly peptide

This sandwich may not wait like it deserves to be on the unhealthiest sandwich list, but its sodium content suggests otherwise. Clocking in at nearly one,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 60 grams of total fat, which is likely from the mayonnaise and avocado. While grams of fat may non be easy to visualize, teaspoons may assistance form a better visual. Consuming 60 grams of fat is equivalent to eating 15 teaspoons of straight fat.

Maggie C./Yelp

Per sandwich: 960 calories, 56 thousand fat (19 m saturated fat, 0 g trans fat), ii,210 mg sodium, 67 g carbs (7 g fiber, viii grand saccharide), 56 g protein

This sandwich came into Potbelly's secret underground carte du jour similar a wrecking brawl. (Cue Miley Cyrus.) Perhaps but devout Potbelly customers know about the sandwich store's underground menu, on which this behemoth sandwich tin be found. This sandwich is just like the "A Wreck" sandwich on the card, 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 tomato, lettuce, and mayo. Honestly, with that lineup of both processed meat and red meat, it's hard to believe this sandwich doesn't contain 3,000 milligrams of sodium. However, at a staggering 2,210 milligrams of sodium, this sandwich falls 90 milligrams short of wiping out an entire day's worth of sodium. You'd be better off ordering the "A Wreck" sandwich, which amounts to 1,520 milligrams of sodium.

Courtesy of Firehouse Subs

Per eight-inch sub: 830 calories, 51 g fat (thirteen thou saturated fat, North/A k trans fatty), 2,310 mg sodium, 53 g carbs (2 thou fiber, 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 loftier sodium content. For context, i teaspoon of salt is equivalent to 2,300 milligrams of sodium—imagine how thirsty y'all would be after that. Well, eating this sandwich will yield a similar feel.

Courtesy of Firehouse Subs

Per 8-inch sub: 880 calories, 50 g fat (twenty g saturated fat, Due north/A trans fat), two,380 mg sodium, 76 g carbs (4 g fiber, 17 yard sugar), 37 yard poly peptide

OK, nosotros're but going to come out and say it. This sandwich looksamazing.However, with as much sodium as what's in five and a half cups of Chex Mix, information technology doesn't sound nearly as appetizing. This meatball, marinara-doused, and melted provolone-covered sandwich boasts twenty grams of saturated fat, which is roughly how much you should consume (at virtually) in a given day. If you lot truly have a hankering for this sandwich, effort ordering a small sub, which would only cost you 480 calories, 11 grams of saturated fat, and 1,290 milligrams of sodium.

Courtesy of Arby'southward

Per sandwich: 800 calories, 34 g fat (10 thou saturated fat, 0.five 1000 trans fatty), two,420 mg sodium, 79 thousand carbs (5 g fiber, 16 g sugar), 45 g protein

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

Courtesy of Jersey Mike's

Per 7.5-inch sub on wheat: ane,010 calories, 58.5 g fat (19 g saturated fat, 0 g trans fat), 2,665 mg sodium, 76 g carbs (five yard cobweb, 10 thou sugar), 45 g protein

The #43 Chipotle Cheese Steak sandwich tin be found nether Bailiwick of jersey Mike'due south hot subs list. Hither's how the company's site markets the grub: "Bring on the heat! Our Chipotle Cheese Steak is certain to put a pep in your pace." By pep in your stride, do they hateful a step closer to developing hypertension? This sandwich packs more than two,600 milligrams of sodium, which is more than 300 milligrams past the recommended daily allotment. For those who already have high claret pressure level, the AHA suggests consuming no more than ane,500 milligrams of sodium per twenty-four hours. Eating this sandwich in one sitting would crusade i with high blood pressure to ingest 1.75 times more sodium than what'southward recommended for the day.

Courtesy of Jimmy John'southward

Per viii-inch sub on 9-grain wheat: one,060 calories, 66 g fat (15 k saturated fat, 0 g trans fat), 2,680 mg sodium, 74 g carbs (7 thousand fiber, 15 m saccharide), 51 g protein

Jimmy John's has a knack 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 down betwixt the sub bun, which all hike upwardly the sodium content and fat content. For a healthier pick, order this sandwich without the bun and take it instead with a lettuce wrap. Not only does this cut the number of calories in half, merely information technology likewise cuts the sodium count down to 2,110 milligrams, which is still very high only nonetheless an improvement.

Courtesy of Arby's

Per sandwich: 740 calories, 35 g fat (sixteen g saturated fat, 2 1000 trans fat), 3,400 mg sodium, 52 g carbs (2 g cobweb, three g sugar), 55 g protein

You may be wondering why a sandwich with but 740 calories and 35 grams of total fatty is considered less healthy than one that consists of over 1,000 calories and 65 grams of total fat. The answer? The sodium content. The AHA estimates that the boilerplate American consumes about 3,400 milligrams of sodium every single day—well over the suggested allotment of 2,300 milligrams. This sandwich—served with au jus—amounts to that extraordinarily high number on its ain. 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 goop. I cup of Swanson'due south Beef Broth contains a whopping 833 milligrams of sodium alone, and that'southward all for only 15 calories.

Courtesy of Jersey Mike's

Per 7.5-inch sub on wheat: 930 calories, 48 g fat (15 g saturated fat, 0 k trans fatty), 3,625 mg sodium, 75 thou carbs (four g fiber, 14 g sugar), 49 k poly peptide

The worst sodium offender of them all? Jersey Mike's Buffalo Chicken Cheese Steak. At three,625 milligrams of sodium, this sandwich packs over 1.v times the corporeality of sodium y'all're supposed to consume in 1 day. Betwixt the chicken, blueish cheese dressing, and Frank's Red hot sauce, this sandwich takes the cake as the most 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 hither, with just i tablespoon consisting of 460 milligrams of the stuff.

Now, the all-time…

Courtesy of Jimmy John'due south

Per sandwich: 500 calories, 15 g fat (one g saturated fat, 0 g trans fat), 920 mg sodium, 65 1000 carbs (5 thousand fiber, 9 g sugar), 34 1000 protein

If you beloved Jimmy John's, you're in luck because one of the healthier sandwiches you can get at this sandwich shop is the Slim 2. It but consists of roast beef and breadstuff and only contains 1 gram of saturated fat, which is the second lowest amount of any sandwich on this list, and information technology costs you less than 1,000 milligrams of sodium. Non besides shabby for a sandwich full of processed cafeteria meat!

Courtesy of Panera

Per sandwich: 470 calories, xvi g fat (seven 1000 saturated fat, 0 g trans fat), 880 mg sodium, 50 k carbs (3 g fiber, 8 1000 sugar), 33 g protein

Panera's Steak & Arugula on Sourdough sandwich is i of the healthier sandwiches solely considering it but packs 880 milligrams of sodium—far less than the daily allocation of 2,300 milligrams a mean solar day. Not to mention, 33 grams of protein is the perfect amount for one to metabolize in one sitting.

Courtesy of Jersey Mike'due south

Per 7.five-inch sub on wheat: 700 calories, 23 g fatty (10.5 g saturated fat, 0 g trans fat), 820 mg sodium, 67 g carbs (v 1000 cobweb, 8 thousand sugar), 56 k protein

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

Courtesy of Wendy's

Per sandwich: 380 calories, 10 g fat (two chiliad saturated fat, 0 g trans fat), 840 mg sodium, 38 g carbs (3 g fiber, viii 1000 sugar), 35 yard protein

For nether 400 calories and beneath 850 milligrams of sodium, you lot tin can bask a grilled chicken sandwich—definitely one of the more healthier options! Also, the saturated fat content is low at just 2 grams per serving, which is why it trounce out Jersey Mike'due south Roast Beef & Provolone sandwich.

Courtesy of Potbelly

Per sandwich: 530 calories, 19 g fat (7 g saturated fat, 0 g trans fatty), 690 mg sodium, 58 g carbs (6 g cobweb, 4 g sugar), 37 g protein

For those who do have a liking for the fish sandwich, y'all may exist delighted to learn that information technology'south one of the healthier options at Potbelly's. What separates this sandwich from the traditional kind is that information technology does non contain mayonnaise. All that's on this multigrain sub is 100 percent Albacore tuna, swiss cheese, lettuce, and tomato. This absence of whatever added sauces (and processed meat) is likely what keeps the sodium level at a low 690 milligrams.

Courtesy of Panera

Per sandwich: 620 calories, 31 chiliad fatty (4.five thousand saturated fatty, 0 k trans fatty), 680 mg sodium, 59 g carbs (5 thousand fiber, 12 g sugar), 28 yard protein

Panera's chicken salad only packs 680 milligrams of sodium, which makes it one of the healthier sandwich options that you can order at a quick-service eating house. The only downside to this sandwich is that information technology contains 12 grams of saccharide—which is a lot for a sandwich. Fortunately, it looks like the majority of that sugar comes from the fresh scarlet seedless grapes that are tossed in the mix.

Courtesy of Wendy's

Per sandwich: 330 calories, 16 g fat (three one thousand saturated fatty, 0 g trans fatty), 600 mg sodium, 33 1000 carbs (2 yard fiber, iv thou carbohydrate), 14 g protein

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

Courtesy of Potbelly

Per sandwich: 350 calories, 15 g fat (8 g saturated fatty, 0 m trans fat), 560 mg sodium, 39 g carbs (4 one thousand fiber, 4 1000 carbohydrate), twenty g protein

The Skinny nomenclature indicated that this sandwich is bacteria than nearly other sandwiches. Bated from existence depression calorie, the most 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 meal.

Courtesy of Subway

Per 6-inch sub: 310 calories, 6 g fat (2.5 g saturated fatty, 0 m trans fat), 560 mg sodium, 40 g carbs (5 k cobweb, vi g carbohydrate), 29 g 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 low sodium content of the third healthiest sandwich. Secondly, information technology packs a healthy ratio of the macronutrients: carbs, fiber, protein, and fat. It beats out Potbelly's Mushroom Melt because information technology contains less saturated fat, which means it's better for your heart.

Courtesy of Subway

Per six-inch sub: 200 calories, 2 g fat (0 1000 saturated fatty, 0 g trans fat), 280 mg sodium, 39 k carbs (5 g fiber, 5 g sugar), 9 g protein

Finally, the healthiest sandwich yous can order from a quick-service restaurant is Subway'south Veggie Delight, which only contains a mere 280 milligrams of sodium. A half-cup of Chex Mix offers around the same amount of sodium. This veggie-filled sandwich doesn't contain a trace of saturated fat. The poly peptide content is relatively depression, as well, merely that's to exist expected with the absence of meat and cheese!

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