Ordering the ‘Healthiest’ Sandwich? You Might Be Doing It Wrong

When you’re under the pressure of choosing a sandwich at your favorite chain restaurant, it can be easy to pick whatever sounds healthiest. Unfortunately, that doesn’t always mean a sandwich is best for your health, as a recent Consumer Reports investigation just found. 

The report analyzed sandwiches at popular chain restaurants, looking for “diet bombs” and healthier choices — and the results are surprising. “We chose a few of the chains that offered sandwiches that sounded like they'd make a good-for-you choice,” explains Trisha Calvo, deputy editor of Health & Food at Consumer Reports, a non-profit organization devoted to consumer advocacy. “When we dug into the nutrition information, we found they weren’t as healthy as you might think.” However, Calvo says the restaurants all had alternatives that were better nutritional options. They just might not be the obvious choice.

Here’s what they found, plus what dietitians recommend when it comes to making smart sandwich choices on the go.

Misleading menu items in popular chain restaurants

Consumer Reports analyzed six sandwiches from three popular nationwide chains: Panera Bread, Chick-fil-A, and Jersey Mike's. The organization picked menu items perceived to be "healthy" at each spot and found that they were, in fact, not so good for anyone's health, with higher-than-ideal levels of sodium, saturated fat, and sugar.

The good news? Consumer Reports found that there were indeed better-for-you alternatives. Here's the breakdown of what they found.

Panera

The Toasted Garden Caprese sandwich may sound like a good option due to its tomato, arugula, and mozzarella base. But Panera’s nutrition information shows that this sandwich is loaded with saturated fat and sodium. Instead, Consumer Reports suggests opting for the chain’s Tuna Salad Sandwich, which features tuna salad, lettuce, and tomato.

While cheese tastes delicious, it’s not usually helpful in working toward healthy eating goals, says  Keri Gans, RD, author of The Small Change Diet. “The cheese will really only be adding extra calories and saturated fat,” she says.

Chick-Fil-A

Chick-fil-A’s Cool Wrap has long been viewed as one of the healthiest choices on the chain’s menu, but that designation may be inaccurate. This wrap features grilled chicken breast, lettuce, and cheese in a flaxseed flour flatbread.

But the Grilled Chicken Sandwich, which includes grilled chicken, lettuce, and tomato on a multigrain bun, has about half the sodium, and saturated fat.

“Sodium can be really high in these sandwiches,” says Jessica Cording, RD, author of The Little Book of Game-Changers. “That’s something to watch out for.”

Jersey Mike’s

Many people assume that veggie sandwiches are automatically the healthiest choice, but that’s not always the case. Jersey Mike’s The Veggie #14, which features provolone, Swiss, and green bell peppers, isn’t as good for you as it seems.

But the brand’s Grilled Portabella Mushroom & Swiss #64 is a healthier option. The sandwich’s grilled mushrooms, green peppers, grilled onions, and Swiss cheese deliver less saturated fat and sodium. While Cording says that “raw vegetables are great” on a sandwich, the multiple types of cheese on The Veggie quickly ramp up the calories, saturated fat, and sodium content on that sandwich.

What makes a chain sandwich better for you?

There are a few different things to consider when looking for a healthy chain sandwich, according to dietitians. “In general, chain sandwiches that contain lower amounts of trans and saturated fats and sodium are going to be more nutritious options,” says Siera Holley, RDN, dietitian at The Ohio State University Wexner Medical Center. “These sandwiches also tend to be lower in calories.”

Sandwiches that feature lean and plant-based proteins, like turkey, chicken, fish, and beans, and higher amounts of fiber from vegetables and whole grains also tend to fill you up and keep you feeling fuller, longer, Holley says. “If there is a grilled chicken option, great—that would be my first pick,” Cording says.

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If you're trying to find the healthiest option, Gans suggests limiting “anything fried” and looking for grilled options. “However, a vegetarian sandwich with lots of grilled veggies can contain too much oil and is probably not a great choice,” Gans says. “Opt for raw lettuce, tomato and onion.” She also suggests choosing a sandwich without cheese, since it tends to add extra calories and saturated fat. “Don’t forget the size and type of bread matters,” Gans says. “Opt for whole grains vs. white flour and, if possible, sliced bread vs. dense rolls.”

How to make a healthy sandwich at home

While you can technically use deli meat at home to make a sandwich, dietitians suggest using lean, minimally processed proteins whenever possible. “For people who don’t have a lot of time to cook, I love that many stores carry pre-cooked organic grilled chicken as an option,” Cording says.

If you do have time to cook, Cording suggests preparing boneless, skinless chicken thighs in a slow cooker, shredding the meat, and using that for sandwiches.

“Natural nut butters, hummus or other bean spreads, eggs, and tofu can be great protein options for those who may want a meatless sandwich or wrap,” Holley says. Adding vegetables can also increase the fiber and overall nutrition content, she adds.

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When it comes to the outer layer of your sandwich, Holley suggests choosing a whole grain bread or wrap that contains at least 3 grams of fiber per serving. “That will be higher in vitamins and minerals compared to more refined, or processed, options,” she says. “There are also whole grain breads and wraps available in smaller slices or sizes to help with reducing calories, as well as carbohydrates for consumers who may be monitoring these.”

Gans also suggests using avocado or hummus for healthy fat, while Holley points out that Greek yogurt is a great mayo substitute in homemade chicken, tuna, and egg salads.

Overall, Cording recommends playing around with your favorite ingredients and seeing what you come up with. “When you’re making your own sandwiches at home, you have more room for creativity,” she says. 

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