We have good news for you: You can ditch the guilt. Because it is possible to find a nutritious, low-calorie sandwich at a fast-casual restaurant.
"The nice thing about many sandwich spots is that you can customize your sandwich by adding veggies, changing the bread, as well as the spreads," says Amanda Sauceda, MS, RD, a registered dietitian. "This means you get more of an opportunity to make the sandwich work for you and your health goals."
Related: 7 Foods With More Protein Than Chicken, According to Registered Dietitians
What Is The Healthiest Fast Food Sandwich?
"The grilled chicken sandwich is made with lean grilled chicken, a whole-grain bun and fresh lettuce and tomato," says Dr. Chris Mohr, Ph.D., RD, a fitness and nutrition advisor at Garage Gym Reviews. "It’s relatively low in calories, saturated fat and sodium compared to other fast food sandwiches. It’s a balanced option with protein, fiber and nutrients."
Chik-fil-A
Here's a hard-and-fast look at some other nutrition information for the Chik-fil-A grilled chicken sandwich:
390 calories11 grams of fat2.5 grams of saturated fat0 grams of trans fat765 mg of sodium45 grams of carbohydrates3 grams of fiber28 grams of protein"What’s nice about this sandwich is it is lower in sodium compared to a regular sandwich without sacrificing the protein," Sauceda says. "You also get two more grams of fiber, and while that’s not a huge difference, every little bit counts."
Related: 16 High-Protein Meal Prep Ideas Registered Dietitians Swear By
"This is a great, high-nutrition option for a fast food sandwich," Pelitera said.
Pelitera points out that it's a low-calorie sandwich packed with protein.
Chick-fil-A
440 calories15 grams of fat4 grams of saturated fat0 grams of trans fat905 mg of sodium45 grams of carbohydrates3 grams of fiber31 grams of protein
"The protein and fiber in this sandwich will help you feel fuller and satisfied for a longer period of time," Pelitera says. "I also love the side options at Chick-fil-A, where you can get fruit or a kale salad instead of the french fries to get even more of that healthy fiber in your day."
The Healthiest Vegetarian Fast Food Sandwich
Sauceda's favorite meatless fast food sandwich—and top pick overall—is the grilled portabella mushroom and Swiss sandwich from Jersey Mike's.
Sauceda also called attention to the lower sodium content, which she hails as a "bonus because fast-food sandwiches can easily meet your sodium quota for the day."
Jersey Mike's
620 calories29.40 grams of fat10.20 grams of saturated fat>1 gram of trans fat727 mg of sodium62.30 grams of carbohydrates6.95 grams of fiber25.73 grams of protein
Related: Here's Exactly What Registered Dietitians Order When They Go to McDonald's
Protein content isn't just a numbers game — the type matters for overall health.
Dr. Mohr notes that white meats like turkey and chicken or plant-based offerings usually have less trans and saturated fat than red meats (like beef burgers).
Pro tip: "Pair it with fruit or salad so you still feel satisfied but with the bonus of some fruit or veggies," Sauceda says.
4. Customize wisely
"Add as many extra veggies as you want to your sandwich," Pelitera says. "This will add nutrients and keep you full for longer. Additionally, omitting an extra sauce or skipping rice when you are already getting a wrap can help to reduce calories significantly."
Related: 22 High-Fiber Lunch Ideas That Will Help You Beat the 4 p.m. Slump
Sources:
Amanda Sauceda, MS, RD, a registered dietitian Dr. Chris Mohr, Ph.D., RD, a fitness and nutrition advisor at Garage Gym ReviewsClosing America’s Fiber Intake Gap. American Journal of Lifestyle Medicine.
Grilled portabella mushroom and Swiss sandwich from Jersey Mike's. Jersey Mike's.
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