When the lunch bell rings but more work calls, you may not have time for a sit-down meal and the newest healthy eatery by your office. Speaking of time, you didn’t have any of it to prepare a nutritious lunch. Cue the (gulp) temptation to opt for a fast food sandwich.
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.
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“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.”
OK, so what’s the lowest-calorie fast food sandwich? That question is a challenge to answer because add-ons can change the content. Besides, calories are necessary for energy. Registered dietitians say the key is the calories come from nourishing foods, like fiber-packed veggies and lean protein. Below, they shared their top picks for the healthiest fast food sandwich and tips for keeping your choices as nutritious as possible.
Related: 7 Foods With More Protein Than Chicken, According to Registered Dietitians
What Is The Healthiest Fast Food Sandwich?
When in doubt, make a bee-line for Chik-fil-A. Yes, really: Registered dietitians brought up two sandwiches from the fast food chain specializing in chicken sandwiches: The Chick-fil-A grilled chicken sandwich and the grilled chicken club.
“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
Quick: What’s the lowest calorie fast food sandwich at Chik-fil-A? It’s the grilled chicken one, clocking in at 390 calories.
Here’s a hard-and-fast look at some other nutrition information for the Chik-fil-A grilled chicken sandwich:
- 390 calories
- 11 grams of fat
- 2.5 grams of saturated fat
- 0 grams of trans fat
- 765 mg of sodium
- 45 grams of carbohydrates
- 3 grams of fiber
- 28 grams of protein
While the sandwich wasn’t Sauceda’s top pick—she shares that one below—she did add it as a runner-up, echoing Mohr’s sentiments.
“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.”
Indeed, research shows nearly 95% of Americans don’t consume enough fiber every day.
Related: 16 High-Protein Meal Prep Ideas Registered Dietitians Swear By
Courtney Pelitera, MS, RD, CNSC, a registered dietitian with Top Nutrition Coaching, double-tapped the grilled chicken club from Chik-fil-A.
“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
Here’s what one grilled chicken club nets you sans cheese:
- 440 calories
- 15 grams of fat
- 4 grams of saturated fat
- 0 grams of trans fat
- 905 mg of sodium
- 45 grams of carbohydrates
- 3 grams of fiber
- 31 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.”
Related: ‘I’m a Registered Dietitian, and This Is My Go-To High-Protein Order at Chick-fil-A’
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.
“This may be a surprising choice because it’s actually a meatless sandwich, but it has 25 grams of protein, putting it on par with sandwiches that do have meat,” Sauceda says. “Grilled portobello will have an umami flavor but also add a little fiber to your lunch, which also helps to keep you full.”
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
A regular-sized grilled portabella mushroom and Swiss sandwich from Jersey Mike’s on wheat break with peppers and onions contains about:
- 620 calories
- 29.40 grams of fat
- 10.20 grams of saturated fat
- >1 gram of trans fat
- 727 mg of sodium
- 62.30 grams of carbohydrates
- 6.95 grams of fiber
- 25.73 grams of protein
Related: Here’s Exactly What Registered Dietitians Order When They Go to McDonald’s
How To Order The Healthiest Fast Food Sandwich
1. Check protein content
Protein is an essential macro-nutrient, and one benefit of fast food sandwiches is that they’re often packed with it. “If you want your sandwich to be filling and keep you satisfied for a full meal, make sure there is a good amount of protein—20 grams is a good place to start,” Pelitera says.
2. Look past the numbers
Protein content isn’t just a numbers game — the type matters for overall health.
Pelitera says it’s best to opt for a grilled fast food sandwich. “The simple fact is that most fried food is going to be higher in unhealthy fat and calories,” Pelitera says.
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).
3. Go small
Small or regular-sized sandwiches often contain enough filling protein and fiber to keep you satisfied without racking up excess fat and calories.
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
Speaking of add-ons: Pelitera suggests being mindful of what you add and subtract from an order.
“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.”
Up Next:
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 Reviews
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Nutrition & Allergens. Chik-fil-A.
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Closing America’s Fiber Intake Gap. American Journal of Lifestyle Medicine.
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Courtney Pelitera, MS, RD, CNSC, a registered dietitian with Top Nutrition Coaching
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Grilled portabella mushroom and Swiss sandwich from Jersey Mike’s. Jersey Mike’s.