There are healthy options at just about every chain
This roast beef sandwich giant has three menu items that fit the bill when it comes to the "ideal" healthy sandwich.
Jr. Roast Beef Sandwich: Thin-sliced roast beef on a toasted sesame seed bun. 210 calories, 60 calories from fat, 6 grams total fat, 2 grams saturated fat, 520 milligrams sodium.
Jr. Chicken Sandwich: Crispy white-meat chicken with shredded lettuce and mayo on a sesame seed bun. 320 calories, 130 calories from fat, 15 grams total fat, 2.5 grams saturated fat, 680 milligrams sodium.
Jr. Deluxe Sandwich: The same ingredients as the Jr. Roast Beef, with the addition of shredded lettuce, tomato, and mayo. 260 calories, 110 calories from fat, 12 grams total fat, 3 grams saturated fat, 560 milligrams sodium.
With their signature flatbread and use of premium ingredients, it’s no surprise that this chain has three sandwiches that fit the bill.
Fire-roasted veggie sandwich on rustic bread: Red and yellow peppers, eggplant, artichoke hearts, zucchini, squash, and red onions with shredded romaine and feta cheese spread on rustic flatbread.350 calories, 99 calories from fat, 11 grams total fat, 5 grams saturated fat, 291 milligrams sodium.
Hummus and veggie sandwich on rustic bread: Creamy hummus with tomatoes, cucumbers, red onions, and basil on rustic flatbread. 397 calories, 59 calories from fat, 7 grams total fat, 0 grams saturated fat, 532 milligrams sodium.
Turkey light sandwich on rustic bread: Roasted turkey, shredded romaine, and spicy honey mustard on rustic flatbread. 391 calories, 48 calories from fat, 5 grams total fat, 1 gram saturated fat, 526 milligrams sodium.
This sandwich café and bakery offers a wide variety of freshly made food options, including three ultra-healthy half sandwiches.
Half tomato and mozzarella and tomato on ciabatta panini: Fresh mozzarella, roasted and fresh tomatoes, basil, and sundried tomato pesto on ciabatta. 380 calories, 15 grams total fat, 5 grams saturated fat, 695 milligrams sodium.
Half Napa almond chicken salad sandwich on sesame semolina: Chicken, diced celery, seedless grapes, almonds, lettuce, tomato, and special dressing on sesame semolina. 345 calories, 13 grams total fat, 2.25 grams saturated fat, 600 milligrams sodium.
Half tuna on honey wheat: tuna salad, lettuce, tomatoes, and red onions on honey wheat. 255 calories, 8 grams total fat, 2 grams saturated fat, 575 milligrams sodium.
Au Bon Pain
This fast-food chain is known more for their breakfast options than lunch ones; however, there are two half sandwiches on the menu that will keep your waistline trim.
Half roast beef and brie sandwich on a farmhouse roll: Roast beef, brie, tomatoes, and romaine on a farmhouse roll. 330 calories, 120 calories from fat, 13 grams total fat, 6 grams saturated fat, 680 milligrams sodium.
Half tuna and cheddar sandwich on a farmhouse roll: Tuna salad with carrots, dill, and parsley, tomatoes, romaine, and cheddar cheese on a farmhouse roll. 370 calories, 150 calories from fat, 17 grams total fat, 5 grams saturated fat, 680 milligrams sodium.
Surprisingly, the chain that’s considered to be at the forefront of healthy fast-food dining only has two sandwiches that fit the bill here.
6" oven-roasted chicken sub: 320 calories, 40 calories from fat, 5 grams total fat, 1.5 grams saturated fat, 640 milligrams sodium.
6" veggie delite sub: 230 calories, 20 calories from fat, 2.5 grams total fat, 0.5 grams saturated fat, 310 milligrams sodium.
Both sandwiches are calculated including 9-grain wheat bread, lettuce, tomatoes, onions, green peppers, and cucumbers.
This national sandwich chain has one menu item that fits the bill.
Cantina Chicken Flatbread Sammie: Chicken, tomatoes, sautéed mushrooms, sautéed onions, and honey bourbon mustard on flatbread. 270 calories, 70 calories from fat, 7 grams total fat, 1.5 grams saturated fat, 640 milligrams sodium.
Potbelly Sandwich Shop
This Chicago-based toasted sandwich maven has one ultra-healthy sandwich on the menu.
Skinny mushroom melt: Mushrooms, Swiss, cheddar, and provolone cheeses on "thin-cut" bread. 348 calories, 127 calories from fat, 14 grams total fat, 8 grams saturated fat, 638 milligrams sodium.
This sandwich shop, often attached to Dunkin’ Donuts, has a sandwich option for health-conscious diners.
Half albacore tuna sandwich: Albacore tuna salad with relish and light mayo. 330 calories, 8 grams total fat, 1.5 grams saturated fat, 610 milligrams sodium.
If you want to stay healthy at Jimmy John’s, stick with the “Plain Slims” loaded with veggies.
Turkey Breast: On a white roll. 420 calories, 3 grams of fat, 0 grams saturated fat, 1,190 milligrams sodium.
Roast Beef: On a white roll. 450 calories, 5.5 grams of fat, 1 gram saturated fat, 1100 milligrams sodium.
It’s best to stick with the grilled chicken sandwich of you’re looking for a healthy option here.
Premium Grilled Chicken Classic Sandwich: White meat grilled chicken breast filet, lettuce, a tomato slice, and mayonnaise on a bakery-style bun. 350 calories, 9 grams total fat, 2 grams saturated fat, 820 milligrams sodium.
Hamburger: An all-beef patty with pickles, onions, ketchup, and mustard on a bun. 200 calories, 8 grams total fat, 3 grams saturated fat, 480 milligrams sodium.
This chain has worked to expand its healthy offerings recently.
Tendergrill Chicken Sandwich (without mayo): White meat chicken fillet with shredded lettuce and tomatoes, on an artisan-style bun. 320 calories, 5 grams total fat, 1 gram saturated fat, 750 milligrams sodium.
BK Veggie Burger (without mayo): a MorningStar Farms Garden Veggie Patty, lettuce, tomatoes, onions, ketchup, and mustard on a sesame seed bun. 320 calories, 8 grams total fat, 1 gram saturated fat, 840 milligrams sodium.
Hamburger: Beef patty topped with pickles, mustard, and ketchup on a sesame seed bun. 230 calories, 9 grams total fat, 3 grams saturated fat, 460 milligrams sodium.
If you’re looking for a healthy sandwich at Wendy’s, it’s also best to stick with grilled chicken.
Ultimate Chicken Grill Sandwich: Grilled whole chicken breast with honey mustard, lettuce, and tomato on an artisan-style bun. 370 calories, 7 grams total fat, 1.5 grams saturated fat, 880 milligrams sodium.
Jr. Hamburger: A beef patty topped with pickles, onions, and ketchup on a hamburger bun. 260 calories, 10 grams total fat, 4 grams saturated fat, 630 milligrams sodium.