Best Low Cal Fast Food Sandwiches for Dieters
If you’re conscious of your health and weight, eating at a fast food joint may not be the smartest option, but when it comes to our busy work schedules sometimes it’s our only option. And besides, it’s really hard to ignore the siren song of our favorite fast food menus. If you’re trying to keep the calories down in your diet, it’s a good start to lay off the burgers and fries for a while and you can instead munch on sandwiches instead.
But the question is which sandwiches should you go for? To help you out, we’ve already compiled a list of some of the better low-cal sandwich options you can try out. What’s more, we’ve also tried to minimize the sodium (970 mg max) and the fat (15 g at the most) so you can truly have a healthy yet hearty meal on your lunch break.
Arby’s Jr. Turkey and Cheese Sandwich. If there’s a sandwich in the Arby menu that’s perfect for those trying to lose weight, it’s this one. It clocks in at just 22o calories along with 670 mg of sodium, 6 g of total fat, and 2.5 g of saturated fat. This roast turkey and cheddar cheese sandwich has the lowest calorie content on this list, and it also comes with the least amount of sodium.
Depending on the Arby’s location, this item may be found in the adult or the kids’ menu. And best of all, it’s filling and delicious. Not bad for a fast food sandwich, right? It also contains 17 g of protein, 23 g of carbs, 4 g of sugar, and 1 g of fiber.
Subway 6″ 9-Grain Wheat Turkey Breast and Ham with Honey Mustard (and No Cheese). Subway has always been one of the go-to places for those looking for a sandwich that’s not a burger. Since it only comes with 238 calories, along with 4 g of total fat, 1 g of saturated fat, and 850 mg of sodium, it’s an obvious choice for healthier eating.
The combination of the sliced turkey breast with the Black Forest ham is a true delight, and with red onions and tomatoes, all stuffed between fresh wheat bread, you’ve got a meal that will truly satisfy. Just make sure you tell the server to lay off the cheese so you can eliminate the extra calories and sodium. As it is, it comes with 18 g of protein, 53 g of carbs, 5 g of fiber, and 13 g of sugar.
Quiznos Small Honey Bourbon Chicken Grilled Flatbread. This is the last of the sub-300 calorie items on this list. And it’s sometimes hard to imagine since you’ve got two tasty sauces along with the chicken, plus onions, tomatoes, and greens. Be very careful when you’re on a diet and you’re in Quiznos, as some of the menu items here can be loaded with 3 times the calories, sodium, and fat as this one.
This sandwich comes with 17 g of protein, 6 g of fat, 1 g of saturated fat, and 45 g of carbs. It also has 4 g of fiber along with 14 g of sugar.
Chick-Fil-A Grilled Chicken Sandwich. This is the healthier alternative to the Chicken Salad, as it only comes with 320 calories and 5 g of total fat, with 1.5 g saturated fat. That’s 180 calories and 15 g of fat less than the Chicken Salad. Add a 50-calorie fruit cup, and you can feel smug about feeling full while still adhering to your diet.
This is also great if you’re craving for more protein, as it offers 30 g of protein to go along with 800 mg of sodium, 40 g of carbs, 3 g of fiber, and 7 g of sugar.
Cosi Lighter Side Tandoori Chicken Sandwich. This is the “lighter” version of the regular Tandoori Chicken Sandwich, as Cosi managed to shave off 151 calories and 19 grams of fat. This was achieved by just using the fat-free variety of the full-fat vinaigrette. It offers 29 g of protein along with 50 g of carbs, plus 2.5 g of total fat with 1 g of saturated fat. You get 349 calories, with 2 g of fiber, 5 g of sugar, and 828 mg of sodium.
Burger King Tendergrill Chicken Sandwich (without mayo). Burger King is one of the most famous fast food joints in the world, so it stands to reason there’s a pretty good chance you’ll find one near your workplace. As is, the white meat chicken fillet with veggie is a good choice, but with the mayo you get 11 g of fat. Without the mayo, you’re left with just 5 g of fat with 1 g of saturated fat. You also get just 320 calories with 31 g of protein, 38 g of carbs, and 750 mg of sodium.
Tim Hortons BLT. Who says bacon can’t be healthy? This one is just 350 calories, with 840 mg of sodium and 12 g of fat with 3.5 g saturated fat. It also offers 25% of your daily iron needs.
Arby’s Roast Beef Classic. We end the list with this classic, which offers 23 grams of protein with just 360 calories, 14 g of fat with 5 g of saturated fat, and 970 mg of sodium. Add some onion, lettuce, and tomatoes to boost the taste with increasing the calorie content too much. This is also one of the best items you can order of the Arby menu.
So when you’re taking your healthy lunch break, make sure you get only from this list if you’re searching for a sandwich!