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The Top 10 Most Nutritious (and Least Nutritious) Fast Food Sandwiches Across America
A highly efficient approach to controlling your weight and overall health involves consuming a balanced diet rich in wholesome foods.
But even as you
build healthy eating habits
, you might find yourself needing a speedy meal when your time is limited.
Hers
I examined the nutritional information for sandwiches, such as burgers, from ten major fast-food establishments across the nation to identify the most wholesome (and least wholesome) alternatives, aiding you in making informed decisions when you’re pressed for time.
Quick-service restaurants might often lack healthier choices since much of their menu items are typically regarded as
ultraprocessed
, often leaving you with a lesser sense of satiety), however, if your aim is to find a more health-conscious sandwich option, concentrate on menu choices that are rich in protein and light on trans fats, net carbohydrates, and calories.
-
Calories:
Regardless of whether your aim is shedding pounds with a
calorie deficit
To keep your weight stable with consistent calorie consumption, the amount of calories in a fast-food sandwich may differ significantly based on its size and components. -
Protein:
Protein
has been shown to
decrease both body weight and fat mass
. Therefore, whether you’re stopping at the drive-thru, a protein-packed sandwich can assist in keeping you satiated and aid in reaching your wellness objectives. -
Trans fat:
Trans fat is not essential for nutrition, but it is
frequently found
In packaged foods, trans fats can lead to weight gain and elevate the chances of developing diabetes as well as heart diseases. -
Net carbs:
Restricting processed carbohydrates, similar to
the Mediterranean diet
It can aid in weight loss, but the effect of carbohydrates is lessened when they come with fiber-rich foods; deducting the fiber content from the overall carbohydrate count yields net carbs.
Key Findings
- The most nutritious fast-food sandwich option at Jack in the Box is the Sourdough Grilled Chicken Club Sandwich.
- The least healthy sandwich option at Burger King is the Big Fish, mainly due to its comparatively low protein levels and high carbohydrate count.
- At Firehouse Subs and Chick-fil-A, each restaurant claims three out of the ten healthiest sandwich options.
- Four Burger King sandwiches appear on the unhealthy list.
-
Highly rated nutritious sandwiches featured chicken or turkey instead of burgers, offering ample protein with minimal calories that could aid in supporting a
weight loss
journey. - Roasted chicken sandwiches tended to be featured more often on the health-conscious list, whereas the unhealthier list included a greater number of breaded and deep-fried chicken choices.
This is how the complete rankings appeared.
Hers
10 Most Nutritious Fast Food Sandwiches
-
Grilled Sourdough Chicken Club Sandwich
(Jack in the Box)
-
New York Steamer Sandwich
(Firehouse Subs)
-
Cajun Chicken Sandwich
(Firehouse Subs)
-
Deluxe Sandwich
(Chick-fil-A)
-
Classic Asiago RanchChicken Club Sandwich
(Wendy’s)
-
Chick-fil-A Sandwich
(Chick-fil-A)
-
Hero Sandwich
(Firehouse Subs)
-
Grilled Chicken Sandwich
(Chick-fil-A)
-
Classic Chicken Sandwich
(KFC)
-
Engineer Sandwich
(Firehouse Subs)
10 Most Unhealthy Fast Food Sandwiches
-
Big Fish Sandwich
(Burger King)
-
Classic Smashed Jack
(Jack in the Box)
-
Original Chicken Sandwich
(Burger King)
-
Chicken Sandwich Classic
(Popeyes)
-
Crunchy Melted Cheese Sandwich on Sour Dough
(Starbucks)
-
Chicken Jr. Sandwich
(Burger King)
-
Meatball Marinara
(Subway)
-
Big Mac
(McDonald’s)
-
Whopper Sandwich with Cheese
(Burger King)
-
Jumbo Jack Cheeseburger
(Jack in the Box)
Most Nutritious Fast Food Choices by City
We examined the U.S. urban centers where it’s simplest to opt for a swift yet reasonably nutritious fast-food choice. For this analysis, we focused on the largest 50 metropolitan statistical areas (MSAs) based on population and calculated the density of various fast-food chains per 100,000 inhabitants. A greater presence of healthier alternatives increases the likelihood of selecting such an option when seeking a hassle-free dining solution or a light bite.
Here’s what we found.
-
Jacksonville, Florida,
and
Raleigh, North Carolina,
boasts the largest number of Firehouse Subs outlets (which offer four of the most nutritious sandwich choices). -
Birmingham, Alabama,
and
San Antonio, Texas,
occupied the first and second positions for boasting the highest density of Chick-fil-A outlets. (Chick-fil-A ranked closely after Firehouse Subs, with three of the top ten healthiest sandwiches belonging to them). -
Las Vegas
On the contrary, it boasted the greatest number of Burger King outlets (four out of the least healthy choices were from Burger King).
Methodology: The Process for Computing Scores
To determine the optimal choices for both the best and worst fast-food sandwiches, we examined data from the 10 leading eateries known for serving such items. These establishments were selected based on their ranking as the highest-grossing restaurant chains within the United States: Starbucks, KFC, Burger King, McDonald’s, Chick-fil-A, Subway, Wendy’s, Popeyes, Jack in the Box, and Firehouse Subs.
Next, we assessed every sandwich and burger available at each eatery.
Starting from there, we obtained the nutritional information for every dish within each of these categories:
- Protein
- Calories
- Trans fat
- Net carbs
The most nutritious sandwiches had plenty of protein but remained low in calories, trans fats, and net carbohydrates. The protein content received a threefold weighting, whereas trans fats were assigned twice the importance. After adjusting for these factors, we calculated an average score for every sandwich to establish our final ranking order.
Get the data
.
Advice for Choosing Healthier Options at Quick Service Eateries
Before you start your order, consider these three strategies to optimize healthy decision making when heading to a fast food restaurant for a sandwich.
-
Focus on protein.
Protein-rich foods
has been demonstrated in research
To make you feel satiated for extended periods and potentially aid in weight loss. However, it’s crucial to maintain a balanced consumption of proteins and calories. As an example, the biggest protein-packed option among fast-food sandwiches is Wendy’s Big Bacon Classic Triple Burger, which clocks in at 1,220 calories with 4.5 grams of trans fats—making it quite unhealthy despite its high protein content. -
Check for trans fat.
The usage of trans fats is decreasing as they offer no nutritional benefits and can be harmful to your health. Actually, among the 106 sandwiches we reviewed, 56 do not have any trans fats at all, providing numerous options for those looking to steer clear of them. -
Replace a soda with water.
Regularly
Consuming water may aid in shedding pounds.
thanks to benefits like
boosting your metabolism
And aiding in fat breakdown. Although it might be enticing to get a fountain soda each time you visit the drive-thru, frequently consuming sweetened beverages can hinder your weight loss objectives.
Choosing Wise Foods Everywhere
Eating healthily in general doesn’t mean you have to avoid your beloved fast-food joints forever; all things in moderation! Knowing which dishes will leave you feeling full and energized can assist you in making better selections that won’t weigh heavily on your conscience.
Reaching out to a healthcare professional for assistance can aid you in grasping your body’s requirements and integrating sustainable habits into your everyday life.
This story
was produced by
Hers
and examined and disseminated by Media.
