The 10 Healthiest (and Unhealthiest) Fast Food Sandwiches in America

Katerininamd // Shutterstock One of the most effective ways to manage your weight and health is to eat a nutritious diet with whole foods.  But even as you build healthy eating habits, you may find yourself in need of a quick meal when you’re on a tight schedule.  Hers took a look at the nutrition facts of sandwiches, including burgers, at 10 of the largest fast food chains in the country to discover the healthiest (and unhealthiest) options to help you make mindful choices when you’re on the go.   Fast food restaurants may not always have the most nutritious options (most fast food is considered ultraprocessed, which typically leaves you feeling less full), but if you’re looking for a sandwich on the healthier side, focus on menu items that are high in protein and low in trans fat, net carbs, and calories. Calories: Whether you’re trying to lose weight with a calorie deficit or maintain your weight with a steady caloric intake, the number of calories in a fast food sandwich can vary a lot depending on size and ingredients.   Protein: Protein has been shown to reduce both body weight and fat mass. So even if you’re heading to the drive-thru, a protein-rich sandwich can help keep you feeling full while also helping you achieve your health goals.  Trans fat: Trans fat is not a nutritional necessity, but it is frequently found in processed foods. Trans fat can cause weight gain and increase the risk of diabetes and cardiovascular disease. Net carbs: Limiting refined carbohydrates, like in the Mediterranean diet, may help with weight loss, but the impact of carbs is reduced with food that contains fiber; subtracting the amount of fiber from the total carbs gives you net carbs.  Key Findings The healthiest fast food sandwich is the Sourdough Grilled Chicken Club Sandwich from Jack in the Box. The unhealthiest sandwich is the Big Fish from Burger King, primarily because of a relatively low protein content and high carb content.  Firehouse Subs and Chick-fil-A each hold three of the top 10 healthiest sandwiches. Four Burger King sandwiches show up on the unhealthiest list. Top-ranking healthy sandwiches included chicken or turkey rather than burgers, providing a good source of protein without too many calories that may help support a weight loss journey. Grilled chicken sandwiches were more likely to appear on the healthy list, while more fried chicken options were on the unhealthy list. Here’s how the full lists stacked up. 10 Healthiest Fast Food Sandwiches