Fast food sandwiches often carry a reputation for being a healthier choice, thanks to their combination of meat, cheese, veggies, and bread. But looks can be deceiving. Many sandwiches pack more calories, fat, and sodium than a deep-fried meal or a classic burger and fries. Meet the unhealthiest fast-food sandwiches in America.
While chains like Subway, Panera, and Jimmy John’s offer plenty of high-protein, veggie-packed, and nutrient-dense options, not all sandwiches are created equal. Some selections should be approached with caution. To pinpoint the unhealthiest sandwiches on fast-food menus, we analyzed comparable options—typically 6 to 10 inches in size or whole sandwiches—and evaluated their calorie content, fat (including saturated fat), sodium levels, and added sugars.
Creamy, sweet, or salty sauces, excessive cheese, and processed meats can quickly pile on unhealthy nutrients. If you're focused on improving your health—whether for heart health, balanced blood sugar, or weight management—it’s best to steer clear of these 10 unhealthiest fast-food sandwiches.
Jimmy Johns: The J.J. Gargantuan
Nutrition (Per 8" french bread sandwich):
Calories: 1,080
Fat: 49 g (Saturated Fat: 15 g)
Sodium: 3,930 mg
Carbs: 78 g (Fiber: 6 g, Sugar: 5 g)
Protein: 78 g
Jimmy John’s J.J. Gargantuan lives up to its name with a towering stack of processed meats—salami, capicola, turkey, roast beef, and ham—paired with provolone cheese and toppings, all nestled in an eight-inch sub bun. However, this indulgence comes with a hefty price: a staggering 3,930 milligrams of sodium, equating to 171% of the recommended daily limit for adults.
While its 78 grams of protein might keep you satisfied for hours, the sandwich also packs 1,080 calories—about half or nearly half of the daily calorie intake for most people.
Subway: The Beast
Nutrition (Per 6" sub):
Calories: 740
Fat: 44 g (Saturated Fat: 14 g)
Sodium: 2,090 mg
Carbs: 47g (Fiber: 3 g, Sugar: 7 g)
Protein: 40 g
Is Subway still living up to its "Eat Fresh" slogan? The Beast offers only a smattering of fresh ingredients like lettuce, tomato, and onion, while loading up on high-fat, high-sodium meats, cheese, and mayo. A single six-inch sub delivers 91% of your daily sodium intake and 70% of your daily saturated fat limit.
Opting for the footlong? Brace yourself—it packs over a day's worth of sodium and saturated fat, along with nearly 1,500 calories, all from just the sandwich alone!
Potbelly: Mama's Meatball Original
Nutrition (Per sandwich):
Calories: 920
Fat: 48 g (Saturated Fat: 21 g)
Sodium: 2,090 mg
Carbs: 76 g (Fiber: 7 g, Sugar: 7 g)
Protein: 44 g
At first glance, Potbelly's Mama's Meatball Sub might seem like a relatively healthy choice with its simple ingredients: bread, meatballs, provolone, and marinara sauce. However, this assumption is far from accurate. The sandwich packs nearly 1,000 calories and a whopping 105% of the daily value (DV) for saturated fat.
The real culprit? The meatballs alone contribute 16 grams of saturated fat, a clear sign they’re not made with lean beef. This hearty sub might satisfy your cravings but comes with a significant nutritional cost.
Quizno's: Classic Italian Sub
Nutrition (Per medium sub):
Calories: 970
Fat: 56 g (Saturated Fat: 17 g)
Sodium: 3,480 mg
Carbs: 79 g (Fiber: 4 g, Sugar: 8 g)
Protein: 40 g
Quizno's Classic Italian takes sodium to the extreme, delivering 151% of the daily value (DV) in just one medium-sized sub. The high sodium content comes from its four types of processed meats—where sodium acts as a preservative—along with brined olives and peppers, making this sandwich a sodium bomb.
Eating this sub means consuming well over your daily recommended sodium intake, even before factoring in other meals. Such excessive sodium can raise your blood pressure and increase the risk of heart disease and stroke.
Firehouse Subs: Steak and Cheese Sub
Nutrition (Per 8" sub):
Calories: 840
Fat: 51 g (Saturated Fat: 13 g)
Sodium: 2,390 mg
Carbs: 56 g (Fiber: 3 g, Sugar: 7 g)
Protein: 38 g
Firehouse Subs' Steak and Cheese Sub might not take the title of the worst sub in America, but it comes alarmingly close. This 8-inch sandwich contains 51 grams of fat, with 13 grams being saturated—65% of the recommended daily limit.
What really pushes it over the edge is the cheese sauce, seasonings, and bread, which collectively pack in over 100% of the daily recommended sodium intake. It's no surprise this sub earns a spot on the list of unhealthy fast-food sandwiches.
Jersey Mike's: Buffalo Chicken Cheese Steak
Nutrition (Per regular sub):
Calories: 870
Fat: 47 g (Saturated Fat: 14 g)
Sodium: 3,344 mg
Carbs: 65 g (Fiber: 4 g, Sugar: 10 g)
Protein: 49 g
Jersey Mike's Buffalo Chicken Cheese Steak packs a staggering amount of sodium—over 1,000 milligrams more than the recommended daily limit. Loaded with sodium-heavy buffalo sauce, dressing, and white bread, this sub combines all the usual suspects in a recipe for excess.
Arby's: Roast Turkey Ranch & Bacon Sandwich
Nutrition (Per sandwich):
Calories: 810
Fat: 35 g (Saturated Fat: 10 g)
Sodium: 2,520 mg
Carbs: 79 g (Fiber: 5 g, Sugar: 15 g)
Protein: 46 g
At first glance, Arby’s Roast Turkey Ranch & Bacon Sandwich seems like a reasonably healthy choice, featuring turkey, bacon, lettuce, tomato, onions, a little cheese, and ranch on honey wheat bread. However, the reality is less appealing. This sandwich delivers 110% of the daily value (DV) for sodium, 50% of the DV for saturated fat, and 15 grams of sugar—much of it likely added.
If made at home, these ingredients would result in far fewer calories, sodium, and fat. Surprisingly, the Smokehouse Brisket sandwich is a better choice, saving you a few hundred calories and cutting the sodium in half. Sometimes, healthier-looking options aren’t as light as they appear!
Jersey Mike's: Club Sub
Nutrition (Per regular sub):
Calories: 1,110
Fat: 77 g (Saturated Fat: 17 g)
Sodium: 2,468 mg
Carbs: 59 g (Fiber: 4 g, Sugar: 8 g)
Protein: 48 g
Jersey Mike's Club Sub may look fresh and wholesome, but a regular-sized sandwich packs 1,110 calories, 107% of the daily value (DV) for sodium, and 85% of the DV for saturated fat. Surprisingly, swapping it for a BLT can be a smarter choice, saving you 380 calories, 896 milligrams of sodium, and 7 grams of saturated fat—while still delivering a satisfying meal.
Jimmy John's: Italian Night Club
Nutrition (Per 8" sandwich):
Calories: 930
Fat: 46 g (Saturated Fat: 14 g)
Sodium: 2,850 mg
Carbs: 77 g (Fiber: 6 g, Sugar: 5 g)
Protein: 48 g
Italian-style sandwiches are notorious for their high sodium and calorie content, thanks to processed meats, cheeses, and rich dressings—and Jimmy John's Italian Night Club is no exception. This 8-inch sandwich delivers nearly 1,000 calories and a staggering 2,850 milligrams of sodium, or 124% of the daily value (DV). Regularly indulging in sandwiches like this can elevate your risk of high blood pressure, heart disease, stroke, and even colon cancer.
Panera: Toasted Italiano
Nutrition (Per whole sandwich):
Calories: 1,280
Fat: 64 g (Saturated Fat: 19 g)
Sodium: 3,880 mg
Carbs: 116 g (Fiber: 4 g, Sugar: 5 g)
Protein: 61 g
Panera’s menu is known for its fresh salads, soups, and sandwiches, so it’s surprising to find one of the unhealthiest sandwiches hiding among these seemingly wholesome options. The Toasted Italiano tops the list for calories and comes in second for sodium content, just behind Jimmy John’s Gargantuan.
This sandwich is a reminder that a restaurant's "healthier" reputation doesn’t guarantee every menu item is good for you. With 169% of the daily value (DV) for sodium and 95% of the DV for saturated fat in a single sandwich, this indulgence might not be worth the health trade-offs.