Selecting the healthiest sandwiches from fast-casual eateries like Panera, Jimmy John's, and Subway demands a thorough examination of nutritional information to align with your wellness goals. Fortunately, we've collaborated with multiple registered dietitian nutritionists to spotlight the most nutritious sandwiches and subs across 14 popular fast-casual sandwich chains.

Constructing a healthy sandwich begins with the protein choice. Opting for lean meats such as turkey, chicken, or grilled fish is preferable to processed meats like bacon or salami, which often contain high levels of sodium and saturated fats. Furthermore, choosing sandwiches abundant in vegetables not only enhances flavor and texture but also provides a nutritional boost.


Several factors contribute to the healthiness of a sandwich, including portion size and toppings. To make the healthiest choices, consider the following guidelines recommended by registered dietitians:

  1. Go Vegetarian: Vegetarian sandwiches typically contain more vegetables and fewer calories, saturated fat, and sodium compared to sandwiches with processed deli meats.
  2. Downsize: Opt for smaller sizes, such as a 4- or 6-inch sandwich instead of a foot-long. Smaller sandwiches generally have fewer calories, often around one-third to one-half of their larger counterparts.
  3. Avoid Specialty Sandwiches: Signature sandwiches offered by chains tend to be higher in calories, fat, saturated fat, sodium, and sugar. Some may even exceed 2,000 calories and provide several days' worth of saturated fat in one serving.
  4. Limit Low-Quality Toppings: Choose toppings like vegetables and vinegar over extras like cheese, dressings, mayo, and specialty sauces. Adding more veggies to your sandwich increases fiber and provides essential nutrients.

Here are the top healthy orders at 14 sandwich chains, as recommended by dietitians.

1) Subway Veggie Delite


Nutrition Information (Per 6" Sub):

  • Calories: 200
  • Fat: 2 g (Saturated Fat: 0 g)
  • Sodium: 320 mg
  • Carbohydrates: 39 g (Fiber: 4 g, Sugar: 5 g)
  • Protein: 8 g

Subway's Veggie Delite has always been a personal favorite of mine. I love that I can load it up with various vegetable options. At just 200 calories, this sandwich offers a fraction of the calories, fat, saturated fat, and sodium found in most fast-food sandwiches. Additionally, it provides enough fiber and protein to keep you feeling satisfied.

2) Blimpie Tuna Sub

Nutrition Information (Per Regular Size Sub):

  • Calories: 470
  • Fat: 21 g (Saturated Fat: 3 g)
  • Sodium: 320 mg
  • Carbohydrates: 48 g (Fiber: 2 g, Sugar: 2 g)
  • Protein: 21 g

Described as the ideal choice at Blimpie's by nutrition consultant and certified athletic trainer Dana Angelo White, MS, RD, ATC, this sub boasts high protein counts and is rich in healthy omega-3 fats. Notably, it stands out as the lowest in sodium among all their sandwich options. Comprising tuna salad, lettuce, and tomatoes, this sub is low in saturated fat and offers a substantial 21 grams of high-quality protein.

3) Jersey Mike's Turkey and Provolone

Nutrition Information (Per Mini Sub):

  • Calories: 450
  • Fat: 22.5 g (Saturated Fat: 6 g)
  • Sodium: 1,033 mg
  • Carbohydrates: 38 g (Fiber: 4 g, Sugar: 5 g)
  • Protein: 25 g

According to Angelo White, Jersey Mike's offers an extensive menu with numerous customization options. She recommends the Turkey and Provolone on wheat bread, which is loaded with veggies and finished with olive oil, vinegar, and oregano. This sub provides 25 grams of protein and 4 grams of fiber, keeping you satisfied for hours. To manage calorie intake, it's advisable to opt for mini or regular-sized subs rather than the giant or wrap options.

4) Panera Mediterranean Veggie on Tomato Basil

Nutrition Information (Per Sandwich):

  • Calories: 630
  • Fat: 14 g (Saturated Fat: 4 g)
  • Sodium: 1,650 mg
  • Carbohydrates: 105 g (Fiber: 7 g, Sugar: 11 g)
  • Protein: 23 g

According to Patricia Bannan, MS, RDN, this sandwich features a variety of nutrient-rich vegetables including cucumber, peppers, vine-ripe tomatoes, and mixed greens, paired with hummus and feta on tomato basil bread. Despite offering 630 calories, it provides 7 grams of fiber and 23 grams of protein for sustained energy. However, it is notable for its high sodium content and 11 grams of sugar. For a lighter meal option, consider ordering a half-sandwich with an apple or banana as a side.

5) Firehouse Turkey Sub


Nutrition Information (Per Small Sub):

  • Calories: 340
  • Fat: 17 g (Saturated Fat: 3.5 g)
  • Sodium: 1,130 mg
  • Carbohydrates: 30 g (Fiber: 2 g, Sugar: 5 g)
  • Protein: 18 g

At Firehouse, selecting smaller-sized subs is the way to go for healthier menu options, as they contain significantly fewer calories compared to their medium or large counterparts. The small turkey sub offers 18 grams of protein and 2 grams of fiber, providing a satisfying and filling meal. However, it's important to note the high sodium content, which is characteristic of all subs at Firehouse, according to Bannan. Other recommended options with similar nutritional profiles at this chain include the Chicken Sub and Jamaican Jerky Turkey.

6) Au Bon Pain Napa Chicken with Avocado Wrap

Nutrition Information (Per Wrap):

  • Calories: 580
  • Fat: 24 g (Saturated Fat: 4 g)
  • Sodium: 810 mg
  • Carbohydrates: 63 g (Fiber: 6 g, Sugar: 6 g)
  • Protein: 30 g

This wrap features avocado, tomatoes, cucumbers, and romaine lettuce, dressed with basil aioli and lemon vinaigrette. According to Toby Amidor, MS, RD, CDN, author of "Up Your Veggies: Flexitarian Recipes for the Whole Family," it offers a reasonable calorie count for a meal and boasts more vegetables than many other options. With 6 grams of fiber, it provides a satisfying amount for a sandwich.

7) Pret a Manger Rainbow Veggie Sandwich

Nutrition Information (Per Sandwich):

  • Calories: 410
  • Fat: 18 g (Saturated Fat: 2.5 g)
  • Sodium: 770 mg
  • Carbohydrates: 54 g (Fiber: 6 g, Sugar: 9 g)
  • Protein: 11 g

According to Amidor, this Veggie Sandwich provides protein from hummus, healthy fats from avocado, carbohydrates from multi-grain bread, and a variety of vegetables. With reasonable calorie and saturated fat counts at 410 and 2.5 grams respectively, and boasting 6 grams of filling fiber, it makes for a satisfying and nutritious meal option.

8) Potbelly's Mediterranean Skinny

Nutrition Information (Per Sandwich):

  • Calories: 410
  • Fat: 9 g (Saturated Fat: 2.5 g)
  • Sodium: 970 mg
  • Carbohydrates: 55 g (Fiber: 7 g, Sugar: 5 g)
  • Protein: 30 g

Amidor recommends choosing from Potbelly's "Skinny" menu for better portion and calorie control. The Skinny Mediterranean sandwich features grilled chicken, feta, artichoke hearts, cucumber, hummus, roasted red peppers, and multigrain bread. With 28% of the daily recommended fiber intake and 410 calories, it offers a satisfying and nutritious option.

9) Jason's Deli Amy's Turkey-0

Nutritional facts (Per Serving):

  • Calories: 420
  • Fat: 17 grams (Saturated Fat: 4.5 grams)
  • Sodium: 1,370 milligrams
  • Carbohydrates: 42 grams (Dietary Fiber: 6 grams, Sugars: 7 grams)
  • Protein: 28 grams

Indulge in this delectable sandwich featuring turkey breast, avocado, cheese, onions, lettuce, and mustard served on an Everything Bun. Despite its flavorful composition, it stands as the chain's lightest specialty sandwich. Packed with 28 grams of high-quality protein and 6 grams of fiber, it's designed to keep you satisfied for longer periods.

10) McAlister's Build Your Own Turkey Sandwich

Nutrition Facts (Per Serving):

  • Calories: 460
  • Fat: 5 grams (Saturated Fat: 0 grams)
  • Sodium: 1,460 milligrams
  • Carbohydrates: 73 grams (Dietary Fiber: 7 grams, Sugars: 13 grams)
  • Protein: 32 grams

Nutritionist Sarah Garone, NDTR, CNC, suggests that a straightforward turkey sandwich offers both satisfaction and nutrition. With its protein and fiber content, essential for feeling full, it's an excellent lunch option. Incorporating more vegetables enhances nutritional value and boosts fiber, promoting prolonged satiety.

11) Quiznos Turkey Ranch Swiss

Per 4-inch sub: 450 calories, 23 grams of fat (8 grams saturated fat), 1350 milligrams of sodium, 40 grams of carbohydrates (3 grams fiber, 5 grams sugar), and 21 grams of protein.

Crafted with roasted turkey, melted Swiss cheese, lettuce, tomatoes, and onions, this classic sub is sure to please any crowd. It's the optimal choice at Quiznos, offering 21 grams of satisfying protein and 3 grams of fiber, all within 450 calories. Quiznos offers subs in three sizes: four, eight, and 12-inch sandwiches. Opting for the four-inch sub helps to maintain a balance of calories, fat, and sodium. For an added nutritional boost, consider requesting extra vegetables.

12) Jimmy John's Little John #3, Tuna Salad, Cucumber, Lettuce & Tomato


Nutrition Information (Per Sandwich):

  • Calories: 250
  • Fat: 11 grams (Saturated Fat: 1.5 grams)
  • Sodium: 590 milligrams
  • Carbohydrates: 26 grams (Fiber: 3 grams, Sugar: 2 grams)
  • Protein: 10 grams

This sandwich stands out for its low calorie count, saturated fat, and sugar content, while offering beneficial omega-3 fatty acids. Omega-3s are often lacking in the typical American diet, yet they play a vital role in supporting heart, eye, brain, and joint health. With 3 grams of fiber and 10 grams of high-quality protein, this sandwich provides lasting satisfaction.

13) Mendocino Farms Chicken Pesto Caprese

Nutrition Information (Per ½ Sandwich):

  • Calories: 430
  • Fat: 24 grams (Saturated Fat: 5 grams)
  • Sodium: 580 milligrams
  • Carbohydrates: 28 grams (Fiber: 2 grams, Sugar: 3 grams)
  • Protein: 21 grams

For the most nutritious options at Mendocino Farms, opt for the half-sandwich combo menu selections. Take, for example, the Chicken Pesto sandwich, featuring roasted chicken breast, fresh mozzarella, marinated red peppers, basil pesto, and mixed greens on a panini-pressed ciabatta roll. Moderately calorie-conscious and low in saturated fat, this sandwich packs 21 grams of high-quality protein and 2 grams of fiber.

14) Which Wich Turkey Lettucewich

Nutrition Information (Per Lettucewich):

  • Calories: 119
  • Fat: 2 grams (Saturated Fat: 0 grams)
  • Sodium: 1,237 milligrams
  • Carbohydrates: 7 grams (Fiber: 2 grams, Sugar: 3 grams)
  • Protein: 18 grams

When it comes to Which Wich's vast array of sandwich options, prioritizing health means opting for a lettuce wrap or the smallest roll available. The Turkey Lettucewich emerges as an excellent choice for weight loss efforts or adhering to a keto or low-carb regimen.

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