The 10 Healthiest (and Least Healthy) Fast Food Sandwiches in America

One of the most effective ways to manage your weight and health is to eat a nutritious diet made up of whole foods.

But even if you adopt healthy eating habits, you may need a quick meal when you’re on a tight schedule.

Hers looked at the nutrition facts for sandwiches, including burgers, at 10 of the country’s largest fast food chains to find out the healthiest (and least healthy) options to help you make informed choices when you’re on the go.

Fast food restaurants don’t always have the most nutritious options (most fast food is considered ultra-processed, which typically leaves you feeling less full), but if you’re looking for a healthier sandwich, 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 constant calorie intake, the number of calories in a fast food sandwich can vary greatly depending on the 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-packed sandwich can help you feel full while helping you reach your health goals.
• Trans fats: Trans fats are not nutritionally necessary, but they are commonly found in processed foods. They can lead to weight gain and increase the risk of diabetes and cardiovascular disease.
• Net Carbs: Limiting refined carbohydrates, as in the Mediterranean diet, can help with weight loss, but the impact of carbohydrates is reduced with foods that contain fiber; subtracting the amount of fiber from the total carbohydrates gives you net carbs.

Main conclusions

• The healthiest fast food sandwich is the Jack in the Box Sourdough Grilled Chicken Club Sandwich.
• The unhealthiest sandwich is Burger King’s Big Fish, mainly due to its relatively low protein and high carbohydrate content.
• Firehouse Subs and Chick-fil-A each offer three of the 10 healthiest sandwiches.
• Four Burger King sandwiches make the list of least healthy foods.
• The top-ranked healthy sandwiches feature chicken or turkey instead of hamburger, providing a good source of protein without too many calories that can help support a weight loss journey.
• Grilled chicken sandwiches were more likely to appear on the healthy foods list, while fried chicken options were more likely to appear on the unhealthy foods list.

Here’s what the full lists look like.

The 10 Healthiest Fast Food Sandwiches

1. Grilled Chicken Club Sandwich on Sourdough (Jack in the box)
2. New York Steamed Sandwich (Fire Station Submarines)
3. Cajun Chicken Sandwich (Fire Station Submarines)
4. Luxury sandwich (Chick-fil-A)
5. Classic Chicken Club at Asiago Ranch (Wendy’s)
6. Chick-fil-A Sandwich (Chick-fil-A)
7. Hero Sandwich (Fire Station Submarines)
8. Grilled Chicken Sandwich (Chick-fil-A)
9. Classic Chicken Sandwich (KFC)
10. Sandwich Engineer (Fire Station Submarines)

The 10 Unhealthiest Fast Food Sandwiches

1. Big Fish Sandwich (Burger King)
2. Smashed Jack Classic (Jack in the box)
3. Original Chicken Sandwich (Burger King)
4. Classic Chicken Sandwich (Papey)
5. Crispy grilled cheese on sourdough bread (Starbucks)
6. Junior Chicken Sandwich (Burger King)
7. Meatballs with marinara sauce (Metro)
8. Big Mac (McDonald’s)
9. Whopper Cheese Sandwich (Burger King)
10. Jumbo Jack Cheese Burger (Jack in the box)

The Healthiest Fast Food Options by City

We also looked at which cities in the United States are easiest to choose a fast food option that’s quick and relatively healthy. To find out, we looked at the 50 most populous U.S. metropolitan statistical areas (MSAs) and found the number of fast food chains per 100,000 people. The more healthy options are available, the more likely you’ll be to choose that one when you need a convenient meal or snack.

Here’s what we found.

• Jacksonville, Florida And Raleigh, North Carolina have the highest concentration of Firehouse Subs locations (where you can find four of the healthiest sandwich options).
• Birmingham, Alabama and San Antonio, Texas took the top two spots for having the highest concentration of Chick-fil-A locations. (Chick-fil-A was just behind Firehouse Subs with three of the 10 healthiest sandwiches.)
• Las Vegason the other hand, had the highest concentration of Burger King locations (four of the least healthy options were from Burger King).

Methodology: How the scores were calculated

To calculate the best and worst fast food sandwich options, we looked at the top 10 sandwich restaurants, ranked by top-grossing chains in the United States: Starbucks, KFC, Burger King, McDonald’s, Chick-fil-A, Subway, Wendy’s, Popeyes, Jack in the Box, and Firehouse Subs.

From there, we evaluated all the sandwich and burger options at each restaurant.

From there, we found the nutritional data for each menu item in each of the following categories:

• Protein
• Calories
• Trans fats
• Net Carbs

The healthiest sandwiches were high in protein and low in calories, trans fats, and net carbs. Protein was weighted with a 3x multiplier, while trans fats were weighted with a 2x multiplier. We then averaged each sandwich to determine the final ranking.

Get the data.

Tips for Eating Healthy at Fast Food Restaurants

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. Studies have shown that protein-rich foods keep you feeling fuller longer and even help you lose weight. But it’s important to balance protein and calorie intake. For example, the highest protein fast food sandwich is Wendy’s Big Bacon Classic Triple Burger, but with 1,220 calories and 4.5 grams of trans fat, it’s far from being considered healthy.
• Check for trans fats. The use of trans fats is on the decline because they provide no nutritional value and are also harmful to your health. In fact, 56 of the 106 sandwiches we evaluated contained absolutely no trans fats, giving you plenty of options to avoid them.
• Replace soda with water. Drinking water regularly can help with weight loss thanks to benefits like boosting metabolism and breaking down fat. While it may be tempting to order a fountain soda every time you hit the drive-thru, regularly drinking sugary beverages can interfere with weight loss goals.

Making smart food choices everywhere

Eating healthy doesn’t mean you can never eat at your favorite fast food joint—everything in moderation! Understanding which menu items are likely to fill you up while nourishing your body can help you make healthier choices that feel good.

Consulting a healthcare professional for support can help you understand your body’s needs while incorporating lasting behavioral changes into your daily routine.

This story was produced by His own and revised and distributed by Stacker Media.

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