America's Worst Sandwiches

I got my newsletter from Men's Health today (stop laughing... I couldn't find the newsletter anywhere else - I tried!) and I wanted to share with you guys whenever I can the information that is given by the Eat This Not That newsletter. I find it eye opening when it comes to the hidden calories in things that we know aren't healthy, but even in the things that we think are healthy.

20. Worst Ham & Cheese Sandwich
Little Caesars Ham & Cheese Deli Sandwich
640 calories
29 g fat (3 g saturated fat)
1,540 mg sodium

A ham and cheese sandwich quickly turns ugly with a few poor choices in bread and cheese.

Eat This Instead!
Two slices Thin Crust Cheese Pizza With Ham topping (12”)
290 calories
14 g fat (6 g saturated fat)
490 mg sodium

19. Worst Fish Sandwich
Burger King BIG FISH Sandwich with Tartar Sauce
640 calories
32 g fat (5 g saturated fat)
1540 mg sodium

Fish is only healthy when it's not breaded and fried in partially hydrogenated oil. Here, the fry treatment translates into 7 grams of trans fats and 108 grams of carbohydrates.

Eat This Instead!
Whopper Jr. without mayo and Garden Salad
365 calories
12 g fat (4.5 g saturated fat)
1230 mg sodium

18. Worst Kids' Sandwich
Au Bon Pain Kids’ Grilled Cheese
670 calories
41 g fat (25 g saturated fat)
1,060 mg sodium

Au Bon Pain ruins a simple sandwich by adding as much saturated fat as 25 strips of bacon. As a rule of thumb, avoid all of Au Bon Pain’s kids’ sandwiches, as every one of them contains more than 500 calories.

Eat This Instead!
Kids’ Macaroni and Cheese
220 calories
14 g fat (9 g saturated fat)
650 mg sodium

17. Worst Grilled Chicken Sandwich
Jack in the Box Chipotle Chicken Ciabatta
690 calories
28 g fat (9 g saturated fat)
1,850 mg sodium

Unlike many other fast food restaurants that have made the shift away from trans fats, Jack in the Box's menu has a number of items with more than 5 grams of the artery-clogging stuff. Add fries and you’ll get 7 more grams of this nasty fat.

Eat This Instead!
Chicken Fajita Pita
300 calories
9 g fat (3.5 g saturated fat)
1,090 mg sodium

16. Worst Hot Sandwich
Sonic Chicken Club Toaster Sandwich
690 calories
35 g fat (10 g saturated fat)
1,900 mg sodium

How can a chicken sandwich pack so much fat? Start with a fried chicken breast, add bacon, cheese, and mayo, and you're there. Ditch the chicken for beef and save 10 grams of fat.

Eat This Instead!
Sonic Burger with Mustard
540 calories
25 g fat (9 g saturated fat)
730 mg sodium

15. Worst Breakfast Sandwich
Jack in the Box Sausage, Egg & Cheese Biscuit
740 calories
55 g fat (17 g saturated fat)
1,430 mg sodium

Skip biscuits at all costs. This one contains nearly a full day’s worth of saturated fat.

Eat This Instead!
Bacon Breakfast Jack
300 calories
14 g fat (5 g saturated fat)
730 mg sodium

14. Worst Crispy Chicken Sandwich
Hardee’s Big Chicken Fillet Sandwich
800 calories
37 g fat (6 g saturated fat)
1,890 mg sodium

A general rule: Avoid sandwiches with words like “big” and “monster” in the name. Hardee’s Monster Thickburger is another example—it comes in at 1,420 calories, 108 grams of fat, and more saturated fat than you want in two days.

Eat This Instead!
Charbroiled BBQ Chicken Sandwich
415 calories
5 g fat (1 g saturated fat)
1,175 mg sodium

13. Worst Roast Beef Sandwich
Arby’s Roast Beef and Swiss Market Fresh Sandwich
810 calories
42 g fat (13 g saturated fat)
1,780 mg sodium

The unwholesome trinity of mayo, Italian sub sauce, and processed Swiss cheese make this sandwich the clear loser in the battle of the beef.

Eat This Instead!
Super Roast Beef
440 calories
19 g fat (7 g saturated fat)
1,061 mg sodium

12. Worst Vegetarian Sandwich
Jimmy John’s Gourmet Veggie Club
Provolone, avocado, cucumber, alfalfa sprouts, lettuce, tomato, mayo
856 calories
46 g fat (15 g saturated fat)
1,500 mg sodium

The worst thing about this sandwich is its seemingly healthy name. Don’t let it fool you. A simple swap of avocado spread for mayo knocks off 200 calories, 24 grams of fat, and 98 grams of sodium.

Eat This Instead!
Vegetarian Sub
Avocado spread, cucumber, lettuce, tomatoes, alfalfa sprouts
290 calories
1.5 g fat (1 g saturated fat)
628 mg sodium

11. Worst Turkey Sandwich
Chili’s Smoked Turkey Sandwich
930 calories
57 g fat (15 g saturated fat)
2,920 mg sodium

Do you really want to devour 88 percent of your daily-recommended fat intake from one turkey sandwich? How about 122 percent of your maximum sodium load? We didn’t think so.

Eat This Instead!
Chicken Fajita Pita
450 calories
17 g fat (3 g saturated fat)
1,750 mg sodium

10. Worst Meat-Lovers Sandwich
Jimmy John’s J.J Gargantuan
1,008 calories
55 g fat (15 g saturated fat)
3,783 mg sodium

A vegetarian’s nightmare invented by Jimmy John’s heavy-handed brother, Huey. This gut bomb features Genoa salami, smoked ham, capicola, roast beef, smoked turkey, and provolone smothered with mayo and Italian dressing.

Eat This Instead!
Turkey Breast Slim Sub
With Alfalfa Sprouts, Tomatoes, Onion, Cucumber, and Avocado Spread
426 calories
2 g fat (1 g saturated fat)
1,439 mg sodium

9. Worst Tuna Sandwich
Cosi Tuna Melt
1,012 calories
60 g fat
1,948 mg sodium

Tuna is one of the most misunderstood sandwich fillings. Prepared in your kitchen—with smart condiments like Hellman’s Canola Cholesterol Free Mayonnaise—and served on whole wheat bread, it’s a nutritional safe haven. But made by someone else behind closed doors, it rarely results in anything worthy of passing your lips.

Eat This Instead!
Turkey Light Sandwich
476 calories
9 g fat (0 g saturated)
1,299 mg sodium

8. Worst Steak Sandwich
Boston Market Sirloin Dip Carver Au Jus
1,020 calories
51 g fat (15 g saturated fat)
2,450 mg sodium

This sandwich has as much saturated fat as 30 Chicken McNuggets and enough salt to preserve a small city.

Eat This Instead!
Boston Turkey Carver
770 calories
27 g fat (8 g saturated fat)
1,810 mg sodium

7. Saltiest Sandwich
Quiznos Turkey Bacon Guacamole Large Sub
with Cheese and Reduced-Fat Ranch Dressing
Calories 1,120
Fat 49 g
Sodium 4,670 mg

Salt Equivalent: 7 large orders of onion rings from Burger King.

Eat This Instead!
Honey Bourbon Chicken
310 calories
4 g fat (1 g saturated fat)
920 mg sodium

6. Worst Barbecue Sandwich
Applebee’s Honey Barbecue Chicken Sandwich
1,280 calories
58 g fat (21 g saturated fat)
1,970 mg sodium

How bad can a chicken sandwich be? Bad enough that Applebee’s still refuses to give up their nutritional information. Until Applebee’s coughs up the hard data, stick with the 10-dishes on their Weight Watchers menu—or find another restaurant.

Eat This Instead!
Tortilla Chicken Melt
480 calories
13 g fat (4 g saturated fat)
935 mg sodium

5. Worst Chicken Sandwich
T.G.I. Friday’s Chicken Sandwich
1,360 calories
78 g fat
1,890 mg sodium

Between mammoth sandwiches like this one and the array of deep-fried starters, its clear Friday’s has something to hide (their nutrition information). The Lighter Side of Friday’s contains five items with “10 grams of fat and 500 calories.” It’s a sorry attempt at transparency, but until they offer real data, it’s the best option.

Eat This Instead!
Dragonfire Chicken
500 calories
10 g fat
825 mg sodium

4. Worst Cheesesteak Sandwich
Quiznos Prime Rib Cheesesteak (Large)
1,490 calories
88 g fat (21 g saturated fat, 1.5 g trans fat)
2,675 mg sodium

It doesn’t take a dietitian to know that a cheesesteak probably won’t make the list of flat-belly foods, but everyone gives in to the occasional craving. And that’s OK. But if you have a weakness for this Philly favorite, indulge in the small version for half the fat and calories.

Eat This Instead!
Small Black Angus Sandwich
520 calories
16.5 g fat (7 g saturated fat)
1,550 mg sodium

3. Worst Italian Sandwich
Quiznos Classic Italian (large)
1,510 calories
82 g fat
3,750 mg sodium
106 g carbs

A large homemade sandwich would more likely provide about 500 calories. Cut the calories: Isn't it obvious? Order a small—or save half for later.

Eat This Instead!
Small Tuscan Turkey on Rosemary Parmesan without cheese
390 calories
14 g fat (3 g saturated fat)
1,185 mg sodium

2. Worst Roll-Up
Applebee’s Southwest Philly Roll-Up with salsa
1,605 calories
121 g fat (38 g fat)
2,338 mg sodium

What’s the worst thing about a roll-up? It’s easier to conceal the fat-riddled contents. With nearly as many calories as four Quarter Pounders and as much fat as 10 Egg McMuffins, there’s a lot hiding in this one.

Eat This Instead!
Teriyaki Steak and Shrimp Skewers
370 calories
7 g fat (2 g saturated)
1,475 mg sodium

1. Worst Sandwich in America
Quiznos Tuna Melt (large)
2,090 calories
175 g fat (31 g saturated fat, 2.5 g trans fats)
2,190 mg sodium

This sandwich puts tuna’s healthy reputation on the line. A large homemade sandwich would likely provide one-fourth of the calories.

Eat This Instead!
Small Honey Bourbon Chicken on Wheat Bread
310 calories
4 g fat (1 g saturated fat)
920 mg sodium

And if you hung in here this long... I'm rewarding you with a few items (I'll give a few more next week) off of their Best Foods List too. I'm simply following their list of the 125 best products - but apparently this week we're getting mostly carbs...

BEST CEREAL
Post Shredded Wheat
One ingredient: whole wheat
Per cup: 170 calories, 6 g protein, 40 g carbs, 6 g fiber, 1 g fat

BEST INSTANT OATMEAL
Quaker Weight Control Banana Bread Oatmeal
Simple to make—at home or work.
Per packet: 160 calories, 7 g protein, 29 g carbs, 6 g fiber, 3 g fat

BEST HOT CEREAL
Arrowhead Mills Steel-Cut Oats
It takes longer to cook than the instant version, but the minimal processing of the oats means more fiber.
Per ¼ cup: 160 calories, 6 g protein, 27 g carbs, 8 g fiber, 3 g fat

BEST BREAKFAST BAR
South Beach LivingHigh Protein Peanut Butter Cereal Bar
A quick fix when you're short on time.
Per bar: 140 calories, 10 g protein, 15 g carbs, 3 g fiber, 5 g fat
(Holy Cow - I eat 2 of these every day!! I picked something good!!)

BEST SYRUP
Smucker's Sugar Free
We prefer true maple syrup, of course (just don't use too much), but this sugar-free version tastes like the real thing.
Per ¼ cup: 20 calories, 8 g carbs

BEST LOAF BREAD
Arnold Natural 100% Whole Wheat
Reminder: Always choose 100 percent whole-grain products.
Per slice: 90 calories, 3 g protein, 16 g carbs, 3 g fiber, 1.5 g fat

BEST BURGER BUN
Arnold Select Wheat Sandwich Rolls
A better burger starts with a better bun.
Per roll: 150 calories, 6 g protein, 29 g carbs, 2 g fiber, 2 g fat

BEST BAGEL
Thomas’ Hearty Grains Whole Wheat Bagel
Packed with more fiber than three traditional bagels.
Per bagel: 270 calories, 12 g protein, 55 g carbs, 8 g fiber, 2 g fat

BEST ENGLISH MUFFIN
Thomas’ Oatmeal and Honey English Muffins
Surprising tip: Spreading this bread with a pat of butter—instead of jelly—will lower the muffin’s glycemic index.
Per muffin: 130 calories, 5 g protein, 25 g carbs, 2 g fiber, 1 g fat

BEST TORTILLA
MexAmerica 100% Whole Wheat Flour
Top with refried beans and shredded cheese. Bake at 400°F until melty.
Per tortilla: 210 calories, 5 g fiber

BEST PITA
Thomas’ Sahara Pita Pockets, 100% Whole Wheat
To make chips, coat with olive oil and bake at 400°F until crisp.
Per pita: 140 calories, 4 g fiber

BEST PIZZA CRUST
Boboli 100% Whole Wheat
Top with #20, #82, and sliced tomatoes. Bake at 450°F for 12 to 15 minutes. Then drizzle with olive oil and top with basil.
Per 1/5 shell: 150 calories, 27 g carbs, 5 g fiber

BEST PASTA
Ronzoni Healthy Harvest Whole Wheat Blend Spaghetti
This has none of the gritty texture or unappealing flavor that you get with most whole wheat pastas.
Per ¼ cup (dry): 180 calories, 7 g protein, 6 g fiber

BEST QUICK-COOKING RICE
Uncle Ben’s Fast and Natural Whole-Grain Brown
100 percent whole-grain rice—and that's all.
Per 1 cup cooked: 170 calories, 4 g protein, 36 g carbs, 2 g fiber, 1 g fat
(Boo... this is the competition for John's company... I can't support them. HA!)

BEST FLOUR
King Arthur 100% Whole Wheat
If you choose whole-wheat bread, why not use the same kind of flour?
Per ¼ cup: 110 calories, 21 g carbs, 4 g fiber

BEST GRAIN
Bob's Red Mill Organic Quinoa
Per ⅓ cup: 160 calories, 6 g protein, 30 g carbs, 3 g fiber, 2.5 g fat

BEST MILK
Organic Valley Reduced Fat
Great for anytime you want a shot of muscle-building protein.
Per cup: 130 calories, 8 g protein, 12 g carbs,5 g fat

BEST CHOCOLATE MILK
Organic Valley Reduced Fat Chocolate Milk
Best right after an intense workout, when the extra sugar will replenish your muscles’ fuel stores. (Shut up - a free pass to drink chocolate milk?! Not for me... no drinking calories)
Per cup: 170 calories, 8 g protein, 24 g carbs, 1 g fiber, 5 g fat

BEST SNACKING CHEESE
Laughing Cow Mini Babybel Original
Individually packaged so it stays fresh.
Per piece: 70 calories, 5 g protein, 0 g carbs, 6 g fat

BEST SHREDDED CHEESE
Kraft 2% Mozzarella
Per oz: 70 calories, 8 g protein, 1 g carbs, 4 g fat