10 Sandwiches to Skip, 10 to Enjoy At many popular sandwich chains, you can unwittingly gobble up a diet disaster -- unless you know how to order. Browse our gallery of the 10 worst sandwiches, items that are packed with hidden calories. Then check out 10 better choices at the same restaurants. And beware the turkey sandwich, which has become a blank canvas for fattening additions of all kinds. Schlotzsky's: Worst Bet The Deluxe Original-Style Sandwich has double servings of smoked ham, two kinds of salami, and three types of cheese. Layered in between, there are a few healthy things -- like black olives, red onion, lettuce, and tomato -- but that's not enough to offset the fat, calories, and sodium. All that meat and cheese equals a whopping 980 calories, 46 g fat, 18 g saturated fat, and 3,880 mg sodium. Schlotzsky's: Better Bet The Small Chicken Breast Sandwich is a better choice at Schlotzsky's. It has only 330 calories -- fewer than half the calories of the "original-style" sandwich -- along with a slim 2 g fat and no saturated fat. Chicken, lettuce, tomato, pickles, and fat-free spicy ranch dressing on a sourdough bun keep the calories and fat in check. But watch out for the sky-high 1,150 mg of sodium. Quiznos: Worst Bet The large Italian Meatball Sub is loaded with meatballs, double mozzarella, and marinara sauce. It weighs in at an amazing 1,530 calories, 81 g fat, 28 g saturated fat, and 3,580 mg sodium. That's more fat and salt than anyone should eat in a day. Quiznos: Better Bet A small Turkey Lite sandwich is a slim, tasty choice with only 310 calories, 6 g fat, and 1.5 g saturated fat. But it has a lot of sodium with a whopping 1,270 mg. Fat-free balsamic vinaigrette replaces mayo for great flavor with no fat. Choose wheat bread, and this small sandwich makes you feel full thanks to high fiber in the bread, plus lettuce, tomatoes, onions, and cucumbers and the satisfying lean protein in the turkey. If you need more, a piece of fruit can complete this healthy meal. Blimpie: Worst Bet Again, meatballs are bad news. The large Meatball Parmigiana has beef and pork blended meatballs covered in marinara sauce, melted provolone, and sprinkled Parmesan. All that meat and cheese equals 1,120 calories, 58 g fat, 26 g saturated fat, and 3,640 mg sodium. When ordering at a restaurant, beware of specialty breads, which often have extra calories. Blimpie: Better Bet Order the 6-inch Roast Beef and Provolone on wheat for a healthy and satisfying sandwich. The tally is: 430 calories, 16 g fat, 5 g saturated fat, 970 mg sodium, and 6 g fiber. Keep these other Blimpie subs under 400 calories by skipping the cheese and sauce: ham, turkey, veggie, or club. Have it on wheat for a healthy dose of fiber. Arby's: Worst Bet Arby's Roast Turkey Ranch & Bacon Market FreshSandwich has bacon, turkey, lettuce, tomato, cheese, and ranch sauce -- all adding up to a colossal 800 calories, 35 g fat, 9 g saturated fat, and a shocking 2,250 mg sodium. "Market Fresh" has a healthful ring, but the fat and calories put this sandwich closer to a greasy burger and fries. Arby's: Better Bet A plain, Regular Roast Beef Sandwich is a decent choice for controlling calories. But skip the melted cheese, mayo, and the "horsey" sauce (50 calories and 5 g of fat in a tiny packet.) Arby's sauce adds flavor with zero fat and only 15 calories. The nutrient tally before additions is 360 calories, 14 g fat, 5 g saturated fat. The high sodium content may be a deal-breaker for some at 970 mg. Burger King: Worst Bet "Crisp" is a red flag for high-fat, fried food. And the Tender Crisp Chicken Sandwich is a classic example of fried chicken on a bun slathered with creamy, high-fat dressing. It tops out at 700 calories, 42 g fat, 8 g saturated fat, and 1,430 mg sodium -- about the same calories and fat as a Whopper with cheese. Burger King: Best Bet The TenderGrill Chicken Sandwich on a Ciabatta bun is a juicy, grilled chicken filet topped with lettuce and tomato. Dressed with mayo, it has 410 calories, 16 g fat, 2.5 g saturated fat, and 830 mg of sodium. Skip the mayo for a slender 320 calorie sandwich. Pickles, onions, and mustard add kick without too many extra calories. Panera: Worst Bet The Signature Chipotle Chicken on Artisan French Bread contains 840 calories, 38 g fat, 12 g saturated fat, and 2,140 mg of sodium. The special sauce, bacon, and cheddar help turn chicken, a lean type of protein, into a calorie bomb. Unfortunately, many of the hot panini, signature, and café sandwiches hit the 700-900 calorie range. Panera: Best Bet Smoked Turkey Breast on Country Bread is a better choice at Panera. The restaurant uses 99% fat-free turkey and adds lettuce, tomato, mayo, and mustard for 430 calories, 3.5 g fat, and 1 g saturated fat. Sodium is high at 1,790 mg. Hats off to Panera for offering an apple as a side dish instead of bread or chips. Boston Market: Worst Bet The Homestyle Meatloaf CarverSandwich sounds wholesome, but "hearty" or just plain "fattening" might be better descriptions. It has 950 calories, 39 g fat, and 18 g of saturated fat -- the daily limit of this unhealthy fat for most people. With 2,160 mg of sodium, it nearly tops the daily limit for healthy adults (2,300 mg). Boston Market: Better Bet The Pulled BBQ Rotisserie Chicken Sandwich is a tasty choice at Boston Market. Roasting the chicken makes it moist and tender. It's relatively healthy compared to some of the other choices. It has 620 calories, 14 g fat, and 6 g saturated fat. But it has a whopping 1,890 mg of sodium. Take off the top layer of bread to cut calories or eat half and save half for another meal. Source
