Unhealthiest Fast Food Sandwiches

Posted in Our Blog on March 5, 2025

Life gets so hectic at times, and it is super easy to pull up to a drive thru and order a burger and fries. While you are at it get a nice cold soda and before you know it you would have an entire days’ worth of calories, a ton of salt, enough sugar for days and of course something that probably tastes delicious. Today, we take a look at the unhealthiest fast food sandwiches.

1- Jimmy John’s J.J. Gargantuan is a powerhouse of processed meat, with five different types piled with cheese and toppings between a sub bun. All that salami, capicola, turkey, roast beef, ham, and provolone cheese crank the sodium in this modest eight-inch sandwich all the way up to a staggering 3,930 milligrams—or 171% of the recommended daily limit for adults.

While it does have 78 grams of protein that will keep you full for several hours, you’re also getting 1,080 calories, which is half or close to half of most people’s daily calorie needs.

2- The Beast from Subway comes with sparse fresh ingredients (some lettuce, tomato, and onion) and is otherwise packed with high-fat and high-sodium meats, cheese, and mayo. One six-inch sub has 91% of your daily value (DV) of sodium and 70% DV of saturated fat.

Feeling hungry enough for the footlong? You’ll get over a day’s worth of sodium, saturated fat, and almost 1,500 calories from just the sandwich!

3- You may assume that the Mama’s Meatball Sub is a relatively healthy sandwich choice at Potbelly because it only has four ingredients: bread, meatballs, provolone, and marinara sauce. But you would be incorrect, as this sandwich comes in just under 1,000 calories and has 105% of the DV of saturated fat. Plus, 16 grams of saturated fat comes from just the meatballs, indicating that they’re not made with a lean source of beef.

4- The Classic Italian at Quizno’s has 151% DV of sodium in a single medium-sized sub. Processed meat is high in sodium, as it acts as a preservative, and with four types, plus olives and peppers that are brined with sodium, this unhealthy fast-food sandwich is way over the top. If you eat this, just know you’ll be getting far more sodium than you should have in one day (on top of whatever sodium is in your other meals), raising your blood pressure and increasing the risk of heart disease and stroke.

5- Firehouse Subs’ Steak and Cheese Sub may not be the worst sub in America, but it’s pretty close. Each 8-inch sub has 51 grams of fat, but only 13 grams are saturated, reaching 65% of the recommended daily limit. But the cheese sauce, seasonings, and bread bring the sodium to over 100% of the recommended DV, earning it a spot on our list of unhealthy fast-food sandwiches.

6- The Buffalo Chicken Cheese Steak sandwich at Jersey Mike’s has over 1,000 milligrams more sodium than is recommended for an entire day. Buffalo sauce is notoriously high in sodium, as is dressing and white bread, and this sub has a lot of each.

7- At first glance, the Roast Turkey Ranch & Bacon Sandwich at Arby’s looks like a promising, somewhat healthy order: turkey, bacon, lettuce, tomato, onions, and a little cheese and ranch on honey wheat bread. Unfortunately, this sandwich has 110% DV of sodium, 50% DV of saturated fat, and 15 grams of sugar (most of which are likely added sugars). All of these ingredients added to a sandwich made at home would have much fewer calories, sodium, and fat.

8- Jersey Mike’s Club Sub appears filled with fresh ingredients, but one regular-sized sandwich has 1,110 calories, 107% DV of sodium, and 85% DV of saturated fat. While a BLT may not sound healthier, opting for that instead will save you 380 calories, 896 milligrams of sodium, and 7 grams of saturated fat and will be just as satisfying.

9- Italian-style sandwiches are almost guaranteed to be exceptionally high in sodium and calories thanks to the processed meats, cheeses, and dressing. Jimmy John’s Italian Night Club is no exception. Each 8-inch sandwich has just under 1,000 calories and will add 2,850 milligrams of sodium, or 124% DV, to your daily total. Frequently enjoying Italian-style sandwiches like this one will increase your risk of high blood pressure, heart disease, stroke, and even colon cancer.

10- The Toasted Italiano at Panera has the most calories of any sandwich on our list and the second highest sodium content, falling just behind Jimmy John’s Gargantuan. This unhealthy sandwich proves that just because a restaurant has a reputation for being “healthier” doesn’t mean that every item on the menu is good for you. With 169% DV of sodium and 95% DV of saturated fat in one sandwich, it may not be worth it.

We hope this list helps you to decide on some healthier food options if you find yourself eating out in 2025. Follow Make Food Safe for more information about food safety, clean eating and the latest recall news.