Which Deli Sandwich Is the Healthiest?

We ranked them.

September 8, 2017

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We're not apologizing: Sometimes we like our food between bread. (Have you tried the new PB+J yet?) There are plenty of ways to make a good-for-you sandwich at home. But, say your co-workers are grabbing lunch at the deli down the block, and you gotta place an order. None of your options are exactly healthy, but that doesn't mean you should go hungry either. So, we asked Amy Shapiro, founder of RealNutrition NYC, what to do when you’re craving a classic deli sandwich (or have no other choice). She helped us rank some of the most popular orders and gave us a few tips.

When in doubt, Shapiro says, it’s all about portion control. Bread is not the enemy, but tons of it layered with cheese and processed meat may not leave you feeling great. She suggests going for whole wheat or rye whenever you can. Secondly, most delis will give you a stack of cheese—your sandwich will taste just as good if you take out all but one or two slices. And, of course, you can always cut your sandwich in half and save the rest for later. And, if you’re really craving a BLT, make it at home and go lighter on the mayo and heavy on the L and T. The important thing to remember is that sandwiches are not the enemy: Any choice is cool in moderation.

Photo by @thesandwichshopbk
1/12
12. Cubano
A Cubano is an amped-up ham and cheese. The presence of pulled pork as well as processed ham and our dear friend cheese send this sandwich straight to the bottom of the list.
Photo by @ny.foodie
2/12
11. Italian
“The only redeeming quality is the presence of olive oil, spices, and veggies,” says Shapiro. But the cheese and the different types of processed meat can’t win. “There just isn’t a healthy salami.”

Photo by @curtisstone
3/12
10. Meatball Sub
Because it’s made with ground, unprocessed meat, it doesn’t go at the very bottom of the list. But the unavoidable cheese and white bread (and the size alone) make this guy pretty unhealthy. The quality of ingredients might be a shade better, but it doesn’t make the cut.
4/12
9. Bacon, Egg, and Cheese
“This is a high-protein, high-saturated fat option” due to literally every one of the ingredients. Shapiro suggests taking cheese out of sandwiches where it’s not the star, and this might be one of those times.

Photo by @fromthehearthcafe
5/12
8. Turkey Club
“This sandwich has way too many extra components,” says Shapiro. The extra layer of bread and the common addition of bacon brings this sandwich down on the list. You can get the same combination of flavors without all the extras.
Photo by @anacocinitas
6/12
7. Ham and Cheese
Although pork is sometimes called the “other white meat,” it’s actually still red meat, so Shapiro suggests limiting it to twice a week. Also, cheese. Lots of cheese.

Photo by @rapo4
7/12
6. BLT
Though this sandwich is likely lowest in terms of calories, bacon’s not great because of all the nitrates. Shapiro does admit to loving the “veggie component.”
Photo by @phatgirlzzz
8/12
5. Turkey and Swiss
Turkey is a great lean meat, but, again, all the cheese brings this down in ranking. Shapiro suggests specifying you only want one slice in there. We bet you won't miss the rest.

Photo by Kimberley Hasselbrink
9/12
4. Egg Salad Sandwich
Shapiro is a big fan of eggs, because they have neither nitrates or preservatives. But all that mayo can get overwhelming, so she suggests asking for extra vegetables (like radishes or cucumbers) to fill you up and maybe saving half for tomorrow.
Photo by @mommatammyaz
10/12
3. Chicken Salad Sandwich
“At most delis, chicken salad is made with all the leftover chicken, so that includes white meat, dark meat, skin, fat, etc.” says Shapiro. Again, there's plenty of mayo, but there's also plenty of whole, unprocessed protein in there.

Photo by @no_last_bites
11/12
2. Roast Beef
Shapiro recommends eating red meat no more than twice a week, but a roast beef sandwich would be a great option for one of those times (it’s a relatively lean cut). Skip the cheese, and give it some edge with mustard and sauerkraut on rye for a great lunch.
Photo by @jellyhamster
12/12
1. Tuna Salad Sandwich
Tuna gets the top spot is because it’s seafood, which most people just don’t eat enough of. Skip the cheese (you don't need it!) and get all the extra veg you want.