A nutritionist has ranked seven of Britain's favourite sandwich fillings from healthiest to worst, warning that homemade lunches are not automatically better for you than the ones sold in supermarkets.
Some baguettes sold at Pret A Manger contain around 600 calories, the nutritionist said, and many lunchtime sandwiches are packed with additives and preservatives that can harm gut health. Recent polls show around two thirds of UK adults are making a conscious effort to eat out less because of the rising cost of living, and around half of working Britons now take a packed lunch to work, with the sandwich remaining the most popular choice, according to surveys.
But making a sandwich at home is not necessarily healthier, the nutritionist said. Clients are often unaware that lashings of butter and mayonnaise add an extra 200 calories, while the two lettuce leaves added for a dose of "veggies" are virtually pointless, since a portion of vegetables needs to weigh at least 80g to count towards the recommended five-a-day.
Cheese and Pickle: 2/5
A cheese and pickle filling contains 198 calories, 8.7g of saturated fat, 6.4g of sugars, 10.3g of protein, 0.4g of fibre and 1g of salt, the nutritionist found. It provides at least a third of daily protein needs and around 300mg of calcium, more than 40 per cent of the 700mg adults need daily for healthy bones and teeth.
However, the saturated fat content is nearly half a woman's recommended daily maximum, and the pickle alone adds a teaspoon and a half of sugar plus a fifth of the 6g daily salt limit. Adding two slices of bread pushes salt up to nearly a quarter of the daily limit, while the filling itself contributes virtually no fibre.
Tuna, Sweetcorn and Mayonnaise: 4/5
A filling of half a tin of tuna, a tablespoon of full-fat mayonnaise and a heaped tablespoon of sweetcorn contains 197 calories, 1.3g of saturated fat, 2.4g of sugar, 15.9g of protein, 0.9g of fibre and 0.62g of salt. The sweetcorn only counts towards five-a-day if two and a half heaped tablespoons are used, and tuna is not a good source of omega-3, the nutritionist noted.
Since 2018, neither canned nor fresh tuna has been classified as an oily fish in the UK, after a re-analysis of its fatty acid profile found it is actually much closer to white fish than salmon or mackerel. Swapping half the mayonnaise for Greek yogurt would raise the protein content and trim around 40 calories, the nutritionist said.
Ham and Mustard: 2.5/5
Three slices of ham with a teaspoon of English mustard come to just 64 calories, 0.4g of saturated fat, 1.2g of sugars, 10.9g of protein, 0.2g of fibre and 1.16g of salt, making it the lightest filling in the line-up. The nutritionist said this could suit people on weight-loss diets or those with suppressed appetites due to slimming injections.
There is virtually no saturated fat or sugar, but the salt content is slightly higher than in the cheese and pickle sandwich, and protein is nearly half that of the chicken option. Ham is a processed meat, which should be limited to 70g a day, but studies suggest it carries a much lower cancer risk than other processed meats such as bacon because it is boiled rather than fried.
Chicken Salad: 4/5
A filling of 60g of cooked skinless chicken breast with lettuce and tomato provides 93 calories, 0.4g of saturated fat, 0.7g of sugars, 19.5g of protein, 0.4g of fibre and 0.09g of salt. The nutritionist said this delivers almost 20g of protein for fewer than 100 calories, along with useful B vitamins, provided leftover roast meat or plain cooked breast is used rather than processed deli slices.
The usual handful of salad adds only around half a gram of fibre, and any mayo added should be kept to a teaspoon or less, preferably a low-fat variety. As an alternative, the nutritionist suggested mashing a third of an avocado onto the bread instead of butter or mayonnaise and adding a more generous handful of lettuce and tomato, which together comfortably clears the 80g five-a-day threshold and adds extra fibre.
Hummus and Grated Carrot: 4/5
Three tablespoons of hummus with 30g of grated carrot contain 147 calories, 1g of saturated fat, 1.9g of sugar, 4.3g of protein, 3.8g of fibre and 0.45g of salt, the highest fibre count of any filling tested. Between two slices of wholemeal bread this comes to nearly 10g of fibre, roughly a third of the 30g daily target, which the nutritionist said feeds a healthy gut microbiome and helps keep blood sugar steady thanks to the chickpea's slow-releasing carbohydrates.
The combination counts as one of the five-a-day, with the carrot's beta-carotene converted by the body into vitamin A to support immune function and healthy skin. Its main drawback is protein, at just 4.3g, though stirring in a tablespoon of pumpkin seeds adds crunch, minerals such as iron and zinc, and 3 to 4g more protein, the nutritionist said.
Egg Mayonnaise and Cress: 3.5/5
One large boiled egg with a tablespoon of full-fat mayonnaise and a handful of watercress provides 188 calories, 2.4g of saturated fat, 0.3g of sugars, 8.1g of protein, 0.2g of fibre and 0.40g of salt. Served on wholemeal bread this delivers around 17.5g of protein in total, slightly less than the chicken or tuna options, but eggs are one of the few natural dietary sources of vitamin D, contributing around 1.8mcg here.
The nutritionist said the low fat content is a plus, though the lack of fibre is a downside, and suggested swapping in a reduced-fat mayonnaise for anyone watching calories.
Smoked Salmon and Cream Cheese: 2/5
Around three slices of smoked salmon with two tablespoons of full-fat soft cheese contain 161 calories, 5.1g of saturated fat, 1.3g of sugar, 13.4g of protein, no fibre and 2.1g of salt, the highest salt content in the line-up at a third of the daily limit before bread is even added. The nutritionist noted that salt levels in smoked salmon vary widely between brands, so checking the label is worthwhile.
The soft cheese contributes most of the saturated fat, the second highest of all the fillings analysed, without the high calcium levels found in cheddar. It does provide high-quality protein and more than the daily recommendation of long-chain omega-3 fats, important for heart, brain and eye health. Swapping the soft cheese for tzatziki would cut the saturated fat roughly in half and trim around 30 calories, the nutritionist said.
