Britons are increasingly opting to make their own sandwiches as an alternative to store-bought options, with about two-thirds of adults cutting back on eating out due to the rising cost of living. Approximately half of all working individuals in the UK bring a packed lunch to work, and the sandwich remains a favored choice.
However, preparing a sandwich at home does not automatically guarantee a healthier meal. Nutritionists observe that many individuals are unaware that additions like butter and mayonnaise can contribute an extra 200 calories. Furthermore, the typical inclusion of minimal lettuce for perceived health benefits often falls short of the 80g portion required to count towards the recommended daily intake of five servings of fruits and vegetables.
Evaluating Sandwich Fillings
A nutritionist analyzed seven popular sandwich fillings, assessing their nutritional content per serving, excluding bread and additional spreads. The evaluation considered calories, saturated fat, sugars, protein, fiber, and salt.
Cheese and Pickle: This popular choice offers 198 calories, 8.7g of saturated fat, 6.4g of sugars, 10.3g of protein, 0.4g of fiber, and 1g of salt per serving. While it provides a significant amount of protein and calcium, it is high in saturated fat and sugar, with a dollop of pickle contributing to the daily salt limit. The filling offers minimal fiber, which is a drawback for digestive health. It received a verdict of 2/5.
Tuna, Sweetcorn, and Mayonnaise: With half a tin of tuna, one tablespoon of full-fat mayonnaise, and a heaped tablespoon of sweetcorn, this filling contains 197 calories, 1.3g of saturated fat, 2.4g of sugar, 15.9g of protein, 0.9g of fiber, and 0.62g of salt. It offers more protein than cheese and pickle with less sugar and saturated fat, but remains low in fiber. Tuna is not classified as an oily fish and lacks beneficial omega-3 fatty acids. Swapping half the mayonnaise for Greek yogurt could reduce calories and increase protein. It received a verdict of 4/5.
Ham and Mustard: This option is the lightest, with 64 calories, 0.4g of saturated fat, 1.2g of sugars, 10.9g of protein, 0.2g of fiber, and 1.16g of salt per serving. It is suitable for those managing weight or with reduced appetites. Despite low saturated fat and sugar, it is high in salt. It also provides less protein compared to other options, potentially making it less satisfying. Ham is classified as processed meat, but studies suggest it carries a lower cancer risk than bacon. It received a verdict of 2.5/5.
Chicken Salad: Using 60g of cooked skinless chicken breast, lettuce, and tomato, this filling has 93 calories, 0.4g of saturated fat, 0.7g of sugars, 19.5g of protein, 0.4g of fiber, and 0.09g of salt. Plain cooked chicken breast is a good source of protein and B vitamins with low fat and salt. The included salad offers minimal fiber. Adding a small amount of low-fat mayonnaise or mashed avocado can improve moisture and allow for a larger vegetable portion, potentially meeting the five-a-day target. It received a verdict of 4/5.
Hummus and Grated Carrot: This plant-based filling contains 147 calories, 1g of saturated fat, 1.9g of sugar, 4.3g of protein, 3.8g of fiber, and 0.45g of salt per serving. It provides the highest fiber content, contributing significantly to daily targets and supporting gut health. The combination also counts as one of the five-a-day servings, with carrots offering beta-carotene. Hummus fat is primarily unsaturated. Protein content is lower compared to chicken or tuna, but can be boosted by adding pumpkin seeds. It received a verdict of 4/5.
Egg Mayonnaise and Cress: With one large boiled egg, one tablespoon of full-fat mayonnaise, and a handful of watercress, this filling has 188 calories, 2.4g of saturated fat, 0.3g of sugars, 8.1g of protein, 0.2g of fiber, and 0.40g of salt. Served on wholemeal bread, it offers about 17.5g of protein and is a source of vitamin D. It has low fat but lacks fiber. Using a reduced-fat mayonnaise can lower calorie content. It received a verdict of 3.5/5.
Smoked Salmon and Cream Cheese: This filling, comprising three slices of smoked salmon and two tablespoons of full-fat cream cheese, contains 161 calories, 5.1g of saturated fat, 1.3g of sugar, 13.4g of protein, 0g of fiber, and 2.1g of salt. It is very high in salt, providing a third of the daily limit before bread. Cream cheese contributes significantly to saturated fat content. However, it offers a good amount of protein and omega-3 fatty acids. Swapping cream cheese for tzatziki can reduce saturated fat and calories. It received a verdict of 2/5.
Supermarket sandwiches, some priced over £4, are often higher in fat, calories, and salt compared to homemade versions, according to reports.