The Surprising Calorie Count in Your 'Healthy' Cafe Sandwich

In her weekly radio segment on 103FM, dietitian Dr. Maya Rosman explored the world of cafe sandwiches. According to the 2023 social survey by the Central Bureau of Statistics, 12 percent of Israelis dine at fast food restaurants at least twice a week, 43 percent eat out at least once a week, and nearly a quarter order food deliveries from restaurants weekly.

"So, most of us are grabbing fast food at least once a week," she said. "While it is convenient, it is generally loaded with calories, sodium, and saturated fats, and lacks crucial nutrients like fiber and antioxidants. Let us see if there is a healthier sandwich option."

Dr. Rosman explained, "When you are out and cannot sit down for a proper meal, a sandwich can seem like a healthy and convenient solution. If it is made with whole grain bread and filled with quality proteins such as tuna, chicken breast, pastrami, or a hard boiled egg, and includes fresh vegetables, it can be a nutritious alternative. Compared to a pita with hummus and fries or quick snacks on-the-go, a sandwich is clearly the better choice nutritionally."

She outlined the benefits: "A balanced mix of carbohydrates, proteins, and fats provides a satisfying feeling. It is quick and convenient, especially with added vegetables. It is healthier than most alternatives such as pastries, snacks, or fried food." However, she also noted the drawbacks: "High calorie content is a concern. A chicken, omelet, shakshuka, or rich cheese sandwich usually contains 600 to 700 calories. A baguette sandwich can reach 1,000 calories. Half a sandwich is not half the calories. Even half can be around 300 calories, similar to a chicken breast meal with potato and salad, but it is less filling. Those so called light breads at cafes are heavier and more calorie rich due to slice sizes and ingredients."

So, what does she recommend? Choose whole grain or rye bread as it is higher in fiber and keeps you full longer. Opt for lighter spreads such as hard boiled egg, low fat cheese, tuna in water, or chicken breast instead of fatty cheeses or processed meats. Add plenty of vegetables to boost vitamin, mineral, and fiber content.

On the flip side, she advises, "Avoid baguette, white bread, or croissant sandwiches. They are high in calories, low in fiber, and offer little nutritional value. Stay away from fatty spreads like butter, mayonnaise, sun dried tomato spread, or large amounts of pesto, which add unnecessary fat and calories. Also avoid upgraded sandwiches with rich cheeses or sauces that double the meal's caloric value."

By making mindful choices, it is possible to enjoy the convenience of cafe sandwiches while keeping meals balanced and nutritious.