The Surprising Calorie Count in Your 'Healthy' Cafe Sandwich

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

"So, okay, most of us are grabbing fast food at least once a week. And while it’s convenient, it’s generally loaded with calories, sodium, and saturated fats, lacking crucial nutrients like fiber and antioxidants. Let's see if there’s a healthier sandwich choice," she remarked.

Dr. Rosman explained, "When you’re out and can't sit down for a proper meal, a sandwich can appear to be a healthy and convenient solution. If it’s made from whole-grain bread and filled with quality proteins like tuna, chicken breast, pastrami, or a hard-boiled egg, and includes fresh vegetables, it can indeed be a nutritious meal alternative. Compared to a pita with hummus and fries or quick road snacks, there is no doubt that a sandwich is a nutritionally better choice."

She outlined the benefits: "A balanced mix of carbs, proteins, and fats provides that satiating feeling; it’s a quick and convenient meal option especially with added veggies; it’s healthier than most alternatives, such as pastries, snacks, or fried food." However, she also noted the drawbacks: "High calorie content—a chicken, omelet, shakshuka, or rich cheese sandwich usually hits 600-700 calories at best. A baguette sandwich can climb to 1,000 calories. Half a sandwich isn’t half the calories--even half can reach about 300 calories, like a chicken breast meal with potato and salad, but it’s less filling. Those 'light' breads at cafes are heavier and more calorie-rich due to slice sizes and ingredients."

So, what does she recommend? Go for whole grain or rye bread—it’s richer in fiber and keeps you satisfied longer. Opt for lighter spreads—hard-boiled egg, low-fat cheese, water-packed tuna, or chicken breast instead of fatty cheeses or processed meats. She also suggests plenty of vegetables in the sandwich—to boost vitamins, minerals, and fiber content.

On the flip side, she advised, "Avoid baguette, white bread, or croissant sandwiches—they are high in calories, double the sandwich’s caloric count, and low in fiber and 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. Additionally, steer clear of upgraded sandwiches with rich cheeses or sauces that 'double the meal's caloric value'.