For sandwich eaters, about one-fifth of their daily sodium intake can come from their sandwich – depending upon the ingredients, of course.

Sandwiches can up your sodium intake

Sandwich

The Institute of Medicine reminds us to keep sodium intake reasonable for good blood pressure control. This is ideal to keep blood pressure under control, which reduces our risk of heart disease, strokes and kidney disease.

There are many places where we get sodium – from processed, convenience foods to luncheon deli meats and believe it or not, sandwiches. Yes, sandwiches are a major contributor of sodium, according to recent study results.

In this study, half of the participants ate a sandwich every day. Average calories and sodium content of the sandwiches:

  • Men’s sandwiches: 350 calories and 900 milligrams sodium
  • Women’s sandwiches: 200 calories and 490 milligrams sodium   

What ingredients in sandwiches contain sodium?

  • Bread, rolls, buns 
  • Luncheon and deli meats
  • Cheeses, especially those that are processed, such as American

For sandwich eaters, about one-fifth of their daily sodium intake can come from their sandwich – depending upon the ingredients, of course.

Here are tips to lower the sodium content of sandwiches.

  • Compare bread items for sodium content – there are better choices than others. 
  • The lower sodium filling options include peanut butter, homemade egg, chicken and tuna salad and then any leftover meats from dinner that were freshly cooked.
  • Add loads of naturally low sodium fresh veggies such as pepper strips, onion slices, lettuce, spinach, tomato and avocado slices. 
  • Condiments such as mayonnaise and mustard are fine to use. 
  • Keep the sandwich a bit smaller in size for a more reasonable sodium and calorie content.

Healthy sandwich recipes: