Dietitians reveal the 14 healthiest sandwiches at your favorite chains - from Subway, to Panera, and even Jimmy John's

When you picture a healthy lunch, a sandwich may not be the first choice that comes to mind. 

That's because the breaded favorites are often filled with fatty meats, cheeses and dressings - even if they are freshly made.

Some assume that opting for a salad will always be healthier.

But now, an in-depth analysis by US dietitians has suggested this is not always the case; especially if you follow their recommendations.

The nutrition experts have looked at the components of sandwiches sold in major chains across the country, and identified the healthiest option from 14 popular national restaurants. 

As a general rule, the dietitians recommend sticking to leaner meats, like turkey or fish, over processed fatty meats like bacon or salami, San Francisco-based registered dietitian Julie Upton wrote for Eat This, Not That. 

Dietitians have identified the healthiest sandwich to order in your favorite chains up and down the country.

Also, the more you can load up on vegetables, the better. The fiber in and nutrients in produce aid in digestion, and help you stay full for longer. 

But for the particulars, read below. 

Subway's Veggie Delite, $6

There's only 200 calories in a six inch sandwich. That's half the calories that you might find in other menu items, like the six-inch meatball marinara.

What's more, there's also less saturated fat and sodium compared to most other fast-food sandwiches, Upton wrote.

In the Veggie delite, there's only 320 mg of salt and 2 grams of fat - compared to the meatball marinara, which contains five times the amount of salt- 1600 mg- and six times the amount of fat- 13 grams. 

Panera Bread's Mediterranean Veggie (half), $8

It's the abundance of vegetables in this sandwich that make it one of the healthiest choices, the dietitians say.

'This sandwich provides an array of nutrient-rich vegetables (cucumber, peppers, vine-ripe tomatoes, mixed greens),' registered dietitian nutritionist and author Patricia Bannan said. This, along with the bread, makes it high in micronutrients like vitamins and minerals as well as fiber - which can help prevent bowel diseases. 

However, it is rather high in calories, packing in 630 per sandwich. While this, along with seven grams of protein, will satisfy cravings and keep you full, it risks tipping you over the recommended daily calorie limit if you have a calorific dinner.

An ideal choice would be opting for half a sandwich, Bannan suggests. 

 Jimmy John's Little John #3 Tuna Salad, $5.29

This sandwich only has 250 calories, but still provides lots of omega-3 fatty acids, Upton wrote. These essential nutrients are crucial in supporting eye, brain and joint health.

Also, eating a sandwich with this sort of protein (10g) and fiber density will keep you fuller for longer than other sandwiches with less protein, Upton wrote. This can be key in helping you lose weight. 

Compared to other menu items, like the Italian Night Club, which contains 1860 calories - the Little John is a light treat. 

 Blimpie's Tuna Sub $5.75

'This is the perfect pick at Blimpie's due to its high protein counts and the fact that it's rich in healthy omega-3 fats and it's the lowest in sodium of all their sandwich options,' Dana Angelo White, a registered dietitian and athletic trainer said.

This sandwich has 470 calories per six-inch sub, 21 grams of fat and just a pinch of salt and sugar.

 Compared to their namesake item, the Blimp, this tuna sub is very light. 

The Blimp, which features roast beef, salami pepperoni, and turkey amongst other toppings, has nearly double the calories and fat content - ringing in with 810 calories and 48 grams of fat.

Jersey Mike's Turkey and Provolone, $10

The healthiest toppings for any sandwich are vegetables and vinegar - because they are low in calories and the veggies adds crucial fiber, Upton wrote.

That holds true for this sub, which is piled with lettuce, onion and tomatoes, and finished with oregano and vinegar, as opposed to a creamy, calorific dressing.

White recommends this as a good source for filling protein, with 25 grams of protein in the 450 calorie sub.

For comparison, the Roast Beef and Provolone sandwich has about 890 calories and 55 grams of protein. 

 Firehouse's Turkey Sub, $6.69

 With 240 calories in this small turkey sub, you're also getting 18 grams of protein and two grams of fiber. This makes it 'a meal with staying power', Upton wrote. 

 For comparison, another menu item, the Smokehouse Beef and Cheddar Brisket sandwich, contains over three times the amount of calories- 890 calories- while barely upping protein and fiber counts- containing 2 grams of fiber and 31 grams of protein. 

Bannan noted this option is high in sodium though, with 1,130 milligrams per serving, like many of the other options at this popular national shop. 

So if you're watching your salt intake, you might be better off ordering from a different store. 

Au Bon Pain's Napa Chicken wrap with avocado, $8.49

There are 580 calories and 24 grams of fat in this wrap, which features plenty of healthy fats thanks to the addition of the avocado. 

The chipotle black bean and avocado sandwich, another popular menu item, contains 730 calories and 37 grams of fat.  

'It provides a reasonable amount of calories for a meal and more veggies than most options,' Toby Amidor, Certified Dietitian-Nutritionist and professor at Hunter College, said. 

Pret a Manger's Rainbow Veggie Sandwich, $8

'With this veggie sandwich, you'll get protein from hummus, healthy fat from avocado, carbs from multi-grain bread, and a variety of veggies' Amidor said. 

There are 410 calories and 770 mg of sodium per serving of this sandwich, which is a third less than what you'd find in less veggie forward sandwiches from the chain. 

Bad examples include the chicken and bacon sandwich, which contains 670 calories, and double the amount of sodium, with 1420 mg. 

The FDA recommends you consume no more than 2300 mg of sodium a day, as it could increase the risk of high blood pressure. 

Potbelly's Mediterranean Skinny, $6.69

If you're diet conscious, there's a whole section of PotBelly's menu, the 'Skinny' section, that should have good options for you- Amidor said. 

One of the best options from that section is this Mediterranean sandwich, made with lots of vegetables, including artichoke, cucumber and red pepper. All those vegetables make this 410 calorie item a great source of fiber. 

'The sandwich provides 28 percent of the daily recommended amount of fiber for 410 calories' Amidor said. 

Jason's Deli's Amy's Turkey-O, $8.69

This is the lightest sandwich from this chain, according to Upton.

It's only 420 calories and contains 28 grams of lean protein from the turkey, as well as 1,370 mg of sodium. 

Compared to other menu items, like the Honey Mustard Chicken Club, which contains about 820 calories, 52 grams of protein and 1830 mg of sodium, this turkey sandwich is quite light. 

The Honey Mustard Chicken Club contains nearly your daily recommended sodium intake, at 2,300 mg.  

McAlister's Build Your Own Turkey Sandwich, $8.99

 'Sometimes a basic turkey sandwich not only hits the spot for lunch but also fills you up with good nutrition,' Sarah Garone, certified Nutritional coach, said.

For only 460 calories and a whopping 32 grams of protein, this sandwich might hit multiple sweet spots if you're on a diet. 

Experts recommend eating around 15-20g of protein per meal, in order to stay full and have optimum benefit for muscle growth and repair.

For comparison, the Black Angus club has over double the amount of calories- at 940. And it contains almost the same amount of protein - with 46 grams. 

Quiznos' Turkey Ranch Swiss, $7.05

 There's 450 calories in each of these four inch sub sandwiches.

This chain offers sandwiches in three sizes, but if you want to play it safe calorically, Upton recommends sticking with the four inch. 

Mendocino Farms' Chicken Pesto Caprese, $11.75

This sandwich includes the classic flavor profiles of the Italian caprese salad- with bright basil, tomato and mozzarella. 

Enjoying this combination will cost you 430 calories. 

That's less than half of the calories you might find in other Mendocino menu items, like the 'Not so Fried' Chicken sandwich.  

Which Wich's Turkey Lettucewich, $11.75

There's only 119 calories in this refreshing sandwich, which replaces lettuce for bread. 

Removing the bread from this traditional sandwich takes 251 calories off your total, without sacrificing the 18 grams of protein. 

It also makes it a good option if you're trying to follow a keto diet. 

However it may not be the best option for keeping you full,