We often reach for a supermarket sandwich thinking it’s the healthier alternative to fast food — a quick, convenient bite that surely can’t be worse than a burger and fries. But the truth is more surprising than you might think: many pre-packaged sandwiches actually pack more calories than a McDonald’s Big Mac, which contains around 550 calories.
From extra-thick cheddar melts to loaded baguettes stuffed with bacon, chutney, and mayo, these grab-and-go options can be deceptively indulgent. What looks like a simple lunch can quietly deliver excessive calories, fat, and salt — sometimes more than a full fast food meal.
That said, not every supermarket sandwich is a dietary disaster. There are smarter choices out there — meals that are still satisfying but far more balanced and waistline-friendly.
In this guide, we’re revealing 8 of the unhealthiest supermarket sandwiches that are actually worse than a Big Mac, along with 4 better-for-you options that deliver on taste without the calorie overload.
1. The Perfect Ploughman’s Cornish Cheddar Sandwich (M&S)
Loaded with thick slices of mature Cornish Cheddar, this sandwich hides a whopping 650 calories behind its rustic packaging. The combination of creamy cheese, sweet pickle relish, and buttered bread creates a comfort food masterpiece that’s hard to resist.
The traditional ploughman’s ingredients might seem wholesome, but the portion size and generous cheese slabs contribute to its surprising calorie count. M&S doesn’t skimp on quality or quantity here!
A single sandwich contains more than a quarter of your daily recommended calorie intake, making it more of an occasional treat than a regular lunch option.
2. M&S Farmhouse Cheddar Cheese Ploughman’s
Country-style bread bursting with farmhouse cheddar and tangy pickle creates this British classic that tips the scales at 680 calories. The rich, creamy cheese combined with sweet-and-sour Branston pickle delivers a flavor explosion that explains its popularity.
What makes this sandwich particularly calorie-dense is the generous cheese portion and the thickly-sliced, butter-slathered bread. Most people don’t realize they’re consuming more calories than a Big Mac when they bite into this lunchtime favorite.
Fun fact: The traditional Ploughman’s lunch dates back to post-war Britain when the Cheese Bureau promoted it as a hearty meal for workers!
3. Pret’s Posh Cheddar & Pickle Baguette
Crispy on the outside, soft on the inside – Pret’s baguette delivers textural perfection but comes with a hefty 625 calorie price tag. The combination of artisanal bread, aged cheddar, and sweet pickle creates an irresistible flavor profile that keeps customers coming back.
The crusty baguette alone contributes significantly to the calorie count before adding the thick cheese slices and pickle spread. Many people grab this as a quick lunch without realizing it exceeds a Big Mac in calories.
Despite its upscale ingredients and “posh” label, this sandwich falls into the same high-calorie category as many fast food options, proving that fancy doesn’t always mean healthier.
4. Sainsbury’s Brie, Bacon & Chilli Chutney Sandwich
Melty brie meets crispy bacon in this indulgent creation that packs a surprising 680 calories into its innocent-looking package. The sweet-spicy chilli chutney cuts through the richness, creating a flavor combination that’s worth every bite – if you’re splurging.
The creamy cheese and fatty bacon are the main calorie culprits here. While delicious, they transform what might seem like a sophisticated lunch option into something more calorically dense than McDonald’s signature burger.
Sainsbury’s doesn’t hold back on portion sizes either – the generous filling makes this a satisfying but calorie-heavy choice that might be better saved for special occasions rather than daily lunches.
5. M&S All Day Breakfast Sandwich
Morning favorites collide in this portable breakfast that squeezes a full English between two slices of bread – and 695 calories into your day. Sausage, bacon, egg and ketchup create a handheld version of Britain’s beloved morning meal.
The combination of multiple protein sources and condiments makes this sandwich particularly calorie-dense. The thick white bread soaks up all the savory flavors while adding its own carbohydrate contribution to the total count.
While convenient for breakfast on the go, this sandwich contains more calories than some people need for their entire morning meal. The nostalgic flavors might be worth it occasionally, but daily consumption could impact your waistline significantly.
6. Tesco’s Finest Triple Chicken Club Sandwich
Stacked high with three layers of bread and multiple chicken preparations, this club sandwich towers to an impressive 700 calories. The combination of grilled and southern-fried chicken creates texture contrasts that make each bite interesting but calorically significant.
Bacon, mayonnaise, and multiple bread slices contribute additional calories to this already protein-heavy option. The “Finest” label might suggest a treat-worthy choice, but the calorie content makes it one of the heaviest lunch options in the supermarket chiller.
What makes this sandwich particularly deceptive is its healthy-sounding main ingredient – chicken. However, the preparation methods and additional ingredients transform this protein source into something far more indulgent than a simple grilled chicken sandwich.
7. Costa Coffee Mozzarella & Tomato Panini
Seemingly innocent vegetarian option? Think again! This toasted Italian-style sandwich delivers 590 calories of melty mozzarella goodness between herb-flecked focaccia bread.
The combination of cheese, olive oil in the bread, and pesto sauce creates a Mediterranean flavor profile that’s undeniably delicious but surprisingly calorie-dense. Many customers assume this meat-free option is automatically lighter, making its high calorie count all the more surprising.
When heated, the generous cheese portion becomes stretchy and irresistible, encouraging you to savor every bite. While it provides calcium and protein, this panini demonstrates that vegetarian doesn’t automatically mean low-calorie – especially when cheese plays a starring role.
8. Waitrose Smoked Cheddar & Pickle Sandwich
Smoky, mature cheddar pairs with tangy pickle in this upscale version of a British classic that contains approximately 585 calories. The distinctive flavor of the smoked cheese elevates this sandwich beyond ordinary cheddar options but also increases its richness.
Waitrose uses thick-cut, malted bread and generous cheese portions, creating a substantial sandwich that feels like a proper meal. The pickle cuts through the richness with sweet-sour notes that balance the flavors perfectly.
While the ingredients are premium quality, the calorie content remains higher than a Big Mac. This demonstrates how upscale ingredients and brand reputation don’t necessarily correlate with lower calorie counts – sometimes quite the opposite!
1. Tesco Chicken Salad Sandwich
Finally, a healthier alternative! This refreshing option combines tender chicken breast with crisp salad vegetables for just 380 calories. The light mayonnaise dressing provides moisture without excessive fat, making this a satisfying but sensible choice.
Tesco uses a balanced ratio of protein to vegetables, ensuring you get nutrition alongside flavor. The standard bread slices are thinner than those used in premium ranges, naturally reducing the calorie content.
Perfect for everyday lunches, this sandwich provides sustenance without the calorie overload of its competitors. The simple ingredients list focuses on essentials rather than adding extra cheese, bacon or heavy sauces that drive up calorie counts in other options.
2. Waitrose Roast Chicken Salad Sandwich
Premium roasted chicken breast takes center stage in this lighter option that contains approximately 420 calories. The quality of the meat shines through with minimal processing and natural seasoning that enhances rather than masks the flavor.
Fresh salad vegetables add crunch and nutritional value while a light seasoning keeps the calorie count reasonable. The slightly higher calorie count compared to Tesco’s version reflects Waitrose’s tendency toward slightly more generous portions and premium ingredients.
This sandwich proves that taste doesn’t have to be sacrificed when making healthier choices. The balanced combination of protein, vegetables and carbohydrates makes it a satisfying meal that won’t leave you reaching for snacks an hour later.
3. M&S Roast Chicken & Egg Protein Pot
Breaking away from traditional sandwiches, this innovative protein pot delivers nutrition without bread-based calories, totaling just 265 calories per serving. Slices of roast chicken pair with hard-boiled egg quarters to create a protein-packed meal that keeps hunger at bay for hours.
The absence of bread dramatically reduces the carbohydrate content while focusing on quality protein sources. A light seasoning enhances the natural flavors without adding unnecessary calories or sodium.
Perfect for those following lower-carb eating plans or anyone looking to increase their protein intake while managing calories. This pot represents the evolution of convenient supermarket lunches beyond the traditional sandwich format, proving that innovation can lead to healthier options.
4. Boots Shapers Tuna & Cucumber Sandwich
Part of Boots’ dedicated low-calorie range, this simple sandwich combines flaked tuna with refreshing cucumber for just 325 calories. The light mayonnaise binding adds creaminess without excessive fat, making this a smart choice for calorie-conscious shoppers.
The protein from the tuna provides staying power, helping to keep hunger at bay despite the lower calorie count. Boots uses thinner bread slices and controls portion sizes carefully to achieve the calorie reduction.
The “Shapers” branding makes this sandwich instantly recognizable as a lighter option, removing guesswork for shoppers. While not as indulgent as some alternatives, the classic flavor combination remains satisfying and familiar – proof that traditional favorites can be adapted to suit healthier eating patterns.
Leave a comment