With the cost-of-living crisis fuelling the rise of supermarket meal deals, more people than ever are grabbing a pre-packed sandwich on the go. But according to Brenda Madole, Registered Dietitian at MyorThrive, convenience can come at a nutritional and even hygienic cost.
“Meal deals feel like a bargain, but nutritionally they’re often packed with refined carbs, saturated fats, and more salt than you’d expect,” explains Brenda. “Some popular supermarket sandwiches can contain more salt than a bag of crisps and nearly half your daily recommended intake.”
The numbers behind the sandwich
- Average calories: 400–550 per sandwich
- Salt content: 2–3g (that’s up to 45% of the daily limit)
- Protein: Often as low as 10g per portion – less than you’d get from a couple of boiled eggs
- Hidden extras: High-fat mayonnaise and sauces are the main calorie culprits, not the bread itself
Brenda notes: “It’s not that sandwiches are unhealthy — it’s the way they’re prepared and packaged. Wholegrain bread, lean protein, and fresh veg make for a perfectly balanced option, but that’s not what you usually find in the meal deal aisle.”
The “ick” factor: How many hands have touched your lunch?
Beyond nutrition, Brenda points out a truth many people overlook: your sandwich has probably been handled by more people than you think before it reaches your hands.
From factory line workers, packers, delivery drivers, supermarket staff stocking shelves, and fellow shoppers who pick up and put back sandwiches, it’s unsurprising that pre-packed food wrappers often test positive for bacteria when swabbed in studies.
“It doesn’t mean your sandwich is unsafe, but it does remind us how important it is to wash your hands before eating,” says Brenda. “Most of us unwrap and eat straight away, especially on the go, without thinking of the journey that sandwich has taken.”
Brenda’s healthier, safer swaps
- Choose wholegrain options – Higher in fibre and keeps you fuller longer.
- Look for protein-rich fillings – Chicken, tuna, or egg mayo beat cheese-heavy combos.
- Add your own fruit or veg – Boosts vitamins missing from the pack.
- Wash your hands before eating – A small habit that protects your gut health.
Brenda Madole, registered dietitian from MyorThrive concludes: “Meal deals are fine in moderation, but if they’re a daily habit, you might be trading convenience for your long-term health.”