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Best and Worst Calorie Food Options Charts
How to Reduce Calories When Eating a Sandwich
Grains Meats and Beans Vegetables

Diet Information
Calorie Tables showing high and low calories in sandwiches.

Example
Take a home-made ham-salad sandwich to work, instead of buying an Italian Sausage sandwich from the sandwich bar (5 days a week), and you can reduce your annual calorie intake by 94,500 calories!! (The equivalent of 27 pounds in weight.)

Remember
Weight loss and dieting doesn't mean eating less - just different.

Information box
· Calorie Options Charts
· Breads Options Chart
· Cereals Options Chart
· Soups Options Chart
· Potatoes Options Chart
· Dressings Options Chart
· Cheese Options Chart
· Desserts Options Chart
· Fast Food Options Chart
· Sandwiches Options Chart
· Sweet Snack Foods Options Chart

· Printable Food Diary
SANDWICHES
Best Calorie Choices
For easier weight loss
All “Best” sandwiches are made up of 2 slices wholemeal bread
— no butter or mayo.

Please note: all calorie values are approximate.
TYPE CALORIES FAT
Tuna Sandwich
2oz Tuna in water, 1 tbsp corn, lettuce, tomato, cucumber, onion, plus 1 tsp fat-free miracle whip
275 3g
Crab Sandwich
3oz Crabmeat, 1 tbsp Kraft fat-free mayo, lettuce, onion and tomato
256 3g
Egg Salad Sandwich
1 Hard-boiled egg, mashed with chives, chopped onion, 1 tbsp Kraft fat-free mayo, lettuce and tomato
252 7g
Ham Salad Sandwich
2oz Lean ham, lettuce, tomato, cucumber, onion, plus 1 tsp fat-free miracle whip
242 4g
Smoked Chicken Sandwich
2oz Smoked Chicken, 1 tbsp barbecue sauce, sliced red cabbage
240 4g
Turkey Salad Sandwich
2oz Turkey breast, 2 tbsp grated carrot, cucumber, plus 1 tbsp relish
234 3g
Worst Calorie Choices
For difficult weight loss
"Poison-to-Dieters" take-out / deli sandwiches.
Please note: all calorie values are approximate.
TYPE CALORIES FAT
Southwestern Tuna Wrap 950 64g
Knockwurst Sandwich 875 65g
Philly Beef Sandwich 820 36g
Oyster Sandwich, fried 710 23g
Coney Island Sandwich 635 46g
Italian Sausage Sandwich 620 44g

Also See:
 Calories Burned During Exercise Charts
 Calories and Fat in Foods

Sources include:
Food Calories Chart - Calorie Counting Information

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