A recent study revealed Gail’s Chicken Caesar Salad Club contains 6.88g of salt. Here’s where’s best for satisfying high street lunches that won’t push your salt intake through the roof.
News that Gail’s Chicken Caesar Salad Club sandwich contains 1,146kcal and 6.88g of salt — exceeding the 6g recommended daily limit for adults — is, unsurprisingly, making people think twice about picking one up for a quick lunch on an office day.
The findings come from a report published by Action on Salt and Sugar, which analysed the salt content of ready-to-eat sandwiches sold by popular high street brands.
Dell Stanford, senior dietitian at the British Heart Foundation, says: “Most of the salt we eat is already in the food we buy, so we often end up eating more than we realise.”
This matters because consuming too much salt can raise blood pressure, which can increase the risk of heart disease over time.
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At a glance, the report suggests that high street chains such as Starbucks, Paul and Gail’s tend to offer much saltier options than supermarkets, with retailers such as Morrisons having the lowest proportions of sandwiches that are high in salt and saturated fat.
Still, there’s no need to cut out salt altogether, or avoid the brands that sell some of the higher-salt products. Most chains and supermarkets offer a mix of options, so the key is being mindful when choosing.
As Dell advises: “Check the label and look for a sandwich with less salt and saturated fat, and ideally with lean protein and more fibre.”
What can I eat instead of the Gail’s Smoked Chicken Caesar Club?
With 6.88g of salt, Gails Smoked Chicken Ceaser contains more salt than most people consume in an entire day. It’s not entirely surprising, considering it includes bread, bacon, chicken, bacon, chicken caesar dressing — all ingredients that tend to be high in salt — but it’s still an unexpectedly high amount for a single meal.
A better alternative that’s still packed with plenty of protein is Pret A Manger’s Chicken Salad Sandwich. At 529 kcals, it contains less than half the calories of the Gail’s Smoked Chicken Caesar Club, as well as roughly half the fat (29.3g). Crucially, its salt content that is lower, at 2.22g.
If you really want to opt for a lower salt lunch, you may need to compromise further on richer flavours and creamy dressings, but this Pret option is still a more balanced choice.
Gails Smoked Chicken Caesar Club:
Calories: 1146 kcal
Fats: 73g
Salt: 6.88mg
Pret Chicken Salad Sandwich:
Calories: 529kcal
Fats: 29.3g
Salt: 2.22g
The best healthier high street lunches
If you’re looking for a different alternative altogether, the below options offer nutrition, flavour and much lower salt and fat content.
- M&S Roast Chicken & Avocado Sandwich on malted brown bread — A good choice for those avoiding high salt content, as is only contains 0.9g per 100g, alongside 11.7g of protein.
- M&S Caesar Kale and Cos Salad — A new item from M&S that’s a lighter take on a classic caesar if you’re craving those flavours but worried about salt and fat. Per 100g, it has 7.3g protein, 2.8g saturated fat and only 0.43g of salt, which is surprisingly low for something with a creamy dressing.
- Waitrose Hearty Chicken Multigrain Soup — A warming option for chillier days, this has 1.58g of salt per serving but it’s low in saturated fat and provides a robust mix of protein and fibre from grains and chicken.
- Morrisons Bistro Salad with French Dressing — With only 0.22g of salt per 100g, which works out at around 0.363g for the whole salad pot, this is a great option. As it’s very light, you may want to add protein — just be careful when choosing the source.
- ASDA Tuna Mayo Sandwich — This sandwich contains around 1g of salt per pack, and is a convenient, protein-rich option.
Feature image: Canva
