The Nutrients in a Grilled Chicken Sandwich

A grilled chicken sandwich is a good source of protein, carbohydrate, vitamins and minerals. It is also healthier than a fried chicken sandwich because grilling uses less oil than deep-frying, meaning fewer calories and fat in the final product. Create an even healthier grilled chicken sandwich by utilizing nutrient-dense ingredients whenever possible and monitoring the use of unhealthy toppings and condiments.

Chicken

Chicken is a good source of protein, B vitamins and minerals such as iron, phosphorus and selenium. Protein is important for repairing and maintaining tissue, building a strong immune system and developing lean muscle mass. B vitamins are essential for metabolism, normal nerve function and healthy red blood cells. Iron helps carry oxygen throughout the body; phosphorus works with calcium to build strong bones and teeth; and selenium strengthens the immune system and helps with thyroid function.
Federal dietary guidelines recommend eating lean proteins that are lower in fat and calories, because excess fat and calorie intake can lead to weight gain, obesity and obesity-related conditions like diabetes, cancer and heart disease. A chicken breast is the leanest cut on a chicken because it is naturally lower in calories and fat than chicken legs and thighs. Removing the skin also dramatically decreases the calories and fat. A 3-ounce cooked skinless chicken breast has 138 calories, 26 grams of protein and 3 grams of fat. A 3-ounce chicken thigh with the skin has 196 calories, 22 grams of protein and 11 grams of fat.

Bread

Bread contains carbohydrates and is a good source of folate, thiamin, riboflavin and niacin. Serving grilled chicken on whole-wheat bread is healthier than white bread because it is a type of whole-grain. The United States Department of Agriculture says whole-grains contain more fiber, B vitamins, potassium, selenium and magnesium than regular, refined grains. Fiber in particular supports weight maintenance and can lower cholesterol and the risk of heart disease. A regular, white hamburger bun has 120 calories, 21 grams of carbohydrate, 1 gram of fiber, 40 milligrams of potassium, 9 milligrams of magnesium and 8 micrograms of selenium. A whole-wheat hamburger bun has 114 calories, 22 grams of carbohydrate, 3 grams of fiber and three times as much potassium, magnesium and selenium.

Toppings

Toppings can increase or decrease the nutritional content of a grilled chicken sandwich. Fresh lettuce, tomato, onion and other vegetables will add fiber, vitamins and minerals. Diets high in fruits and vegetables have been shown to lower blood pressure and decrease the risk of heart disease and certain cancers. Use cheese in moderation because while it is a good source of protein and calcium it can be high in calories and fat. Avoid toppings like deep-fried onions and bacon because they are high in calories and fat.

Condiments

Condiments can be high in calories, fat, sodium and added sugar. Use them sparingly and order them on the side to control how much is consumed. Eating too much sodium can raise blood pressure in certain individuals, and added sugar contributes to dental caries and excess calorie intake. Using low-fat mayonnaise or creamy spreads will reduce fat and calories. A tablespoon of regular mayonnaise has 99 calories and 11 grams of fat, while low-fat mayonnaise has 36 calories and 3 grams of fat. Low-sodium ketchup and barbeque sauces have substantially less sodium than the regular versions. For example, there are 167 milligrams of sodium in a tablespoon of regular ketchup and only 3 milligrams in low-sodium ketchup.