The Best & Worst Menu Items at Togo's

We help you navigate the menu so you know which sandwiches, wraps, and salads to order and which to stay far away from.
Togos sandwiches

Since 1971, the southern California-based Togo's Sandwiches has been serving up hot, toasty (or cold, if you prefer) sandwiches, plus salads and wraps for its hungry customers. With an array of menu items, including pretzel sandwiches and hot chicken, it is easy to find something delicious to enjoy here and even customize your selections. Luckily, this sandwich joint makes it pretty easy to find healthier options among the processed meats, deli cheeses, and extra dressings. You just have to know what to look for.

We spoke with Mascha Davis MPH, RDN, private practice registered dietitian nutritionist, founder of Nomadista Nutrition and author of the newly released book Eat Your Vitamins to guide us through the menu to find the healthiest items and those sandwiches (and even salads) that are best reserved as special indulgences.

Here is a breakdown of the best and worst Togo's menu items.

Classics

Best: Albacore Tuna

togos albacore tuna
Togo's/Facebook
670 calories, 27 g fat (4.5 g saturated fat, 0 g trans fat), 1,770 mg sodium, 72 g carbs (3 g fiber, 12 g sugar), 34 g protein

Seafood is often a great option, and Davis says it can help you meet the recommended two servings of seafood per week. The regular-sized sub does have more sodium than is recommended, but Davis found it to have a great amount of protein.

Worst: Salami & Provolone

togos salami and provolone
Togo's/Twitter
1020 calories, 61 g fat (23 g saturated fat, 0 g trans fat), 3,300 mg sodium, 68 g carbs (3 g fiber, 7 g sugar), 44 g protein

Anytime you put together a lot of cheese and processed meat on thick bread, you can be sure it isn't good for your health. The sodium is well above recommended levels, and Davis says, "Excess sodium is linked to hypertension and increased risk of developing heart disease."

Hot Pretzels & Hot Chicken

Best: Mini Chicken & Cheddar

togos mini chicken and cheddar
Courtesy of Togo's
510 calories, 29 g fat (10 g saturated fat, 0 g trans fat), 1,190 mg sodium, 36 g carbs (2 g fiber, 4 g sugar), 27 g protein

The mini chicken and cheddar sandwich offers a decent portion size that is lower in saturated fat and sodium than many of the other menu items. Davis also likes that this grilled chicken is a good source of lean protein.

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Worst: Large Buffalo Chicken

togos large buffalo chicken
Togo's/Facebook
1,050 calories, 41 g fat (14 g saturated fat, 0 g trans fat), 4,280 mg sodium, 109 g carbs (6 g fiber, 12 g sugar), 63 g protein

The large sandwiches at Togo's are served in pretty massive portions, much more suited to eating half and saving the other half for later or splitting it with a friend. The excess in sodium and saturated fat in just this one meal "is guaranteed to leave you feeling heavy," Davis says.

Turkey

Best: Turkey & Cranberry

togos turkey
Grace L./Yelp
650 calories, 18 g fat (2.5 g saturated fat, 0 g trans fat), 1,680 mg sodium, 86 g carbs (4 g fiber, 24 g sugar), 34 g protein

Like grilled chicken, turkey is another great source of lean protein. This turkey and cranberry sandwich offers the delicious flavors of Thanksgiving year-round, and as Davis says, "This sandwich is high in fiber, which is associated with better health outcomes."

In fact, fiber will keep your bowel movements regular, lower LDL cholesterol levels, and help control your blood sugar levels.

Worst: Turkey, Salami & Cheddar

togos turkey salami and cheddar
Courtesy of Togo's
980 calories, 56 g fat (21 g saturated fat, 0 g trans fat), 2,680 mg sodium, 68 g carbs (3 g fiber, 6 g sugar), 51 g protein

Although the turkey offers a good source of lean protein, this sandwich is packed with sodium and saturated fat. Davis warns that the amount of cholesterol in this meal is also half of what is recommended per day; it is almost the same amount of cholesterol you'd find in 14 deep-fried mozzarella sticks. No thanks!

Pastrami & Roast Beef

Best: Mini Roast Beef

togos mini roast beef
Togo's/Facebook
360 calories, 11 g fat (2 g saturated fat, 0 g trans fat), 1,060 mg sodium, 34 g carbs (2 g fiber, 3 g sugar), 29 g protein

"If you want to go for a roast beef sandwich, aim for the mini size," Davis says. It is lower in calories, fat, and sodium, and "it is still a great source of protein and will leave you feeling satisfied."

Worst: Large Triple Dip

togos large triple dip
Jenn G./Yelp
1,810 calories, 87 g fat (36 g saturated fat, 0 g trans fat), 4,770 mg sodium, 97 g carbs (3 g fiber, 9 g sugar), 149 g protein

A sandwich stacked high with processed meats is clearly not optimal for health, and this is even truer when the portion is super-sized.

"This sandwich exceeds the recommendations for cholesterol and sodium by far," Davis says. "It also has 1,810 calories in one serving—enough food for a whole day for some people. With 149 grams of protein, it is also way more than most people need."

In fact, most people need about 50-60 grams of protein daily, and this sandwich blows that out of the water. Too much protein can increase the risk of cancer and cardiovascular disease as well as lead to high cholesterol and kidney disease or kidney stones.

Veggie Sandwiches

Best: Mini Cali Veggie

togos mini cali veggie
Togo's/Facebook
460 calories, 26 g fat (10 g saturated fat, 0 g trans fat), 920 mg sodium, 37 g carbs (5 g fiber, 4 g sugar), 18 g protein

A veggie sandwich can be a healthier option thanks to all of the vitamins and minerals that fresh produce provides. Davis likes the mini-sized Cali veggie sandwich best because it is "a good option loaded with fiber and plant-based protein." Its low levels of sodium, cholesterol, and saturated fat also lead Davis to rank it as a heart-healthy meal.

Worst: Large Cheese

cheese sub
Shutterstock
1,160 calories, 58 g fat (28 g saturated fat, 0 g trans fat), 2,510 mg sodium, 99 g carbs (5 g fiber, 10 g sugar), 51 g protein

This "veggie" sandwich is heavy on the cheese and seriously skimping on what makes the veggie options so appealing: the veggies. If you are looking for a healthy option, this isn't it.

"From all the veggie sandwiches, it has the lowest fiber content and is high in sodium," Davis says. "Opt for a veggie sandwich that is loaded with vegetables to get the full benefit of a meatless meal."

Wraps

Best: Farmers Market Wrap

togos farmers market wrap
Ginny K./Yelp
510 calories, 24 g fat (7 g saturated fat, 0 g trans fat), 1,210 mg sodium, 63 g carbs (5 g fiber, 4 g sugar), 13 g protein

In addition to its popular sandwiches, Togo's offers plenty of wraps that are equally as tasty. The farmer's market wrap is a solid choice if you want a nutritional meal thanks to its plentiful fresh veggies.

"This wrap is a great source of fiber and plant-based protein," Davis says. "With little saturated fat and sugar, it is a decent way to get some nutrients in and feel energized." Davis recommends skipping the dressing to reduce the amount of saturated fat in this meal, though.

Worst: Bacon Ranch Chicken Wrap

togos bacon ranch chicken wrap
Tiffany T./Yelp
680 calories, 33 g fat (14 g saturated fat, 0 g trans fat), 1,800 mg sodium, 55 g carbs (3 g fiber, 3 g sugar), 44 g protein

Although wraps tend to be lauded as healthy meal options, the bacon ranch chicken wrap has a lot of saturated fat and sodium, and Davis points out that the fiber is seriously lacking.

Salads

Best: Chicken Caesar

togos chicken caesar
Jocelyn M./Yelp
450 calories, 26 g fat (7 g saturated fat, 0 g trans fat), 1,590 mg sodium, 22 g carbs (3 g fiber, 4 g sugar), 33 g protein

With a full-sized Caesar salad, you can enjoy a healthy meal that is loaded with lean protein and quite filling.

"Get the dressing on the side and use less of it to make this salad even healthier," Davis says.

Worst: Asian Chicken

togos asian chicken salad
Belle B./Yelp
670 calories, 43 g fat (4.5 g saturated fat, 0 g trans fat), 1,360 mg sodium, 44 g carbs (4 g fiber, 22 g sugar), 29 g protein

Toppings are the fastest way to take a salad from healthy to not, and the Asian chicken salad is piled high with wonton strips, seasoned chicken, and a sugar-laden dressing. This salad actually has the same amount of sugar you'll find in two Krispy Kreme donuts!

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Paige Bennett
Paige Bennett is a Los Angeles-based editor and freelance food, health, sustainability, and travel writer. Read more
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