America Gets More Protein From Sandwiches Than Any Other Food Category, CDC Finds

A new federal report puts sandwiches ahead of poultry as Americans’ biggest protein source. Feel30’s Anneliese Cadena shares five fillings worth putting between your bread.

 

Sandwiches are America’s biggest dietary source of protein, according to a new CDC report that puts the everyday lunch staple ahead of every other food category.

 

Released October 7 by the CDC’s National Center for Health Statistics, the report found that sandwiches contributed 15.6% of the protein consumed by U.S. adults, followed by poultry at 9.4%.

 

Mixed meat dishes contributed 6.4%, followed by meat at 6.0% and mixed grain dishes at 4.8%.

 

The findings cover August 2021 through August 2023. The sandwich category includes burgers, breakfast sandwiches, deli meat sandwiches, peanut butter and jelly sandwiches, and other varieties. Foods are grouped separately, meaning poultry eaten in a sandwich contributes to the sandwich category.

 

Anneliese Cadena, AGNP-C, a board-certified nurse practitioner and clinical consultant for Feel30, says the findings put familiar meals at the center of the protein conversation.

 

“When people think about protein, they often picture a shake, a steak or a carefully planned gym meal. But the sandwich you grab between meetings contributes, too.

 

The useful question is what is inside it. Two sandwiches can look similar and provide very different amounts of protein, fiber and other nutrients.”

 

Five protein fillings to consider, and what each offers

 

Anneliese says there is no single best filling for everyone. The choice depends on dietary preferences, nutritional needs, portion size and preparation.

 

1. Skinless chicken or turkey breast: a lean protein option

 

Skinless chicken and turkey breast provide protein while keeping saturated fat relatively low. Freshly cooked poultry also gives people more control over added salt than many packaged deli options. Federal healthy-eating guidance includes skinless chicken and turkey breast among nutrient-dense protein choices.

 

“Leftover roast chicken or turkey can make a straightforward sandwich filling,” Anneliese explains. “Add lettuce, tomato or shredded carrots for variety. If you buy packaged slices, compare sodium levels because products can differ considerably.”

 

2. Salmon or sardines: protein with omega-3 fats

 

Salmon and sardines provide protein alongside the long-chain omega-3 fats EPA and DHA.

Canned versions offer a convenient way to include fish in lunch without cooking it from scratch.

 

“Canned salmon with lemon and cucumber is an easy sandwich option. Sardines work well with tomato or mashed onto toast. Check the label for added sodium and choose a preparation you enjoy.”

 

3. Eggs: a versatile vegetarian filling

 

Eggs are a recognized protein food and work well sliced, mashed or combined with vegetables. They offer a meat-free option for people who eat eggs.

 

“Egg sandwiches are easy to adapt,” Anneliese says. “Try sliced eggs with spinach and tomato, or an egg salad with chopped celery. Just make sure the sandwich contains enough egg to provide a meaningful source of protein.”

 

4. Tofu or tempeh: plant-based alternatives

 

Tofu and tempeh are soy-based protein foods that can form the main filling in a plant-based sandwich.

 

“Firm tofu can be baked or grilled, then sliced into a sandwich with crunchy vegetables. Tempeh offers a firmer texture. Compare labels, particularly for pre-seasoned products, and use a portion that makes it a substantial part of the meal.”

 

5. Chickpeas or beans: protein plus fiber

 

Chickpeas and beans contribute both plant protein and dietary fiber, offering a different nutritional combination from meat or eggs.

 

“Mashed chickpeas or white beans can become a sandwich filling with lemon, herbs and chopped vegetables,” Anneliese suggests. “A thin spread of hummus and a substantial chickpea filling are different portions, so do not assume they provide the same amount of protein.”

 

Check the whole sandwich, not just the protein claim

 

Anneliese recommends looking at the nutrition information for the portion being eaten, including sodium, saturated fat and fiber.

 

“A ‘high-protein’ label tells you one thing about a product. It does not tell you everything about the meal.

 

For a packaged sandwich, check whether the figures apply to the whole pack or one serving.

 

For a homemade sandwich, start with a meaningful portion of your chosen filling, add vegetables and consider whole-grain bread, or even a lettuce wrap.”

 

The report does not show a protein deficiency

 

The CDC also found that protein’s share of adults’ calories declined from 16.1% in 2013–2014 to 15.5% in 2021–2023. This measures the proportion of calories obtained from protein, rather than grams consumed or whether individuals met their needs.

 

“These findings do not mean everyone needs to buy protein supplements,” Anneliese adds.

 

“Before adding a shake or bar, look at what your usual meals already provide. For men focused on strength and muscle, that conversation should also include training, overall food intake, sleep and recovery.

 

A practical lunch you can prepare, afford and enjoy consistently is a useful place to start.”