If you love Greggs but are trying to eat healthy, you’ve probably asked yourself:
“Are Greggs sandwiches actually healthy?”
In 2025, with more people watching their calories, tracking macros, or simply trying to eat smarter, it’s a valid question. Greggs is known for its convenience and taste — but how do its sandwiches stack up when it comes to nutrition?
In this guide, we’ll break down the Greggs sandwich menu item by item, show you the calories, protein, fat, and carbs, and recommend the healthiest Greggs sandwiches you can get — whether you’re counting calories, cutting sugar, or boosting protein.
What Counts as a “Healthy” Sandwich at Greggs?
Before diving into the data, let’s define what “healthy” means in this context. For most people, a healthy sandwich will meet some or all of the following:
- Under 450–500 calories
- Low in saturated fat (ideally under 6g)
- Moderate sodium
- At least 10–15g of protein
- Made with quality ingredients (lean meats, whole grains, fresh veggies)
Greggs doesn’t serve wholegrain bread, and some options are high in salt or saturated fat — but there are definitely better and worse picks on the menu.
How Many Calories Are in Greggs Sandwiches (2025)?
Let’s start with a calories overview of the current Greggs sandwich menu, updated for 2025:
| Sandwich | Calories | Protein | Fat (Saturated) | Carbs |
|---|---|---|---|---|
| Chargrill Chicken Oval Bite | 372 kcal | 24g | 5.2g (1.3g sat) | 35g |
| Tuna Crunch Baguette | 476 kcal | 20g | 18g (2.4g sat) | 39g |
| Mexican Chicken Baguette | 487 kcal | 26g | 13g (2.7g sat) | 38g |
| Ham & Cheese Baguette | 498 kcal | 27g | 17g (7g sat) | 36g |
| Roast Chicken Salad Sandwich | 342 kcal | 19g | 7g (1.5g sat) | 30g |
| Vegan Chicken-Free Sandwich | 384 kcal | 14g | 9g (1.2g sat) | 34g |
| Southern Fried Chicken Baguette | 531 kcal | 25g | 21g (5.4g sat) | 40g |
| Egg Mayonnaise Sandwich | 409 kcal | 13g | 20g (3.2g sat) | 32g |
Note: These are standard portion sizes based on the 2025 menu. Sides, sauces, or drinks will add to the totals.
Healthiest Greggs Sandwiches Ranked (2025)
Now let’s rank the sandwiches by overall nutrition, based on calorie control, good protein-to-fat ratio, and clean ingredients.
#1 – Chargrill Chicken Oval Bite
- Calories: 372 kcal
- Protein: 24g
- Saturated Fat: 1.3g
Why it’s healthy:
- Lean chicken breast, minimal sauce, low saturated fat.
- Excellent protein-to-calorie ratio.
- Good for weight loss, energy, and post-workout meals.
#2 – Roast Chicken Salad Sandwich
- Calories: 342 kcal
- Protein: 19g
- Saturated Fat: 1.5g
Why it’s healthy:
- Lowest-calorie meat-based sandwich on the menu.
- Comes with lettuce, tomato, and lighter dressing.
- Great for lunch on a calorie-restricted diet.
#3 – Vegan Chicken-Free Sandwich
- Calories: 384 kcal
- Protein: 14g
- Saturated Fat: 1.2g
Why it’s healthy:
- Low in saturated fat, plant-based protein option.
- Good for vegans trying to keep calories in check.
- Not as high in protein, but still better than many pre-made vegan meals.
#4 – Tuna Crunch Baguette
- Calories: 476 kcal
- Protein: 20g
- Saturated Fat: 2.4g
Why it’s moderately healthy:
- High protein and omega-3 fats from tuna.
- Slightly higher in total fat but not extreme.
- Could be balanced with a side salad or tea.
#5 – Mexican Chicken Baguette
- Calories: 487 kcal
- Protein: 26g
- Saturated Fat: 2.7g
Why it’s okay:
- Protein-rich and mildly spicy.
- On the higher side for calories, but still manageable.
- Avoid pairing with sugary drinks or desserts.
Worst Greggs Sandwiches for Health (To Avoid if Cutting Calories)
Southern Fried Chicken Baguette
- 531 kcal / 21g fat / 5.4g sat fat
- Deep-fried chicken = high in saturated fat.
- Good protein, but not worth the fat and sodium.
Ham & Cheese Baguette
- 498 kcal / 17g fat / 7g sat fat
- The highest saturated fat sandwich on the list.
- Tastes great, but may not be heart-healthy.
Egg Mayonnaise Sandwich
- 409 kcal / 20g fat
- High fat, low protein.
- Better suited as an occasional option, not a daily go-to.
Tips to Make Your Greggs Sandwich Healthier
Even if you’re eating at Greggs regularly, there are simple ways to upgrade your order:
1. Skip the Sides
Avoid crisps, extra pastries, or sugary muffins — they can double your calorie intake without adding much nutrition.
2. Choose Water or Tea
Greggs’ lattes and juices are nice, but tea or bottled water will keep sugar and calories low.
3. Add a Boiled Egg (if available)
Some Greggs locations offer boiled eggs for under £1. Adds protein without added fat or sugar.
4. Go for Oval Bites or Standard Sandwiches Instead of Baguettes
Baguettes = more white carbs. Oval bites and sliced sandwich bread are lighter and easier to digest.
Greggs Sandwiches for Different Goals
Trying to Lose Weight?
- Roast Chicken Salad Sandwich
- Chargrill Chicken Oval Bite
- Vegan Chicken-Free Sandwich
- Pair with water or black tea
Looking for High Protein?
- Sausage & Omelette Baguette (breakfast)
- Chargrill Chicken Oval Bite
- Mexican Chicken Baguette
- Add boiled eggs or coffee with dairy milk
Vegan or Vegetarian?
- Vegan Chicken-Free Sandwich
- Tuna Crunch Baguette (pescatarian)
- Pair with plant-based latte or porridge
Should You Eat Greggs Sandwiches Every Day?
If you’re smart about your choices — yes, you can enjoy Greggs daily and still eat reasonably healthy.
- Stick to under 500 kcal sandwiches
- Avoid sugary drinks and pastries
- Choose items with at least 15g protein
- Mix and match for balance
Greggs’ transparency with nutritional info makes it easy to stay informed. And in 2025, they continue to expand vegan, low-calorie, and protein-rich options.
Conclusion: Are Greggs Sandwiches Healthy?
Yes — if you know what to choose.
Greggs sandwiches vary from healthy, low-fat, high-protein options to heavier, richer items loaded with fat and calories. But the Roast Chicken Salad, Chargrill Chicken Oval Bite, and even the Vegan Chicken-Free Sandwich show that Greggs can fit into a balanced lifestyle.
Whether you’re dieting, bulking, or just trying to eat cleaner without cooking at home — this guide helps you make smarter choices every time you visit.