Great sandwiches aren't made, they're built. And what you spread on your bread can enhance other flavors—but it can also rack up calories and fat. Use this list of condiments, ranked from best to worst based on nutrition, to give your sandwiches extra oomph without a lot of extra calories, fat, or sodium.
This Middle Eastern dip made from chickpeas packs a load of fiber and a mayolike richness without the calories. Try combining it with roast beef and roasted red peppers.
It's low in calories and packed with flavor. Slather it on toasted wheat, and add ham, sliced apple, and Brie cheese.
Want to spread your sandwich with fat? Make sure it's the healthy kind by swapping in avocado for the mayo. Guacamole is great with turkey and Swiss.
Sure, it contains few calories and no fat, but 1 tablespoon contains about as much sodium as 68 Fritos corn chips.
The olive-oil and pine-nut base offers plenty of monounsaturated fat, and the basil is loaded with antioxidants. Spread it on your grilled-chicken sandwich.
A smear contains half the calories of traditional mayo and no saturated fat, but it's a nutritional zero.
Many are made with soybean oil and too much salt. If you want oil and vinegar, stick to extra-virgin olive oil and a splash of balsamic or red-wine vinegar.
Not as bad as mayo, but high in calories—1 tablespoon has 73.
Two tablespoons carry the heft of 180 calories. That's nearly the equivalent of stuffing a Krispy Kreme doughnut between the slices. Switch over to canola mayo, or better yet, try garlicky aioli instead.