Calories in Reuben Sandwich
A classic American grilled sandwich composed of corned beef, Swiss cheese, sauerkraut, and Russian dressing on rye bread. It is a calorie-dense meal that provides significant protein but is also very high in sodium and saturated fats.
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Common Variations
| Variation | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Turkey Reuben (Rachel) | 1 sandwich (341g) | 640 | 42g | 48g | 31g |
| Half Reuben Sandwich | 0.5 sandwich (170g) | 402 | 19g | 23g | 26g |
| Reuben with Mustard (No Dressing) | 1 sandwich (320g) | 620 | 38g | 40g | 34g |
Health Benefits
High protein content supports muscle maintenance and repair.
Sauerkraut provides a source of dietary fiber and beneficial gut bacteria.
Rye bread typically offers more micronutrients and fiber compared to standard white bread.
Nutrition Tips
- The sandwich has a very high sodium content; ensure you drink plenty of water to help your body process the salt.
- Swap the Russian dressing for spicy mustard to significantly reduce the total calorie and fat intake.
- Request lean cuts of corned beef or turkey to lower the amount of saturated fat in the meal.
- Sauerkraut is a fermented food that provides probiotics, though some benefits are lost when grilled at high heat.
- Consider sharing the sandwich or saving half for later, as standard restaurant portions are often double a normal serving size.
GAYA Tracking Tip
For accurate results, photograph the sandwich from the side to show the thickness of the meat and cheese layers — GAYA can better identify the proportions of each component.
Frequently Asked Questions
Why is a Reuben sandwich so high in calories?+
The high calorie count comes primarily from the Russian dressing (mayonnaise-based), the Swiss cheese, and the generous portions of fatty corned beef.
Is a Reuben sandwich healthy?+
It is best enjoyed as an occasional treat due to its high sodium and saturated fat levels, which can impact heart health if consumed frequently.
How can I make a Reuben sandwich lower in calories?+
You can reduce calories by using low-fat cheese, substituting turkey for corned beef, and using a light dressing or mustard instead of traditional Russian dressing.
Track Reuben Sandwich calories with just a photo
Snap a photo of your food — GAYA calculates calories, protein, carbs, and fat in seconds.
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