The Reuben sandwich is a classic American sandwich made with corned beef, sauerkraut, Swiss cheese, and Thousand Island dressing grilled between slices of rye bread. It’s a favorite sandwich shop and deli menu item across the country. But is it actually good for you?
At first glance, the Reuben appears to be a protein and vegetable-packed sandwich. But with its fatty meats, rich dressing, and lack of fresh veggies, it may not be as healthy as it seems. Let’s take a closer look at the nutritional content of a Reuben sandwich to find out if it can be part of a balanced diet.
Calories in a Reuben Sandwich
One of the biggest factors in determining if a food is healthy is its calorie content. The more calories a food contains, the more likely it is to contribute extra pounds if consumed in excess.
According to the USDA, a typical Reuben sandwich with around 3 ounces of corned beef, 2 slices of rye bread, 1-2 slices of Swiss cheese, and 2-3 tablespoons of Thousand Island dressing contains about 500-800 calories.
That’s a substantial portion of an average adult’s recommended 2000 daily calories in just one sandwich. While the occasional Reuben won’t break the calorie bank, making it a regular lunch choice could easily lead to weight gain over time.
Fat Content of a Reuben Sandwich
In addition to calories, the amount and types of fats in a Reuben sandwich are concerning from a health perspective.
The lion’s share of fat in a Reuben comes from the corned beef. A 3-ounce serving of deli corned beef packs around 13 grams of fat, 5 grams of which are saturated.Beef is one of the fattiest deli meats, second only to salami.
The cheese and Thousand Island dressing also bump up the fat count. Just 1-2 slices of Swiss contain around 5-10 more grams of fat.The dressing alone tacks on another 5-8 grams depending on the amount used.
All together a single Reuben sandwich provides over 25 grams of fat, including 10+ grams of saturated fat. That’s more than an entire day’s worth of sat fat for most people. Too much saturated fat raises LDL cholesterol levels, increasing risk for heart disease.
Protein in a Reuben Sandwich
One beneficial nutrient the Reuben sandwich offers up is protein.
The 3 ounces of corned beef provides around 18 grams of protein. That’s 36% of the recommended daily value.
Protein helps keep you feeling full and satisfied after eating. It also plays vital roles in building muscle mass and supporting immune function.
The cheese adds another 5-7 grams protein too. So in total a Reuben sandwich delivers around 25 grams of protein.
Carbohydrates in a Reuben Sandwich
When it comes to carbs, the Reuben gets the majority from the two slices of rye bread.
Rye is a healthy whole grain that provides important nutrients like fiber, B vitamins, iron, and magnesium.
Two slices of rye bread contain roughly 5-10 grams of fiber. That makes up 20-40% of the 25-30 daily grams recommended.
The small sauerkraut serving (around 1/4 cup) also contributes about 1 gram fiber and 3 grams carbohydrates.
So the Reuben sandwich provides a decent amount of carbohydrates, mainly from nutritious whole grain rye bread. The fiber helps slow digestion, preventing sharp spikes in blood sugar.
Sodium Content of a Reuben Sandwich
One of the biggest concerns health-wise with a Reuben sandwich is the very high sodium content.
Corned beef is notorious for being high in sodium. A 3-ounce serving packs over 800 milligrams sodium. That’s more than 1/3 of the daily 2300 mg limit.
Add in 200-300 mg from the rye bread, 500-800 mg from the Swiss cheese, and at least 300 mg from the Thousand Island dressing, and a full Reuben sandwich contains well over 1500 mg sodium.
Consuming high amounts of sodium on a regular basis can increase blood pressure, putting you at greater risk for heart attack and stroke. So the sky-high salt content is one of the unhealthiest aspects of this sandwich.
Nutrients in a Reuben Sandwich
When looking at the micronutrient profile of a Reuben sandwich, it does manage to deliver some valuable vitamins and minerals.
The corned beef provides:
- Iron – 20% DV
- Vitamin B12 – 50% DV
- Zinc – 22% DV
- Selenium – 13% DV
The Swiss cheese contributes:
- Calcium – 20% DV
- Vitamin A – 6% DV
And the sauerkraut offers:
- Vitamin C – 6% DV
- Vitamin K – 8% DV
- Iron – 6% DV
- Manganese – 7% DV
Together they provide a decent nutrient boost. But keep in mind the calories, fat, and sodium outweigh these benefits.
Healthier Reuben Sandwich Alternatives
If you don’t want to nix the Reuben sandwich from your life completely, there are some simple substitutions to make it a bit healthier:
- Replace corned beef with lean low-sodium turkey or ham
- Use reduced-fat Swiss cheese
- Choose light Thousand Island dressing
- Layer on extra sauerkraut for more fiber and vitamins
- Grill it open-faced on just one slice of rye bread
- Serve it with a side salad instead of fries
Making even just a couple of these swaps can significantly improve the nutritional value of your sandwich.
The Verdict
Overall, while the Reuben sandwich offers some nutritional pros like protein, vitamins, and fiber, the high calorie, fat, and sodium contents outweigh the benefits.
Indulging in a Reuben on occasion won’t undermine an otherwise healthy diet. But relying on it too often as an everyday lunch could lead to weight gain and other negative health impacts.
Your best bet is to order it rarely, split it with someone, or choose a lighter version. That way, you can still enjoy the distinctive flavors without all the excess. Moderation and balance is key to keeping the humble Reuben part of a healthy lifestyle.
| Nutrient | Amount in One Reuben Sandwich |
|---|---|
| Calories | 500-800 |
| Total Fat | 25-30g |
| Saturated Fat | 10-12g |
| Protein | 25g |
| Carbohydrates | 15-20g |
| Fiber | 5-10g |
| Sodium | 1500-1800mg |
| Calcium | 15-20% DV |
| Iron | 20-25% DV |
| Vitamin A | 6% DV |
| Vitamin B12 | 50% DV |
| Vitamin C | 6% DV |
| Vitamin K | 8% DV |
References
- U.S. Department of Agriculture. “Calories in Sandwiches, REUBEN.” FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/food-details/173440/nutrients.
- American Heart Association. “Saturated Fat.” https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/saturated-fats.
- U.S. Food and Drug Administration. “Sodium in Your Diet: Use the Nutrition Facts Label and Reduce Your Intake.” https://www.fda.gov/food/nutrition-education-resources-materials/sodium-your-diet.
- Harvard T.H. Chan School of Public Health. “Fiber.” https://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/.
- Academy of Nutrition and Dietetics. “20 Health Benefits of Whole Grains.” https://www.eatright.org/food/nutrition/healthy-eating/20-health-benefits-of-whole-grains.