1 serving (215 grams) contains 606 calories, 21.5 grams of protein, 41.7 grams of fat, and 35.3 grams of carbohydrates.
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Nutrition Information
Calories |
282 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.4 g | 24% | |
| Saturated Fat | 5.8 g | 29% | |
| Polyunsaturated Fat | 4.7 g | ||
| Cholesterol | 43 mg | 14% | |
| Sodium | 698 mg | 30% | |
| Total Carbohydrates | 16.4 g | 5% | |
| Dietary Fiber | 2.2 g | 7% | |
| Sugars | 3.5 g | ||
| protein | 10 g | 20% | |
| Vitamin D | 4 mcg | 20% | |
| Calcium | 117 mg | 9% | |
| Iron | 1.7 mg | 9% | |
| Potassium | 134 mg | 2% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Reuben sandwich
The Reuben sandwich is a classic American delicacy with origins traced back to the early 20th century, often credited to Reuben Kulakofsky, a grocer in Omaha, Nebraska. It is traditionally made with rye bread, corned beef, Swiss cheese, sauerkraut, and Russian dressing, grilled to perfection. This hearty sandwich is part of New York deli cuisine and contains a balanced mix of carbohydrates, proteins, and fats due to the diverse ingredients. A typical Reuben sandwich can provide approximately 25-30 grams of protein, essential for muscle growth and repair, along with significant calories and fat content, primarily from the corned beef and Swiss cheese. Moreover, sauerkraut adds a dose of fiber and probiotics, enhancing gut health.
Health Benefits
- High protein content from corned beef aids in muscle repair and maintenance (approximately 25-30 grams of protein per sandwich).
- Swiss cheese contributes calcium, essential for strong bones and teeth (provides around 20% of daily calcium needs per serving).
- Sauerkraut is rich in probiotics, which promote beneficial gut bacteria and overall digestive health.
- Rye bread contains dietary fiber that supports heart health and helps with digestive regularity.
- Vitamin B12 from corned beef supports red blood cell production and neurological function.
Dietary Considerations
Selection and Storage
Store individual ingredients separately: refrigerate corned beef and sauerkraut in airtight containers, and keep rye bread in a dry, cool area. Assemble fresh before serving. Reheated sandwiches can become soggy.
Common Questions About Reuben sandwich Nutrition
What is the nutritional content of a Reuben sandwich?
A standard Reuben sandwich contains approximately 450-650 calories, depending on portion size and ingredients. It typically has around 20-25g of protein, 35-45g of carbohydrates, and 20-30g of fat. Additionally, it provides some vitamins and minerals like vitamin B12, due to the corned beef, and small amounts of iron and calcium from the cheese and bread.
Is a Reuben sandwich compatible with a keto or low-carb diet?
A traditional Reuben sandwich is not keto or low-carb-friendly due to its rye bread, which can contain about 15-20g of net carbs per slice. However, you can make a keto version by using low-carb bread or wrapping the filling in lettuce instead of bread.
Are there health concerns with eating Reuben sandwiches?
While a Reuben sandwich is rich in protein and flavor, it can be high in saturated fat, sodium, and calories, especially due to the corned beef, rye bread, and Russian dressing. Consuming it in moderation is important, especially for individuals watching their heart health or sodium intake.
What is the recommended portion size for a Reuben sandwich?
A typical serving size for a Reuben sandwich is one full sandwich, which can weigh about 250-300 grams. To keep portions balanced, pair it with a side of fresh vegetables or a salad to add fiber and reduce the caloric density of the meal.
How does a Reuben sandwich compare to a pastrami sandwich?
A Reuben sandwich uses corned beef, sauerkraut, Swiss cheese, and Russian dressing on rye bread, while a pastrami sandwich typically features pastrami, mustard, and pickles on rye bread. The Reuben tends to be richer and creamier due to the cheese and dressing, while the pastrami sandwich is often simpler and lower in calories.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- USDA FoodData - Reuben sandwich DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
- Sauerkraut: Probiotic and Nutritional EffectsNIH National Center for Biotechnology Information (NCBI)Discusses health benefits and probiotic effects of sauerkraut, a key Reuben ingredient.
- Cheese and Health: Dietary Guidelines and RecommendationsDietary Guidelines for Americans 2020-2025Discusses cheese consumption and its nutritional impacts, relevant to Swiss cheese in Reuben sandwiches.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
