1 serving (200 grams) contains 500 calories, 30.0 grams of protein, 25.0 grams of fat, and 40.0 grams of carbohydrates.
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Nutrition Information
Calories |
588.2 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 29.4 g | 37% | |
| Saturated Fat | 11.8 g | 59% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 70.6 mg | 23% | |
| Sodium | 1411.8 mg | 61% | |
| Total Carbohydrates | 47.1 g | 17% | |
| Dietary Fiber | 3.5 g | 12% | |
| Sugars | 5.9 g | ||
| protein | 35.3 g | 70% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 235.3 mg | 18% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 352.9 mg | 7% | |
* 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 Ruben
The Reuben sandwich is a popular dish originating from Jewish-American cuisine, typically made with rye bread, corned beef or pastrami, Swiss cheese, sauerkraut, and Russian or Thousand Island dressing. The sandwich is toasted or grilled, combining both protein and flavorful vegetables, making it a hearty snack or meal option. Nutritionally, an average Reuben contains approximately 250 calories, with 15 grams of protein, and moderate levels of fat (12.5g) and carbohydrates (20g). While it offers small amounts of calcium (100mg) and iron (1mg), its fiber content (1.5g) is relatively low. This dish is renowned for its bold flavors but should be consumed in moderation due to its fat and sodium content.
Health Benefits
- High protein content (15g) supports muscle repair and overall body maintenance.
- Contains calcium (100mg), which contributes to stronger bones and teeth.
- Iron (1mg) supports oxygen transport and energy production in the body.
Dietary Considerations
Selection and Storage
Store all components separately in airtight containers in the refrigerator, with bread at room temperature for freshness, until ready to assemble.
Common Questions About Ruben Nutrition
Is a Reuben sandwich high in protein?
Yes, a standard Reuben sandwich contains approximately 15 grams of protein, primarily from the corned beef and Swiss cheese. This makes it a decent source of protein for individuals aiming to meet their daily intake.
Can I eat a Reuben on a keto diet?
A traditional Reuben sandwich is not keto-friendly due to its 20 grams of carbohydrates from the rye bread and sauerkraut. However, it can be modified for keto by using low-carb bread or serving it as a lettuce wrap instead.
What are the health benefits and concerns of eating a Reuben sandwich?
The Reuben provides a good source of protein (15 grams) and healthy fats (12.5 grams). However, it is high in sodium, with about 600 mg per serving, which may be concerning for individuals monitoring their salt intake. Additionally, its sugar and carb content might pose challenges for certain diets.
What is the recommended portion size for a Reuben sandwich?
One standard Reuben sandwich, providing around 250 calories, is considered a proper serving size for a meal. Pairing it with a side salad or vegetable soup can add fiber and vitamins to balance the meal.
How does a Reuben sandwich compare to a turkey sandwich nutritionally?
A Reuben generally has higher fat and sodium content due to the corned beef, Swiss cheese, and dressing. Turkey sandwiches, on the other hand, are typically leaner, lower in calories, and higher in fiber if whole-grain bread is used. For a lighter option, go with turkey and limit high-fat condiments.
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.
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.
