How Many Calories Are in a Roast Beef Sandwich? A Closer Look

Roast beef sandwiches are a classic lunch or dinner choice loved by many The tender, juicy meat piled high on a bun makes for a very satisfying meal But are roast beef sandwiches diet-friendly, or do they pack in too many calories? In this article, I’ll take a close look at the calorie count of different types of roast beef sandwiches so you know exactly what you’re getting.

The Basics of Roast Beef Sandwiches

A typical roast beef sandwich starts with a base of bread. Kaiser rolls, hoagie rolls, and rye bread are all common options. Slices of tender roast beef are then piled onto the bread, sometimes topped with a sauce or gravy. Cheese, bacon, lettuce, tomato, onion, and other vegetables are also popular additions.

The amount of meat, thickness of the bread, and any additional toppings and condiments impact the calories in a roast beef sandwich. In general, expect a regular sized sandwich to provide anywhere from 300-600 calories or more.

How Many Calories in a Plain Roast Beef Sandwich?

According to the USDA, a basic roast beef sandwich with 3 ounces of meat on white bread has about 341 calories. That’s a significant chunk of the average 2,000 calorie diet. Here’s the full nutrition breakdown

• Total Fat: 13.5g
• Carbs: 26g
• Protein: 27g

Where are all those calories coming from? Primarily the bread and the roast beef itself. Beef is relatively high in fat and calories compared to chicken or turkey. Each ounce of roast beef provides about 50 calories and 2.5g of fat. Stack several ounces onto bread and it adds up fast.

Adding Cheese and Bacon Drives Up Calories

What if you want cheese on your roast beef sandwich? Or crispy bacon? Those additions significantly increase the calorie count. Here are some examples with nutrition for a full sandwich:

• Roast beef with cheese: 473 calories, 18g fat
• Roast beef with bacon: 445 calories, 23g fat
• Roast beef with bacon and cheese sauce: 575 calories, 28g fat

As you can see, the cheese and bacon provide a lot of additional fat and nearly 200 extra calories. If you’re trying to watch your calorie intake, skip the fatty additions and stick to roast beef with veggie toppings like lettuce, tomato, onion, and banana peppers.

Tips for a Lower Calorie Roast Beef Sandwich

Roast beef sandwiches don’t have to ruin your diet if you make smart choices. Here are some tips for reducing calories:

• Choose leaner cuts of roast beef with less marbling. This saves fat and calories.

• Opt for a lighter bread like whole wheat instead of a big kaiser roll.

• Load up on veggies for flavor, crunch, and low calorie bulk.

• Use mustard or horseradish for tang instead of mayo-based sauces.

• Ask for the sandwich to not be buttered or oiled before toasting.

• Share a full sandwich or take half home for later.

With some simple tweaks, you can definitely still enjoy roast beef sandwiches as part of a healthy diet. Just be mindful of portions and steer clear of cheese, bacon and creamy sauces whenever you can.

Typical Calorie Counts at Popular Chains

To give you a sense of calories in roast beef sandwiches from popular restaurants, here are nutrition stats for some common options:

• Arby’s Classic Roast Beef Sandwich: 320 calories
• Arby’s Giant Roast Beef Sandwich: 710 calories
• Firehouse Subs Hook & Ladder Sub: 880 calories
• Quiznos Oven Roasted Beef Sandwich: 320 calories
• Subway Roast Beef Sandwich: 320 calories

As you can see, sandwiches at sub shops and fast casual chains often have around 300 calories for regular sizes. But giant subs, speciality selections, and added cheese and sauces can drive up the numbers. Check calorie counts and opt for lighter choices when dining out.

The bottom line? Roast beef sandwiches can fit into a balanced diet. Just be mindful of portions and toppings. With some smart options, you can still enjoy these tasty sandwiches even when watching your calories!