The Reuben sandwich is a deli classic, traditionally featuring corned beef, Swiss cheese, sauerkraut, and Russian or Thousand Island dressing, grilled between two slices of rye bread. This combination of rich, savory, and tangy flavors has made it a popular menu item. The sandwich’s distinctive components suggest a potentially heavy nutritional profile. This analysis explores the common health metrics of a standard Reuben to determine its contribution to a typical daily diet.
Nutritional Profile of a Standard Reuben
A typical, deli-sized Reuben sandwich ranges between 500 and 800 calories, depending on the amount of meat and dressing used. This single meal can account for more than one-third of the average adult’s recommended daily caloric intake. The high energy density is driven by the significant fat content, which ranges from 29 to 38 grams per sandwich.
Saturated fat content is a substantial concern, typically sitting between 12 and 16 grams in one serving. This amount represents over half of the recommended daily limit for an individual consuming a 2,000-calorie diet. The saturated fats come from the marbled beef, the dairy-based cheese, and the dressing.
Sodium is another major health consideration, with a standard Reuben containing between 1,479 and 1,560 milligrams. Since the recommended daily intake for sodium is capped at 2,300 milligrams, a single sandwich can fulfill more than 64% of this limit. For people with blood pressure concerns, who are often advised to consume no more than 1,500 milligrams daily, a Reuben can exceed the full day’s allowance.
High-Impact Ingredients and Their Health Contribution
The Reuben’s nutritional metrics result largely from three high-impact ingredients, starting with corned beef. This meat is made from beef brisket, a cut naturally high in fat, and the curing process significantly increases its sodium level. A typical three-ounce serving contains 827 to 1,300 milligrams of sodium and 5 to 6 grams of saturated fat. Corned beef is also classified as a processed red meat, often containing sodium nitrite or nitrate as a preservative.
The addition of Swiss cheese contributes to both caloric density and saturated fat. A single one-ounce slice adds about 110 calories and around 5 grams of saturated fat. While Swiss cheese offers beneficial nutrients like calcium and protein, its contribution to the overall saturated fat load is notable.
Russian or Thousand Island dressing further increases the fat and sugar content. These creamy sauces are typically made with a base of mayonnaise and ketchup, meaning they are rich in fats and often contain added sugars. A two-tablespoon serving can contribute over 120 calories and 12 grams of fat. The only ingredient providing a clear health benefit is sauerkraut, which offers probiotics from fermentation, though it also adds to the high sodium concentration.
Modifying the Reuben for Better Health
Making a Reuben healthier starts with portion control, as the large size of many deli sandwiches contributes to high caloric and fat totals. Simply eating an open-faced sandwich (using one slice of rye bread) or opting for a half-sandwich portion can immediately reduce carbohydrate and overall calorie intake.
The choice of meat offers a significant opportunity to reduce saturated fat and sodium. Requesting a leaner cut, such as turkey pastrami, or asking for a smaller portion of corned beef can make a difference. If using corned beef, rinsing the slices under water before preparation can remove some surface salt, slightly lowering the sodium content.
Adjusting the dressing is another major step toward a healthier sandwich. Instead of the traditional high-fat dressing, a lighter option can be chosen, such as a thin layer of mustard, which is low in fat and calories. If the creamy dressing is preferred, asking for it on the side allows for better portion control. Requesting a version made with low-fat mayonnaise is also an effective alternative. Finally, reducing the amount of Swiss cheese used, or omitting it entirely, directly cuts back on saturated fat and calories.