How Many Calories Are in a Roast Beef Sandwich?

Roast beef sandwiches are a beloved classic lunch and dinner option for good reason. The tender and juicy roast beef piled high on bread makes for an incredibly satisfying meal But with all that protein-packed meat and often cheese and other high-calorie toppings, are roast beef sandwiches actually a healthy option? Or do they pack in too many calories to be part of a balanced diet?

In this comprehensive guide I’ll take a close look at the calorie count in different types of roast beef sandwiches. You’ll learn exactly how many calories are in popular roast beef sandwiches from various restaurants and delis. I’ll also provide tips for enjoying roast beef sandwiches more healthfully by tweaking ingredients and portion sizes.

The Basics: What’s in a Roast Beef Sandwich?

First let’s look at what makes up a typical roast beef sandwich. The base is usually a type of bread or roll like a kaiser roll hoagie roll, focaccia, or rye bread. Slices or shaved portions of tender, juicy roast beef are layered onto the bread. Sometimes a sauce or gravy is added for extra moisture and flavor. Cheese, bacon, lettuce, tomato, onion, and other veggies are also common garnishes.

The exact amount of meat, the thickness and type of bread, and any additional toppings all impact the total calories and nutrition in the sandwich. In general, a regular full-sized roast beef sandwich contains 300-600 calories or more depending on the specifics.

Calories in a Plain Roast Beef Sandwich

Let’s start with the calories in a basic roast beef sandwich before adding in all the extras.

According to the USDA, a plain roast beef sandwich made with 3 ounces of roast beef on white bread has about 341 calories. Here is the full nutrition breakdown:

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

Where are all those calories coming from in a seemingly simple sandwich? 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 packs around 50 calories and 2.5 grams of fat. Stack 3 ounces on bread and it tallies up quickly.

Cheese and Bacon Increase Calories

What happens to the calorie count when you add tasty extras like cheese and bacon? The numbers increase significantly. Here are some examples of full sandwich nutrition with these additions:

• 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

The melted cheese and crispy bacon add a lot of additional fat and nearly 200 extra calories. If watching your calorie intake, skipping the fatty extras and sticking to roast beef with veggie toppings is a smarter choice.

Tips for a Lower Calorie Roast Beef Sandwich

You don’t have to avoid roast beef sandwiches completely if you’re counting calories. With some simple tweaks, you can still enjoy them as part of a healthy diet. Here are some tips:

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

• Opt for lighter whole wheat bread instead of heavy kaiser rolls.

• Load up the sandwich with veggie toppings like lettuce, tomato, onion, and banana peppers for extra flavor, crunch and low calorie bulk.

• Use mustard, horseradish or hot sauce for tang instead of mayo-based spreads or sauces.

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

• Share a full sandwich or take half home for later. Portion control is key.

Calorie Counts at Popular Chains

To give you a sense of real-world 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, regular sized roast beef sandwiches from big chains like Arby’s, Quiznos and Subway tend to contain around 300-350 calories. But giant subs, speciality options and added cheese and sauces quickly drive up the numbers. When dining out, check the nutrition info and choose lighter offerings.

Deli Roast Beef Sandwiches

Pre-made roast beef sandwiches from supermarket delis also vary in calories based on size and ingredients. Here are some typical nutrition stats:

• Roast beef sandwich on white bread: 341 calories
• Roast beef and cheese on a roll: 473 calories
• Roast beef and cheddar on focaccia: 567 calories

Again, portions of cheese and richer bread significantly increase calories. Opt for veggie-loaded sandwiches on lighter breads when possible.

How Many Calories in a 4 Ounce Roast Beef Sandwich?

What if you want a really hearty roast beef sandwich stacked with 4 ounces of meat? Here is the calorie count:

• 4 ounce roast beef sandwich: 495 calories

That’s a full meal’s worth of calories just in the sandwich alone. Save this option for when you have a big appetite and keep sides light.

Calories in a Roast Beef Sandwich Per 100 Grams

Looking at calories per 100 gram serving is another helpful way to compare, especially if you tend to eat partial sandwiches.

• 100 grams (3.5oz) of roast beef sandwich: 251 calories

So if you eat about half a typical sandwich, you’re getting approximately 150-200 calories.

How to Enjoy Roast Beef Sandwiches on a Diet

To sum up, roast beef sandwiches can range widely in calories based on serving size, ingredients, and where you purchase them. But by following portion control and making smart swaps like skipping cheese and mayo, you can work them into a healthy diet. Moderation and mindfulness when enjoying roast beef sandwiches is key.