How Many Calories Are in Deli Roast Beef Slices? A Detailed Nutritional Breakdown

Roast beef is a popular deli meat, loved for its juicy and flavorful taste. While it does make a tasty sandwich or snack, many wonder about the calorie and nutritional content of deli roast beef. Specifically, how many calories are contained in a typical slice of deli roast beef from the grocery store or local sandwich shop? Let’s take a closer look at the calories and nutrition facts of this classic deli meat.

Typical Calorie Count Per Slice of Deli Roast Beef

The calorie count of deli roast beef can vary slightly depending on the brand, but a typical 1 ounce slice (about 1 slice of deli meat) contains around 25-35 calories Leaner slices may be on the lower end around 25 calories per slice, while more marbled or higher fat roast beef is often closer to 35 calories per slice.

As a point of reference, a 2 ounce serving of deli roast beef contains about 60-70 calories on average. Since a sandwich often has 2-4 slices or ounces of meat, the total calories from roast beef add up quickly. Therefore, it’s important to be mindful of portion sizes.

Here is the calorie breakdown for some common serving sizes of deli roast beef

• 1 slice (1 oz): 25-35 calories
• 2 slices (2 oz): 60-70 calories
• 3 slices (3 oz): 90-100 calories
• 4 slices (4 oz): 120-140 calories

As you can see, those slices can tally up the calories quickly! For someone watching their calorie intake, limiting a roast beef sandwich to just 2-3 thin slices is a good strategy.

Where The Calories Come From

The majority of calories in deli roast beef come from protein, with lesser amounts from fat. There are minimal carbohydrates in roast beef.

Here is the typical macro nutrient breakdown for 2 oz (about 2 slices) of deli roast beef:

• Protein: 11g
• Fat: 2.5g
• Carbs: 0.5g

Protein contains 4 calories per gram, carbs contain 4 calories per gram, and fat contains 9 calories per gram. So out of the 70 calories in 2 oz of roast beef, about 44 come from protein, 23 from fat, and 2 from carbs

Clearly, the high protein content is the biggest benefit of roast beef for your diet. The protein will help you feel full and satisfied, as well as support muscle growth if you are active.

Factors That Impact Calorie Content

Several factors impact the calories and nutrition in deli roast beef:

1. Lean Cut vs. Fattier Cut

• Leaner cuts like eye of round have less marbling and lower fat content. This keeps calories in a slice slightly lower, around 25-30 calories.

• Fattier cuts like ribeye are more tender and flavorful, but pack more calories with about 30-35 per slice.

2. Thickness of Slice

• Thinner slices contain fewer calories than thick cut roast beef. Opt for shaved or thinly sliced when possible.

3. Brand and Ingredients

• Less processed, preservative-free brands tend to be leaner and lower in sodium. Check the nutrition label for calories and sodium content.

• Added oils, marinades or flavorings may increase calorie content in some brands.

• Pastrami-style roast beef often contains more fat and calories than plain oven roasted varieties.

4. Water Content

• Higher moisture content equals fewer calories per ounce or gram. Try to avoid deli roast beef that looks very dry or shredded.

Healthiest Roast Beef Options

To keep your roast beef sandwich as healthy and low-cal as possible, look for these options:

• Top round or bottom round roast beef
• Leaner cuts like eye of round
• Lower sodium product (500mg or less per serving)
• Thinly sliced
• Preservative-free
• Roast beef with simple ingredients (just beef, water, sea salt, etc)

Some healthier brand options include Applegate Organics Oven Roasted Roast Beef, Columbus Italian Style Roast Beef, and Boar’s Head London Broil Seasoned Roast Beef.

Nutritional Benefits of Roast Beef

Despite the calorie and fat content, don’t rule out roast beef completely. In moderation, it provides some nutritional benefits:

• High in protein: About 11g per 2 oz serving, supporting muscle growth and satisfaction.

• B Vitamins: Deli roast beef provides B6 and B12, which benefits energy, mood, and brain function.

• Iron: 2 oz of roast beef contains about 1mg iron, supporting oxygen circulation and immunity.

• Zinc: Necessary for immune function, DNA, and growth. Roast beef supplies about 1.5mg zinc per serving.

Just stick to leaner cuts, reasonable portions, and low sodium options to maximize the nutrition of roast beef without going overboard on calories.

Health Risks of Processed Deli Meats

While an occasional roast beef sandwich likely won’t cause harm, there are some health warnings around frequent consumption of deli and processed meats:

• The preservatives used may increase risk for chronic diseases. Nitrates and nitrites have been linked to cancer and heart disease.

• The high sodium content may increase blood pressure and stroke risk for those with hypertension.

• There is an association between processed red meat and increased colorectal cancer risk.

• Deli meats are considered an “unhealthy” protein source by heart associations due to the high sodium and saturated fat content.

For optimal health, the American Heart Association recommends limiting processed meat intake to no more than 2 servings per week. Poultry, fish, beans, eggs and nuts are healthier protein sources.

Healthy Alternatives to Roast Beef

If you are looking to cut back on roast beef due to the calories, fat or preservatives, some healthier sandwich fillings include:

• Turkey breast
• Chicken breast
• Tuna salad made with Greek yogurt
• Hummus
• Avocado
• Peanut or almond butter
• Baked tofu slices
• Grilled veggies like zucchini, eggplant or peppers

These options will give you more nutritional bang for your calorie buck! You can also turn your roast beef sandwich into a salad by using lettuce leaves or greens instead of bread.

The Bottom Line

A 1 ounce slice of deli roast beef contains 25-35 calories, with the majority coming from protein. While roast beef can fit into a healthy diet in moderation, be mindful of portion sizes. Stick to just 2-3 thin slices per sandwich to keep your calorie intake reasonable. Seek out leaner cuts, low sodium options, and alternate with other protein fillings like turkey or chicken for maximum nutrition. Limit intake of processed meats to avoid health risks. With some savvy choices, you can still enjoy the delicious taste of roast beef as part of a balanced diet!