Beef sandwich calories come to 223 for a regular 115 g roast beef sandwich on white bread, or 194 per 100 g. The number to notice is sodium. One sandwich carries 742 mg, which is 32% of the daily value. That matches its share of daily protein, so the salt grows exactly as fast as the protein does.
223kcal
1 sandwich · 115 g, roast beef, on white bread
29%protein
16 gProtein
30 gCarbs
4.2 gFat
How to burn off 223 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Roast beef, on white bread · per 115 g
Calories
223 kcal
Protein
16 g
Carbohydrate
30 g
Fat
4.2 g
Saturated fat
1.2 g
Cholesterol
29 mg
Sodium
742 mg
Potassium
429 mg
Iron
3.1 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Beef sandwich: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
Regular (115 g)
223
16 g
29.6 g
4.2 g
742 mg
11%
Large (175 g)
340
24.3 g
45.1 g
6.4 g
1,129 mg
17%
Wheat bread (115 g)
221
17.1 g
27.4 g
4.4 g
735 mg
11%
100 g
194
13.9 g
25.8 g
3.6 g
645 mg
10%
3 × Regular (115 g)
669
47.9 g
2,225 mg
5 × Regular (115 g)
1,116
79.8 g
3,709 mg
A large beef sandwich runs 340 calories
The regular 115 g sandwich is a modest lunch at 223 calories, about 11% of the daily value. Step up to a large 175 g build and the total climbs to 340 calories, or 17% of the day. The jump comes from more bread and more meat together, so protein rises to 24.3 g while carbs reach 45.1 g.
Doubling up is where the numbers get serious. Two regular sandwiches come to 446 calories and 31.9 g of protein, which still reads like a reasonable meal on paper. Three reach 669 calories, and five hit 1,116. That last figure is a full sandwich platter, the kind of total that builds quietly at a party or a long workday.
The calorie count scales politely. The sodium does not. Two regular sandwiches carry 1,484 mg, and three push past the daily value at 2,225 mg. If you eat more than one, sodium is the number that runs out first, well before calories do.
Bread supplies most of the calories, beef most of the protein
Carbohydrates make up 54% of the calories in a roast beef sandwich, almost all of it from the white bread. Protein accounts for 29% and fat only 17%. Per 100 g that works out to 25.8 g of carbs, 13.9 g of protein and just 3.6 g of fat.
That fat figure is the surprise. Lean roast beef is one of the trimmer deli meats, and the sandwich carries only 1.1 g of saturated fat per 100 g. A regular sandwich has 4.2 g of total fat, which leaves plenty of room for a slice of cheese or a smear of mayo if you want them. Both will raise the total, and the card's numbers do not include them.
Fiber is the weak spot. White bread brings only 1.2 g per 100 g, so a regular sandwich gives you 1.4 g. Sugars stay low at 3.3 g. In short, this sandwich is a solid protein source wrapped in refined starch, and the bread is the part you can most easily improve.
Sodium is the row to watch
Deli roast beef is cured and seasoned, and the bread adds salt of its own. Together they reach 645 mg of sodium per 100 g. A regular sandwich carries 742 mg, which is 32% of the daily value, and a large one carries 1,129 mg, or 49%.
Put another way, a single large sandwich uses up nearly half a day's sodium in one meal. If you watch salt, keep the sides low in sodium: fresh fruit, a plain salad or raw vegetables rather than chips or pickles. Mustard, cheese and pickled toppings all add more.
There is some good news in the same table. The sandwich supplies 373 mg of potassium per 100 g, and cholesterol is modest at 25 mg per 100 g. Neither changes the sodium picture, but the sandwich is not a problem across the board. It has one heavy row, and that row is sodium.
Wheat bread more than doubles the fiber for the same calories
Swapping white bread for wheat barely moves the calories: 221 for the wheat version against 223 for white at the same 115 g. The real difference is fiber. The wheat sandwich has 3.2 g, compared with 1.4 g on white, which is more than double.
Protein also edges up on wheat, to 17.1 g from 16, or 34% of the daily value instead of 32%. Carbs drop slightly to 27.4 g, while fat ticks up to 4.4 g. Sodium is close to a tie at 735 mg versus 742 mg, so the bread choice will not fix the salt problem.
If you build this sandwich often, wheat is the easy upgrade. You give up nothing in calories and gain fiber and a little protein. Add lettuce, tomato or onion for volume, and BodyPal can log the finished sandwich from a photo.
How does beef sandwich compare?
Here is how a roast beef sandwich stacks up against a Reuben, a falafel sandwich and a bagel sandwich, per 100 g and per usual serving.
Verdict: For weight loss the roast beef sandwich wins clearly at 223 calories, against 464 for a bagel sandwich and 606 for a Reuben, which runs about 1.5 times the calories per 100 g. For staying full it also leads on protein with 13.9 g per 100 g, versus 10 g in the Reuben and 6.2 g in the falafel sandwich.
Most popular beef sandwich brands in the United States
Ranked by popularity in the BodyPal database
# Productkcal / 100 g
1Boar's Head Roast Beef Sandwich1 container · 233 g215 kcal
2Boar's Head Roast Beef Sandwich, Roast Beef128 g188 kcal
3Frankly Philly Beef Sandwich Slices6 oz · 168 g102 kcal
4Original Philly Beef Sandwich Slices4 oz · 112 g146 kcal
Boar's Head lists the whole deli sandwich as sold, while the Philly-style products are raw sliced beef meant to be cooked before use, so their numbers read lower than a finished sandwich. Source: manufacturer labels / USDA FoodData Central.
Beef sandwich FAQs
How many calories are in a beef sandwich?
A regular roast beef sandwich on white bread (115 g) is about 223 calories. On wheat bread the same size sandwich is about 221 calories.
Is a beef sandwich good for weight loss?
A 115 g beef sandwich has 223 calories, 16.0 g protein and 4.2 g fat, which is moderate for a sandwich-sized meal.
Beef sandwich vs Reuben sandwich: which has fewer calories?
A beef sandwich is 194 calories per 100 g, and a Reuben sandwich is 282, a difference of 88 calories per 100 g.
How much protein is in a beef sandwich?
A 115 g roast beef sandwich has about 16.0 g protein, from 13.87 g per 100 g. The wheat bread version has about 17.1 g protein per 115 g serving.
How much sodium is in a roast beef sandwich?
A regular 115 g roast beef sandwich on white bread has 742 mg of sodium, 32% of the daily value. A large 175 g sandwich has 1,129 mg, or 49%, so the large size nearly uses up half a day's sodium.
Is a roast beef sandwich on wheat bread lower in calories?
Only barely. A wheat bread roast beef sandwich has 221 calories versus 223 on white. The bigger gain is fiber: 3.2 g on wheat against 1.4 g on white, plus slightly more protein at 17.1 g.
How many calories are in a large roast beef sandwich?
A large 175 g roast beef sandwich has 340 calories, 17% of the daily value. It also delivers 24.3 g of protein, 45.1 g of carbs and 6.4 g of fat.
How many calories are in two beef sandwiches?
Two regular roast beef sandwiches add up to 446 calories, with 31.9 g of protein. Sodium reaches 1,484 mg, so the salt climbs faster than the calories if you eat a second one.
How much fat is in a roast beef sandwich?
A regular roast beef sandwich has 4.2 g of fat, and fat supplies only 17% of its calories. Saturated fat is 1.1 g per 100 g, which makes it one of the leaner deli sandwiches.
