Reuben sandwich calories come to 606 for one 215 g sandwich, or 282 per 100 g. Fat drives that total: it supplies 62% of the calories, while protein supplies only 14%. Sodium is the other number to notice, at 1,479 mg per sandwich, or 64% of the daily value.
606kcal
1 sandwich · 215 g, corned beef, Swiss, rye
14%protein
22 gProtein
35 gCarbs
42 gFat
How to burn off 606 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Corned beef, swiss, rye · per 215 g
Calories
606 kcal
Protein
22 g
Carbohydrate
35 g
Fat
42 g
Saturated fat
12.4 g
Cholesterol
92 mg
Sodium
1479 mg
Potassium
288 mg
Iron
3.6 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 →
Reuben 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
1 sandwich (215 g)
606
21.5 g
35.3 g
41.8 g
1,479 mg
30%
4 oz portion (113 g)
319
11.3 g
18.6 g
22 g
777 mg
16%
100 g
282
10 g
16.4 g
19.4 g
688 mg
14%
3 × 1 sandwich (215 g)
1,819
64.6 g
4,438 mg
5 × 1 sandwich (215 g)
3,032
107.6 g
7,396 mg
One Reuben is a 606-calorie meal
A standard Reuben in the USDA data weighs 215 g and lands at 606 calories, about 30% of a 2000-calorie daily value. That is a full meal's worth before anything goes on the side. The same sandwich carries 21.5 g of protein, 35.3 g of carbs and 41.8 g of fat.
Cut it to a 4 oz portion (113 g) and the total drops to 319 calories, with 11.3 g of protein and 777 mg of sodium. Splitting a deli Reuben in half gets you close to that figure. Sharing is the easiest lever you have, because the recipe itself leaves little room to trim.
Totals climb fast in the other direction. Two sandwiches reach 1,213 calories and 2,958 mg of sodium, and three hit 1,819 calories. If your deli's version looks heavier than the 215 g reference, log it by weight rather than as one sandwich, or the count will come out low.
Fat supplies 62% of the calories
The calorie split is lopsided: 62% from fat, 23% from carbs and 14% from protein. Per 100 g that works out to 19.4 g of fat against 16.4 g of carbs and 10 g of protein. For a sandwich built on rye bread, the bread is not the main event.
The fat comes from the layers: corned beef, Swiss cheese and the dressing. Saturated fat sits at 5.8 g per 100 g, against a daily value of 20 g, and cholesterol is 43 mg per 100 g. A whole sandwich carries 41.8 g of total fat, more than half of the 78 g daily value.
Protein is respectable but not the headline. At 21.5 g per sandwich, or 43% of the daily value, a Reuben is filling. Yet it delivers less protein per calorie than a ham and cheese sandwich, which has 14.1 g of protein per 100 g against the Reuben's 10.
Sodium is the row to watch
One Reuben holds 1,479 mg of sodium, 64% of the daily value. Corned beef is cured and sauerkraut is brined, so salt arrives from two directions before the cheese adds its share. Per 100 g the figure is 688 mg.
Smaller portions do not make the problem disappear. The 4 oz portion still carries 777 mg, or 34% of the daily value, which is more than a third of the day in a few bites. Two sandwiches reach 2,958 mg, past the full daily value on their own.
If you watch sodium, plan around the sandwich rather than adding to it. Skip salty sides like chips and extra pickles, and lean on fresh, lightly seasoned foods for the other meals that day. Potassium is modest at 134 mg per 100 g.
Treat it as the day's big meal
At 606 calories, a Reuben works best as the main meal rather than something squeezed in between two others. Fiber is 4.7 g per sandwich and sugars 7.5 g, so it brings little of either. A crisp green salad or raw vegetables on the side add volume and crunch without moving the total much.
The side dish decides more than people expect. Fries or chips can push the plate well past the sandwich's own number, while a salad or a cup of fruit keeps it close. Ordering the 4 oz portion, or sharing with someone, gets you the full flavor for 319 calories.
A lighter breakfast and dinner leave room for it without much fuss. BodyPal can log a Reuben from a photo, which helps when the deli serving does not match the 215 g reference and you want the count to reflect what is actually on your plate.
How does Reuben sandwich compare?
Here is how a Reuben stacks up against a turkey Reuben, a ham and cheese sandwich and a cheese sandwich, per 100 g and per usual serving.
Verdict: For fewer calories and more protein pick the ham and cheese sandwich, at 213 calories and 14.1 g of protein per 100 g against the Reuben's 282 and 10. The turkey Reuben matches the classic at 282 calories per 100 g, so that swap saves nothing, and the cheese sandwich runs higher still at 297.
Reuben sandwich FAQs
How many calories are in a Reuben sandwich?
About 606 calories for one 215 g sandwich. Per 100 g a Reuben has 282 calories.
Is a Reuben sandwich good for weight loss?
A whole Reuben is 606 calories with 41.8 g fat and 35.3 g carbs. A smaller 113 g portion comes to 319 calories.
Reuben sandwich vs turkey Reuben: which has more calories?
Both are 282 calories per 100 g, so a 215 g sandwich is about 606 calories either way.
How much protein is in a Reuben sandwich?
About 21.5 g of protein in one 215 g sandwich, which is 10 g per 100 g.
How many carbs are in a Reuben sandwich?
A Reuben sandwich has 35.3 g of carbs, which supply about 23% of its calories. That includes 4.7 g of fiber and 7.5 g of sugars. Per 100 g the figure is 16.4 g, mostly from the rye bread and sauerkraut.
How many calories are in a Reuben on rye?
A Reuben on rye with corned beef and Swiss has 606 calories for a 215 g sandwich. That equals 282 calories per 100 g, so a heavier deli sandwich scales up from there.
How much fat is in a Reuben sandwich?
One Reuben has 41.8 g of fat, which supplies 62% of its calories. Per 100 g it carries 19.4 g of fat, including 5.8 g of saturated fat, so fat outweighs both carbs and protein.
How much sodium does a Reuben have?
A Reuben has 1,479 mg of sodium, 64% of the daily value. Even a 4 oz portion carries 777 mg, so cured corned beef and sauerkraut make salt hard to avoid in this sandwich.
