Corned beef sandwich on wheat
Common food
Photo: Wikipedia
A corned beef sandwich on wheat is a hearty, savory classic featuring tender, brined beef piled between slices of nutty whole wheat bread. The meat offers a distinctly salty, tangy flavor with a firm yet tender texture, while the wheat bread provides a chewy, earthy contrast. With a solid 14.67g of protein per 100g, it's a satisfying and filling meal option.
Calorie split: 23% protein · 37% carbs · 40% fat
↓ Full nutrition💚 Why it's loved
People love it for its robust, salty-savory flavor profile and the satisfying, substantial texture of the tender beef against the hearty bread. It's a beloved comfort food with deep cultural roots, especially in delis and Jewish-American cuisine, making it a nostalgic and versatile staple.
⚠️ Watch-outs & how to enjoy it better
The primary concern is its high sodium content from the brined beef, which can be problematic for those monitoring blood pressure. To counteract this, pair it with potassium-rich foods like a side of avocado or a leafy green salad, and practice portion control by having a half sandwich with a larger side of vegetables. The wheat bread may also be a concern for those with gluten sensitivities; opting for a certified gluten-free bread can help.
Key benefits
- Excellent source of high-quality protein for muscle maintenance
- Provides iron and B vitamins from the beef
- Whole wheat bread contributes dietary fiber for digestive health
- Quick and convenient meal option
- Offers a satisfying balance of protein, carbs, and fats
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Despite its strong association with Irish cuisine, corned beef was not a traditional food in Ireland; it was popularized by Irish immigrants in the United States who substituted it for the more expensive bacon and cabbage they ate back home.
Full nutrition (USDA data · scales with serving)
| Water | 48.0 g |
| Energy | 257 kcal |
| Protein | 14.7 g |
| Total lipid (fat) | 11.2 g |
| Carbohydrate, by difference | 23.7 g |
| Fiber, total dietary | 2.8 g |
| Total Sugars | 2.7 g |
| Calcium, Ca | 87.0 mg |
| Iron, Fe | 2.5 mg |
| Magnesium, Mg | 35.0 mg |
| Phosphorus, P | 146 mg |
| Potassium, K | 168 mg |
| Sodium, Na | 697 mg |
| Zinc, Zn | 2.9 mg |
| Copper, Cu | 0.17 mg |
| Selenium, Se | 30.1 ug |
| Vitamin C, total ascorbic acid | 0.10 mg |
| Thiamin | 0.22 mg |
| Riboflavin | 0.19 mg |
| Niacin | 4.0 mg |
| Vitamin B-6 | 0.19 mg |
| Folate, total | 40.0 ug |
| Folic acid | 7.0 ug |
| Folate, food | 33.0 ug |
| Folate, DFE | 46.0 ug |
| Choline, total | 44.4 mg |
| Vitamin B-12 | 0.79 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 1.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 33.0 ug |
| Vitamin E (alpha-tocopherol) | 0.26 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 3.6 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.4 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.02 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.24 g |
| SFA 16:0 | 2.0 g |
| SFA 18:0 | 0.96 g |
| Fatty acids, total monounsaturated | 4.8 g |
| MUFA 16:1 | 0.70 g |
| MUFA 18:1 | 4.1 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.1 g |
| PUFA 18:2 | 0.99 g |
| PUFA 18:3 | 0.14 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 47.0 mg |
Amino acid profile (per 100g)
Estimated from Beef, cured, corned beef, brisket, raw — USDA does not publish this profile for Corned beef sandwich on wheat.
| Tryptophan | 0.13 g |
| Threonine | 0.55 g |
| Isoleucine | 0.63 g |
| Leucine | 1.1 g |
| Lysine | 1.1 g |
| Methionine | 0.34 g |
| Cystine | 0.19 g |
| Phenylalanine | 0.53 g |
| Tyrosine | 0.48 g |
| Valine | 0.65 g |
| Arginine | 0.91 g |
| Histidine | 0.47 g |
| Alanine | 1.1 g |
| Aspartic acid | 1.4 g |
| Glutamic acid | 2.4 g |
| Glycine | 1.2 g |
| Proline | 1.1 g |
| Serine | 0.59 g |
FAQ
Is corned beef on wheat a healthy meal?
It can be part of a balanced diet. It provides good protein and iron, but is high in sodium. Pairing it with vegetables and choosing whole wheat bread helps balance the meal.
What is the difference between corned beef and pastrami?
Corned beef is brined and boiled, while pastrami is typically smoked and steamed after being brined and seasoned with a dry rub, giving it a spicier, smokier flavor.
How should I store leftover corned beef sandwiches?
Store the components separately in airtight containers in the refrigerator for up to 3-4 days. Assemble the sandwich just before eating to prevent the bread from becoming soggy.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 2.57 kcal/g · 23% calories from protein · 2.8 g fiber · 2.7 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 4.15 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.