Corned beef sandwich on white, with cheese
Common food
Photo: Wikipedia
A classic deli staple, the corned beef sandwich on white bread with cheese offers a satisfyingly salty, tangy, and savory bite from the cured beef, complemented by the mild, creamy melt of cheese and the soft, pillowy texture of white bread. Nutritionally, it provides a solid protein punch (14.68g per 100g) and a moderate calorie count (274 kcal per 100g), making it a filling option. However, its relatively low fiber (1g) and higher sodium content (typical of cured meats) are key considerations for balanced eating.
Calorie split: 22% protein · 33% carbs · 45% fat
↓ Full nutrition💚 Why it's loved
People love it for its comforting, nostalgic flavor profile—the salty, umami-rich corned beef paired with melted cheese is a classic combination that feels both indulgent and familiar. It's a versatile sandwich that can be enjoyed hot or cold, making it a go-to for quick lunches, picnics, or post-game meals.
⚠️ Watch-outs & how to enjoy it better
The high sodium content in corned beef can contribute to water retention and may be a concern for those managing blood pressure. The white bread can cause a rapid blood-sugar spike due to its low fiber content. To counteract this, pair the sandwich with a side of leafy greens or a piece of fruit to add fiber and slow digestion, or opt for whole-grain bread if available. Consider portion control by having half a sandwich and a larger side salad.
Key benefits
- Good source of protein for muscle maintenance and satiety.
- Provides a quick energy boost from carbohydrates.
- Offers a convenient and portable meal option.
- Contains calcium from the cheese for bone health.
- Rich in B vitamins, especially B12, from the beef.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Corned beef gets its name from the 'corns' or large grains of salt (historically called 'corns' of salt) used to cure the beef, not from the grain corn itself.
Full nutrition (USDA data · scales with serving)
| Water | 46.4 g |
| Energy | 274 kcal |
| Protein | 14.7 g |
| Total lipid (fat) | 13.7 g |
| Carbohydrate, by difference | 22.5 g |
| Fiber, total dietary | 1.0 g |
| Total Sugars | 2.8 g |
| Calcium, Ca | 234 mg |
| Iron, Fe | 2.3 mg |
| Magnesium, Mg | 21.0 mg |
| Phosphorus, P | 189 mg |
| Potassium, K | 134 mg |
| Sodium, Na | 750 mg |
| Zinc, Zn | 2.7 mg |
| Copper, Cu | 0.12 mg |
| Selenium, Se | 27.0 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.24 mg |
| Riboflavin | 0.23 mg |
| Niacin | 3.3 mg |
| Vitamin B-6 | 0.15 mg |
| Folate, total | 53.0 ug |
| Folic acid | 38.0 ug |
| Folate, food | 16.0 ug |
| Folate, DFE | 80.0 ug |
| Choline, total | 38.1 mg |
| Vitamin B-12 | 0.90 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 41.0 ug |
| Retinol | 40.0 ug |
| Carotene, beta | 12.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 1.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 22.0 ug |
| Vitamin E (alpha-tocopherol) | 0.27 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.60 ug |
| Vitamin K (phylloquinone) | 1.1 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 5.5 g |
| SFA 4:0 | 0.09 g |
| SFA 6:0 | 0.07 g |
| SFA 8:0 | 0.05 g |
| SFA 10:0 | 0.13 g |
| SFA 12:0 | 0.14 g |
| SFA 14:0 | 0.61 g |
| SFA 16:0 | 2.9 g |
| SFA 18:0 | 1.3 g |
| Fatty acids, total monounsaturated | 5.1 g |
| MUFA 16:1 | 0.67 g |
| MUFA 18:1 | 4.5 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.3 g |
| PUFA 18:2 | 1.1 g |
| PUFA 18:3 | 0.16 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.01 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 | 54.0 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 white.
| 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 sandwich healthy?
It can be part of a balanced diet in moderation. It's a good source of protein but can be high in sodium and saturated fat. Pairing it with vegetables and whole-grain bread can improve its nutritional profile.
What is the difference between corned beef and pastrami?
Corned beef is typically boiled or simmered, while pastrami is smoked after being cured. Both are cured beef, but pastrami has a smokier flavor and is often seasoned with a different spice blend.
Can I make a corned beef sandwich healthier?
Yes, you can use whole-grain bread, add plenty of vegetables like lettuce, tomato, and onion, and choose a lower-sodium corned beef. Using a smaller portion of corned beef and adding more veggies can also help.
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 2.74 kcal/g · 21% calories from protein · 1.0 g fiber · 2.8 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: 5.60 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.