Roast beef sandwich on wheat
Common food
Photo: Wikipedia
A classic deli staple, this sandwich layers savory, umami-rich roast beef between hearty slices of whole-wheat bread, offering a satisfying chew and a balanced, protein-forward bite. Nutritionally, it's a lean powerhouse, delivering high-quality protein for muscle maintenance with a moderate calorie count and a respectable dose of fiber from the wheat bread.
Calorie split: 31% protein · 50% carbs · 18% fat
↓ Full nutrition💚 Why it's loved
People adore it for its savory, comforting simplicity and the textural contrast between the tender beef and chewy bread. It's a versatile canvas, beloved in delis and homes alike, that can be dressed up with horseradish or kept classic with just mustard.
⚠️ Watch-outs & how to enjoy it better
The primary concerns are high sodium from the cured beef and deli condiments, which can contribute to water retention. Those monitoring blood sugar should be mindful of the refined carbs in some wheat breads; opt for 100% whole-grain varieties and pair with extra vegetables or a side salad to slow glucose absorption.
Key benefits
- High in complete protein for muscle repair and satiety
- Good source of dietary fiber from whole-wheat bread
- Lower in fat compared to many other sandwich options
- Provides B vitamins like B12 and niacin from the beef
- A balanced meal for sustained energy
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The French Dip sandwich, a famous roast beef variant, was invented in Los Angeles around 1918, not in France, and its name comes from the beef being dipped in the pan drippings (au jus).
Full nutrition (USDA data · scales with serving)
| Water | 54.7 g |
| Energy | 192 kcal |
| Protein | 14.9 g |
| Total lipid (fat) | 3.8 g |
| Carbohydrate, by difference | 23.8 g |
| Fiber, total dietary | 2.8 g |
| Total Sugars | 2.8 g |
| Calcium, Ca | 86.0 mg |
| Iron, Fe | 2.6 mg |
| Magnesium, Mg | 39.0 mg |
| Phosphorus, P | 203 mg |
| Potassium, K | 410 mg |
| Sodium, Na | 639 mg |
| Zinc, Zn | 2.3 mg |
| Copper, Cu | 0.14 mg |
| Selenium, Se | 21.4 ug |
| Vitamin C, total ascorbic acid | 0.10 mg |
| Thiamin | 0.23 mg |
| Riboflavin | 0.21 mg |
| Niacin | 5.2 mg |
| Vitamin B-6 | 0.30 mg |
| Folate, total | 40.0 ug |
| Folic acid | 7.0 ug |
| Folate, food | 32.0 ug |
| Folate, DFE | 45.0 ug |
| Choline, total | 32.2 mg |
| Vitamin B-12 | 0.98 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 1.0 ug |
| Retinol | 1.0 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) | 0.42 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 | 1.0 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.04 g |
| SFA 16:0 | 0.59 g |
| SFA 18:0 | 0.33 g |
| Fatty acids, total monounsaturated | 1.1 g |
| MUFA 16:1 | 0.07 g |
| MUFA 18:1 | 0.97 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.94 g |
| PUFA 18:2 | 0.81 g |
| PUFA 18:3 | 0.09 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.02 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 25.0 mg |
Amino acid profile (per 100g)
Estimated from Beef, chuck eye roast, boneless, America's Beef Roast, separable lean and fat, trimmed to 0" fat, all grades, raw — USDA does not publish this profile for Roast beef sandwich on wheat.
| Tryptophan | 0.22 g |
| Threonine | 0.84 g |
| Isoleucine | 0.82 g |
| Leucine | 1.5 g |
| Lysine | 1.7 g |
| Methionine | 0.55 g |
| Cystine | 0.20 g |
| Phenylalanine | 0.73 g |
| Tyrosine | 0.66 g |
| Valine | 0.87 g |
| Arginine | 1.3 g |
| Histidine | 0.62 g |
| Alanine | 1.1 g |
| Aspartic acid | 1.7 g |
| Glutamic acid | 3.0 g |
| Glycine | 0.88 g |
| Proline | 0.79 g |
| Serine | 0.74 g |
| Hydroxyproline | 0.13 g |
FAQ
Is roast beef sandwich on wheat bread healthy?
It can be a very balanced meal, offering substantial protein and fiber. Its healthiness depends on the cut of beef (lean is best), the type of bread (100% whole wheat is ideal), and the amount of high-sodium condiments used.
How can I make a lower-sodium version?
Choose low-sodium roast beef, use fresh herbs and spices for flavor instead of salty condiments, and opt for mustard over deli sauces. Rinsing the beef briefly can also reduce surface sodium.
What's the best way to store leftovers?
For food safety and quality, store the components separately. Keep sliced roast beef in an airtight container in the fridge for 3-4 days, and bread at room temperature. Assemble just before eating to prevent sogginess.
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 1.92 kcal/g · 31% calories from protein · 2.8 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: 1.56 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.