Roast beef sandwich on wheat, with cheese
Common food
Photo: Wikipedia
A hearty classic, the roast beef sandwich on wheat with cheese layers savory, tender beef and creamy, melted cheese between slices of nutty, fiber-rich whole wheat bread. It delivers a satisfying balance of textures—soft bread, juicy meat, and gooey cheese—while providing a solid protein punch (15.73g per 100g) to fuel your day. This is a substantial, balanced meal-in-hand that feels both comforting and purposeful.
Calorie split: 29% protein · 39% carbs · 32% fat
↓ Full nutrition💚 Why it's loved
People adore it for its perfect harmony of savory, salty, and umami flavors, with the wheat bread adding a wholesome, earthy base. It's a versatile staple that can be dressed up with horseradish and greens or kept simple, embodying the ultimate satisfying, no-fuss lunch.
⚠️ Watch-outs & how to enjoy it better
The sandwich can be high in sodium from the cured beef and cheese, and the wheat bread, while nutritious, may cause blood sugar spikes for some. To counteract, choose low-sodium deli beef, limit added condiments like mustard, and pair the sandwich with a side of non-starchy vegetables (like a simple salad) to add volume and slow carb absorption. Those with gluten or dairy sensitivities should opt for certified gluten-free bread and lactose-free cheese alternatives.
Key benefits
- High-quality protein supports muscle maintenance and satiety.
- Whole wheat bread provides dietary fiber (2.4g) for digestive health.
- Contains B vitamins (like B12) from beef and calcium from cheese.
- A balanced macronutrient profile for sustained energy.
- Portable and convenient for a complete meal.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'French Dip' sandwich, a popular roast beef variant, was actually invented in Los Angeles, not France, and its name comes from the beef juices (au jus) the sandwich is dipped in.
Full nutrition (USDA data · scales with serving)
| Water | 52.6 g |
| Energy | 217 kcal |
| Protein | 15.7 g |
| Total lipid (fat) | 7.6 g |
| Carbohydrate, by difference | 20.9 g |
| Fiber, total dietary | 2.4 g |
| Total Sugars | 2.8 g |
| Calcium, Ca | 211 mg |
| Iron, Fe | 2.3 mg |
| Magnesium, Mg | 37.0 mg |
| Phosphorus, P | 261 mg |
| Potassium, K | 370 mg |
| Sodium, Na | 696 mg |
| Zinc, Zn | 2.4 mg |
| Copper, Cu | 0.12 mg |
| Selenium, Se | 21.6 ug |
| Vitamin C, total ascorbic acid | 0.10 mg |
| Thiamin | 0.20 mg |
| Riboflavin | 0.24 mg |
| Niacin | 4.4 mg |
| Vitamin B-6 | 0.27 mg |
| Folate, total | 36.0 ug |
| Folic acid | 6.0 ug |
| Folate, food | 30.0 ug |
| Folate, DFE | 40.0 ug |
| Choline, total | 30.6 mg |
| Vitamin B-12 | 1.1 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 42.0 ug |
| Retinol | 41.0 ug |
| Carotene, beta | 13.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 1.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 31.0 ug |
| Vitamin E (alpha-tocopherol) | 0.46 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.50 ug |
| Vitamin K (phylloquinone) | 3.5 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 | 0.09 g |
| SFA 6:0 | 0.07 g |
| SFA 8:0 | 0.05 g |
| SFA 10:0 | 0.11 g |
| SFA 12:0 | 0.13 g |
| SFA 14:0 | 0.44 g |
| SFA 16:0 | 1.7 g |
| SFA 18:0 | 0.71 g |
| Fatty acids, total monounsaturated | 1.9 g |
| MUFA 16:1 | 0.13 g |
| MUFA 18:1 | 1.8 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.96 g |
| PUFA 18:2 | 0.83 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) | 0.01 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 34.0 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 this sandwich a good post-workout meal?
Yes, it can be. The combination of protein from the beef and cheese helps with muscle repair, while the carbohydrates from the wheat bread help replenish glycogen stores. For optimal recovery, consider adding a piece of fruit.
How can I make it healthier?
Use lean cuts of roast beef, choose low-sodium deli options, opt for reduced-fat cheese, and load it up with veggies like spinach, tomato, and onion. Whole-grain mustard is a flavorful, low-sugar condiment.
What's the best cheese to use?
Classic choices are Provolone, Swiss, or sharp Cheddar, which melt well and complement the beef's flavor. For a tangy kick, try Pepper Jack.
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 2.17 kcal/g · 29% calories from protein · 2.4 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: 1.88 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.