Roast beef sandwich on white
Common food
Photo: Wikipedia
A classic deli staple, this sandwich layers thinly sliced roast beef between soft, pillowy slices of white bread. The lean beef provides a savory, umami-rich bite, while the mild, slightly sweet bread offers a tender, neutral base. Nutritionally, it's a surprisingly efficient protein delivery system, packing nearly 14 grams of protein per 100 grams with minimal fat.
Calorie split: 29% protein · 54% carbs · 17% fat
↓ Full nutrition💚 Why it's loved
People adore it for its comforting simplicity and the satisfying contrast between the savory, juicy beef and the soft, fresh bread. It's a versatile canvas, beloved in diners and home kitchens alike for a quick, hearty meal.
⚠️ Watch-outs & how to enjoy it better
The refined white bread can cause quicker blood-sugar spikes compared to whole grains, and deli meats are often high in sodium. To counteract this, pair it with a side of leafy greens or crunchy vegetables to add fiber, and opt for low-sodium roast beef when possible.
Key benefits
- High-quality protein source for muscle maintenance
- Low in fat, especially saturated fat
- Provides B vitamins like niacin and B12 from beef
- Quick and convenient source of energy
- Mild flavor profile is easily digestible
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'French Dip' sandwich, a famous roast beef variant, was invented in Los Angeles around 1908, not in France, and its name comes from the French roll it's served on, not its origin.
Full nutrition (USDA data · scales with serving)
| Water | 54.0 g |
| Energy | 194 kcal |
| Protein | 13.9 g |
| Total lipid (fat) | 3.6 g |
| Carbohydrate, by difference | 25.8 g |
| Fiber, total dietary | 1.2 g |
| Total Sugars | 2.9 g |
| Calcium, Ca | 112 mg |
| Iron, Fe | 2.7 mg |
| Magnesium, Mg | 24.0 mg |
| Phosphorus, P | 175 mg |
| Potassium, K | 373 mg |
| Sodium, Na | 645 mg |
| Zinc, Zn | 2.0 mg |
| Copper, Cu | 0.11 mg |
| Selenium, Se | 19.1 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.28 mg |
| Riboflavin | 0.23 mg |
| Niacin | 5.2 mg |
| Vitamin B-6 | 0.27 mg |
| Folate, total | 60.0 ug |
| Folic acid | 44.0 ug |
| Folate, food | 15.0 ug |
| Folate, DFE | 91.0 ug |
| Choline, total | 28.7 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 | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 23.0 ug |
| Vitamin E (alpha-tocopherol) | 0.35 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.90 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.1 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 | 0.05 g |
| SFA 16:0 | 0.62 g |
| SFA 18:0 | 0.34 g |
| Fatty acids, total monounsaturated | 1.1 g |
| MUFA 16:1 | 0.07 g |
| MUFA 18:1 | 1.0 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.1 g |
| PUFA 18:2 | 0.95 g |
| PUFA 18:3 | 0.11 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 white.
| 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 white bread healthy?
It can be part of a balanced diet. It's a good source of lean protein but can be high in sodium and low in fiber due to the white bread. Balancing it with vegetables and choosing low-sodium meat improves its nutritional profile.
How does the nutrition compare to other sandwiches?
Compared to fatty cuts like salami or fried chicken sandwiches, it's significantly lower in fat. Compared to turkey, it's similar in protein but may have slightly more iron. The white bread is less nutritious than whole-grain alternatives.
Can I make it healthier at home?
Absolutely. Use whole-grain or sourdough bread for more fiber, load up on lettuce, tomato, and onion, and choose freshly roasted beef over pre-packaged deli slices to control sodium.
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 1.94 kcal/g · 29% calories from protein · 1.2 g fiber · 2.9 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: 1.73 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.