A grilled turkey Reuben is a tasty sandwich that can make a satisfying meal. However, like most sandwiches, it does contain a significant number of calories. Knowing the calorie count can help you make informed decisions about how often and how much of this sandwich you want to consume.
In this article, we will break down the typical ingredients in a turkey Reuben sandwich and calculate the calories for a standard serving size. We will also look at ways you can tweak the sandwich to reduce the calorie count while still enjoying the delicious flavor.
Calories in Each Ingredient
A grilled turkey Reuben sandwich is made up of several components that each contribute calories to the overall count:
Rye Bread
The standard bread used for a Reuben sandwich is rye bread. One slice of rye bread contains about 80 calories. A typical sandwich uses two slices, so that’s 160 calories just from the bread.
Turkey
Lean sliced turkey breast is the traditional meat for this sandwich. A 4-ounce serving of turkey breast contains about 125 calories. Most Reuben sandwiches contain around 4 ounces or more of turkey.
Swiss Cheese
Swiss cheese is the classic choice for a Reuben. One slice of Swiss cheese has about 104 calories. Often two slices are used on a Reuben, adding 208 calories.
Thousand Island Dressing
A Reuben isn’t complete without a generous slathering of Thousand Island dressing. Two tablespoons of Thousand Island contain about 190 calories.
Sauerkraut
Sauerkraut provides tangy flavor contrast on a Reuben. A 1/2 cup serving of sauerkraut has about 27 calories.
Total Calories for a Typical Turkey Reuben
Adding up the calorie counts for standard portions of all the ingredients, we can estimate the total calories in a typical grilled turkey Reuben sandwich:
– Rye bread: 160 calories
– Turkey: 125 calories
– Swiss cheese: 208 calories
– Thousand Island dressing: 190 calories
– Sauerkraut: 27 calories
Total: About 710 calories
So a standard grilled turkey Reuben sandwich contains approximately 710 calories. This number may vary slightly depending on the exact size of the portions, but this gives a reasonable estimate.
Ways to Reduce the Calories in a Turkey Reuben
While 710 calories is not an outrageous amount for a satisfying sandwich, you may want to trim some of those calories if you are watching your intake. Here are some simple tweaks to drop the calorie count:
Use reduced-calorie bread
Swap out the rye bread for a lower-calorie option. Some options include light rye (around 40 calories per slice), whole wheat bread (about 70 calories per slice), or a low-calorie flatbread (as low as 50 calories per serving).
Cut back on cheese
Skip the second slice of Swiss cheese to cut out about 100 calories. Or opt for a reduced-fat variety that contains around 50 calories per slice.
Use light Thousand Island dressing
Choose a light or reduced-fat Thousand Island dressing to save about 60-80 calories compared to the regular version.
Pile on the veggies
Add extra vegetable toppings like lettuce, tomato, onion or spinach to bulk up your sandwich. The extra fiber and nutrients will help fill you up.
Go easy on meat
Stick to 2-3 ounces of turkey rather than 4 ounces to save about 50-75 calories.
Half the sandwich
Simply eating just half a Reuben sandwich will cut the calories in half, to around 355 calories. Pair it with soup or salad for a lighter meal.
Healthiest Options to Make a Turkey Reuben
To make the leanest grilled turkey Reuben possible, follow these tips:
– Use 2 slices of reduced-calorie whole wheat bread or light rye – 100 calories
– 2 ounces turkey breast – 85 calories
– 1 slice reduced-fat Swiss cheese – 50 calories
– 1 tablespoon light Thousand Island dressing – 50 calories
– 1 cup sauerkraut – 30 calories
– Lettuce, tomato, onion and sprouts for extra filling
Total: About 315 calories
This version uses lower-calorie options for the bread, cheese and dressing. Piling on veggies boosts nutrition while keeping calories low. The smaller portion of meat also trims fat and calories.
So you can enjoy a turkey Reuben sandwich for around 315 calories if you opt for the healthiest ingredients.
Nutritional Benefits of Turkey Reubens
While their calorie count may be higher than some other sandwiches, turkey Reubens do actually have some good nutritional perks, including:
Protein
The turkey and cheese provide protein to help you feel full. Protein takes longer to digest, providing fuel for hours.
Vitamin C
The sauerkraut is an excellent source of immune-boosting vitamin C. One cup provides about 30 mg vitamin C.
Probiotics
The fermented sauerkraut contains probiotics, the healthy bacteria that support digestive and overall health.
Fiber
The rye bread has more fiber than white bread, with about 2 grams per slice. Fiber is important for digestive health and cholesterol reduction.
Potassium
The turkey and Swiss cheese both contain potassium, an important nutrient that many people don’t get enough of. Potassium supports healthy blood pressure.
So while you do need to watch your portion size, turkey Reubens can be part of a balanced diet. Moderation is key, as with any higher calorie meal.
How Many Calories You Should Eat Per Day
To determine if a 710 calorie sandwich fits into your daily calorie needs, you need to know how many calories you should be eating each day. The number varies based on many factors:
Gender
Women generally need fewer calories than men each day. Recommendations are around 1600-2400 calories per day for adult women and 2000-3000 for men.
Age
Younger adults typically need more calories than older adults, whose metabolisms have slowed.
Activity Level
People who get regular exercise can consume more calories per day, while more sedentary folks may need less than 2000 calories to maintain their weight.
Weight Goals
If you are trying to lose weight, you need a calorie deficit of about 500 calories per day below your maintenance level. To gain weight, aim for a surplus of 300-500 calories a day.
To determine your basic calorie needs, calculate your basal metabolic rate (BMR) and multiply by an activity factor based on your activity level. Or use an online BMR calculator or TDEE (total daily energy expenditure) calculator to get a general recommendation and adjust from there. Monitor your weight over a few weeks while tracking calories to find your ideal intake for goals.
Fitting a Turkey Reuben into Your Calorie Goals
Now that you know the average calories in a turkey Reuben, as well as how many calories you should eat per day, you can better plan for enjoying this sandwich occasionally while still meeting your nutritional needs.
Here are some tips:
– Budget for the sandwich and cut calories elsewhere that day if needed. You may eat a lighter breakfast and dinner to balance things out.
– Split the sandwich in half and have it as part of lunch with soup or salad.
– Opt for the lower calorie version to save about 400 calories, making it easier to fit in.
– Limit yourself to just once a week or a couple times a month if weight loss is your goal.
– Increase your activity level on the days you eat the sandwich to allow for the extra calories.
– Substitute vegetables for chips, dip or other high calorie sides to avoid calorie overload.
As long as you practice reasonable portion control and balance it within your calorie needs for healthy weight management, you can definitely still enjoy a tasty turkey Reuben sandwich. Moderation and variety in your diet is key.
Conclusion
A grilled turkey Reuben sandwich contains approximately 710 calories for a standard serving. This calorie count can be lowered to around 315 calories by substituting lower calorie bread, cheese, dressing and reducing portion sizes. To fit this sandwich into your diet, be mindful of your total daily calorie needs based on your gender, age, activity level and weight goals. Carefully budget for the extra calories when planning your meals and exercise for the day. By being an informed consumer and eating mindfully, you can still enjoy the delicious flavors of a turkey Reuben sandwich while maintaining overall good nutrition. Just be sure to limit the frequency if you are closely managing calories for weight loss.
