Sloppy Joes are a classic American sandwich made with seasoned ground beef mixed with ketchup and/or other tomato based sauces served on a hamburger bun. Manwich is a popular brand of sloppy joe sauce sold in grocery stores across the United States. With its sweet, tangy and savory flavor, Manwich Sloppy Joes make for a quick and delicious meal, but many health-conscious eaters wonder about the calorie content of this sandwich.
Calories in a Manwich Sloppy Joe
According to the nutrition information on the Manwich website, one Manwich Sloppy Joe sandwich contains approximately 300 calories. This is based on using 1/2 cup of Manwich sauce and 3 ounces of lean ground beef to make one Sloppy Joe sandwich. Here is a breakdown of the calorie content:
- Manwich Original Sloppy Joe Sauce (1/2 cup): 150 calories
- 93% lean ground beef (3 oz cooked): 150 calories
- Hamburger bun: 100 calories
So one full Manwich Sloppy Joe sandwich made with 1/2 cup of sauce, 3 ounces cooked ground beef and a hamburger bun has about 300 calories. The exact calorie count may vary slightly depending on the specific ingredients and portion sizes used.
Calories in Manwich Sloppy Joe Sauce
The main contributor of calories in a Manwich Sloppy Joe comes from the sauce itself. Manwich sauce is thickened with corn syrup and also contains tomato puree, vinegar and spices. Here are the nutrition facts for Manwich Original Sloppy Joe Sauce:
- Serving size: 1/2 cup (128g)
- Calories: 150
- Total fat: 0g
- Sodium: 790mg
- Total carbs: 33g
- Sugar: 27g
- Protein: 2g
As you can see, one half cup or 128 grams of Manwich sauce contains 150 calories. The calories come mainly from the high sugar content, with 27g of sugar per serving. There is also 33g of carbs, predominantly from added sugars.
Other Manwich Sauce Flavors
Manwich makes several different flavors of Sloppy Joe sauce that contain slightly varying calorie counts:
| Sauce Flavor | Calories (1/2 cup) |
|---|---|
| Original | 150 |
| Hickory Smoke | 140 |
| Bold | 150 |
| Bacon Cheeseburger | 160 |
As you can see, the Original, Bold and Hickory Smoke flavors all have between 140-150 calories per half cup serving. The Bacon Cheeseburger flavor is slightly higher with 160 calories per serving.
Calories in Ground Beef for Sloppy Joes
In addition to the Manwich sauce, ground beef is the other main ingredient in Sloppy Joes. The calorie content of the ground beef depends on the fat percentage used:
- Lean (90/10): 180 calories per 4oz raw
- Extra Lean (95/5): 160 calories per 4oz raw
- Super Lean (96/4): 150 calories per 4oz raw
Since cooked ground beef shrinks, using 3 ounces of cooked ground beef is equivalent to about 4 ounces raw. So if you use 93-96% lean ground beef, the cooked 3oz portion will add about 150 calories to the Sloppy Joe.
You can further reduce calories by using extra lean 99% fat free ground turkey instead of beef. 3 ounces of cooked 99% lean ground turkey provides only 110 calories.
Calories in Sloppy Joe Buns
To make a fully assembled Sloppy Joe sandwich, the Manwich sauce and ground beef mixture is spooned onto a hamburger bun. A typical enriched white hamburger bun contains around 100-120 calories depending on the size.
Some lower calorie options for buns include:
- Whole wheat hamburger bun: 100 calories
- Lettuce wrap: 5 calories
- Portobello mushroom cap: 25 calories
Using a lettuce wrap instead of a bun is a great way to eliminate extra carbs and calories from the sandwich. Portobello mushroom caps can also be a tasty lower-carb, lower-calorie substitute for buns.
Low Calorie Manwich Sloppy Joe Recipe
To make the leanest Manwich Sloppy Joe possible, follow this recipe:
Ingredients:
- 1/2 cup Manwich original sauce (150 calories)
- 3oz 99% lean ground turkey (110 calories)
- Lettuce leaves
Instructions:
- Cook ground turkey in a skillet over medium heat until no longer pink, about 5-7 minutes.
- Stir in Manwich sauce and simmer for 2-3 minutes until heated through.
- Scoop turkey and sauce mixture into lettuce leaves to serve.
This version uses the lowest calorie ingredients – Manwich Original Sauce, 99% lean ground turkey and lettuce wraps. The entire sandwich comes out to just 260 calories!
Tips for Lightening Up Manwich Sloppy Joes
Here are some tips for reducing the calorie content in your Manwich Sloppy Joes:
- Use extra lean ground beef or turkey instead of regular ground beef.
- Choose lower-sugar Manwich flavors like Hickory Smoke.
- Use whole wheat buns or lettuce wraps instead of white enriched buns.
- Fill your bun or lettuce wrap with more vegetables like shredded lettuce, tomatoes, onions or pickles to add bulk and nutrients.
- Skip the cheese or bacon additions to avoid extra fat and calories.
- Use 1/4 cup of Manwich instead of 1/2 cup to reduce the sauce calories in half.
- Rinse the ground beef after cooking to remove excess grease.
- Blot baked fries or tater tots with a napkin to soak up excess oil.
With some simple substitutions and smart preparation methods, you can enjoy a satisfying Manwich Sloppy Joe without going overboard on calories. Aim for a single sandwich made with lean meat, reduced sauce, and lots of veggie fillings on a light bun or wrap. This will keep your meal in the 300-400 calorie range.
Nutrition Benefits of Manwich Sloppy Joes
While Manwich Sloppy Joes are high in calories, sugar and sodium, they do provide some beneficial nutrition when made properly. Here are some of the nutrients found in a Manwich Sloppy Joe:
- Protein – A serving of lean ground beef or turkey contains about 20-25g of filling protein.
- Iron – The ground meat supplies a good amount of iron, an important mineral that aids circulation.
- Lycoepene – The tomato-based Manwich sauce provides lycopene, a powerful antioxidant.
- Potassium – The sauce and bun supply potassium to help regulate blood pressure.
- Vitamin C – Adding tomatoes, onions and lettuce boosts vitamin C intake.
- Zinc and B Vitamins – The meat and bun provide zinc and B vitamins like niacin, riboflavin and folate.
So while it’s still considered a high calorie sandwich, the Manwich Sloppy Joe made with lean beef or turkey, tomatoes, onions, lettuce and whole grain bun provides significant amounts of protein, antioxidants and important vitamins and minerals. Just be mindful of portion sizes!
Healthier Sloppy Joe Recipes
If you want to lighten up your Sloppy Joe recipe even further, you can make some healthy modifications:
Turkey Veggie Sloppy Joes
Substitute lean ground turkey for beef. Add a medley of diced onions, carrots, mushrooms, spinach, bell peppers and zucchini to the meat and sauce mixture. Use a whole wheat bun.
Spicy Black Bean Sloppy Joes
Make it meatless by using cooked brown rice, black beans, onions, diced tomatoes and cayenne pepper. Mash the bean mixture with a potato masher before serving for a heartier texture.
BBQ Portobello Sloppy Joes
Skip the meat completely and use grilled portobello mushrooms instead. Toss chopped mushrooms with BBQ sauce, diced onions, garlic powder and Worcestershire sauce. Pile onto whole grain buns.
Slow Cooker Veggie Lentil Sloppy Joes
In the slow cooker, combine cooked green lentils, tomatoes, carrots, onion and spice mix. Cook on low 4-6 hours. Mash mixture to desired consistency. Stuff into pita pockets with spinach and feta.
With a little creativity, you can transform the typically meaty Manwich Sloppy Joe into a healthier, plant-based sandwich overloaded with fiber, nutrients and flavor.
Comparison to Other Sandwiches
Compared to other popular sandwiches, a Manwich Sloppy Joe made with lean beef on a bun contains a moderate amount of calories and sodium:
| Sandwich | Calories | Sodium (mg) |
|---|---|---|
| Manwich Sloppy Joe (lean beef) | 300 | 850 |
| Subway 6″ Sweet Onion Chicken Teriyaki | 480 | 1870 |
| Subway 6″ Turkey Breast | 320 | 1080 |
| Subway 6″ Roast Beef | 320 | 960 |
| Subway 6″ Veggie Delite | 230 | 510 |
| McDonald’s Big Mac | 540 | 1020 |
| McDonald’s Quarter Pounder | 510 | 1190 |
| Wendy’s Jr Bacon Cheeseburger | 380 | 970 |
A home-prepared Manwich Sloppy Joe on a bun contains around 300 calories and 850mg sodium. This is lower in calories compared to popular fast food burgers and sodium content is on par with subs from Subway. It’s higher in both calories and sodium compared to a veggie sub from Subway.
Low Calorie Manwich Sloppy Joe Alternatives
If you’re looking to further reduce calories and sodium, here are some alternative sandwich ideas that are lower than a traditional Manwich Sloppy Joe:
- Roasted turkey or ham sandwich with lots of veggies
- Chicken salad wrap made with light mayo
- Tuna salad sandwich on whole grain bread
- Grilled chicken sandwich with avocado spread
- Veggie sandwich with hummus, roasted red peppers and spinach
- Open-faced toasted avocado toast
You can easily keep the calories below 300 by using simple ingredients like fresh veggies, lean protein, avocado, hummus and whole grain bread or wraps. Avoid fatty meats, cheeses and condiments like mayo or tartar sauce which can rack up the calories fast.
Conclusion
A Manwich Sloppy Joe sandwich can contain around 300 calories when made properly with lean ground beef and a light bun. The main sources of calories are the Manwich sauce, ground meat and hamburger bun. You can reduce the calories by using extra lean ground turkey, decreasing the amount of sauce, and replacing the bun with lettuce leaves. With some modifications and smarter ingredient swaps, you can enjoy the classic Manwich Sloppy Joe sandwich while still watching your calorie intake.