The French dip sandwich is a classic American sandwich consisting of thinly sliced roast beef on a French roll or baguette. The sandwich is typically served au jus – the beef juices from cooking are collected and served alongside the sandwich for dipping. While traditional French dip sandwiches are simple affairs, loaded with meat, bread and jus, popular variations like adding cheese make this sandwich even more crave-worthy.
But how many calories are actually in a French dip sandwich made with cheese? In this article, we’ll break down the typical calorie count and nutritional values. We’ll look at how factors like bread type, portion size, meat cuts and added cheese impact the calories and macros in a French dip sandwich. Read on to learn more about the calorie content in this popular hot sandwich.
Calories in a Basic French Dip Sandwich
First, let’s examine a basic French dip sandwich without cheese. This will provide a baseline for the calorie content and nutrient profile.
A standard French dip sandwich is made with the following basic ingredients:
– French bread or baguette – About 4 ounces is used for a 6-8 inch sandwich. A plain white French roll provides around 120 calories. Heartier artisan breads may range from 150-200 calories.
– Thinly sliced roast beef – For a 6-8 inch sandwich, around 3-4 ounces of roast beef is typical. A 3 ounce serving of roast beef provides around 150 calories.
– Beef broth (jus) – The jus for dipping adds minimal calories, around 15-20 calories per serving.
So in total, a very simple 6-8 inch French dip sandwich contains approximately:
– Bread: 150 calories
– Roast beef: 150 calories
– Jus: 20 calories
– **Total Calories: 320**
The total calorie count can range from 300-350 for a standard French dip sandwich, depending on the exact ingredients and portions used.
Adding Cheese Adds Calories
One popular way to make the French dip sandwich even more irresistible is adding melted cheese. Ooey, gooey melted cheese takes this sandwich up a notch in terms of flavor and satisfaction.
But does adding cheese significantly increase the calories? Let’s take a look.
Here are the calorie counts in typical cheeses added to French dip sandwiches:
– Cheddar cheese – 1 ounce (about 1-2 slices): 114 calories
– Swiss cheese – 1 ounce: 111 calories
– Provolone cheese – 1 ounce: 102 calories
– Mozzarella cheese – 1 ounce: 85 calories
So depending on the type and amount of cheese used, adding cheese will increase the overall calorie count by 100-150 calories.
If we add 2 ounces (2 slices) of cheddar cheese to our example French dip sandwich, the new calorie count would be:
– Bread: 150 calories
– Roast beef: 150 calories
– Jus: 20 calories
– Cheddar cheese: 228 calories
– **Total Calories: About 548**
So our total calories jumps up significantly by adding two slices of cheese. Even just a single slice of cheese typically adds at least 100 calories to the sandwich.
Portion Size Impacts Calories
Another important factor impacting the calorie content of a French dip sandwich is the total portion size.
A small 4-inch “lunch size” French dip may contain around 200-250 calories total. While a large 12-inch sub roll French dip could have 700-800 calories or more.
Here are some examples of calories based on French dip sandwich portion sizes:
– 4-inch lunch sandwich: Approximately 250 calories
– 6-inch standard sandwich: Approximately 300-400 calories
– 8-inch large sandwich: Approximately 450-550 calories
– 12-inch giant sandwich: Approximately 700-800+ calories
As you can see, portion sizes make a very big difference in the calorie counts for French dip sandwiches. A large 12-inch sub roll sandwich can provide nearly 4 times as many calories as a 4-inch “slider” sized serving!
When dining out, pay close attention to just how large that French dip sandwich is before ordering. Or consider ordering a half sandwich or side portion to control calories. Splitting a full large sandwich with a dining companion is also a smart strategy.
Calories Can Vary by Meat Cut
In a traditional French dip sandwich, the roast beef used is usually a leaner, tender cut like top round, bottom round, or eye round. However, some restaurants or homemade versions may use fattier cuts like prime rib or brisket.
The leaner roast beef cuts provide 150-200 calories per 3-4 ounce serving. Here are calorie comparisons for different cuts:
– Eye of round roast beef (3 ounces): 158 calories
– Bottom round roast beef (3 ounces): 185 calories
– Top round roast beef (3 ounces): 172 calories
– Prime rib (3 ounces): 211 calories
– Brisket (3 ounces): 215 calories
As you can see, cuts like prime rib or brisket contain at least 50 more calories per serving compared to leaner round cuts. So opting for sandwiches made with fattier cuts of meat does increase the calorie amount.
When ordering a French dip, inquire about the cut of roast beef used if you are hoping for a leaner option. Or choose sandwiches listing “round” or “lean roast beef” on the menu description.
Healthier Bread Options
There are also easy ways to lighten up a French dip sandwich. Opting for a whole grain bread or baguette can provide more fiber and nutrients than plain white French bread.
Here are some healthier bread options and their average calories for a 4-ounce serving:
– Whole wheat baguette: Around 140 calories
– Whole wheat French bread: Around 120 calories
– Sourdough bread: Around 130 calories
– Rye bread: Around 140 calories
– Ciabatta roll: Around 160 calories
You can also choose a lower-calorie bread made with sprouted grains, like Ezekial bread, which contains about 80 calories per ounce.
So using a fiber-rich whole grain bread can save you 20-40 calories compared to plain white French bread. Over the course of a full sandwich, that calorie reduction adds up through the smart swap.
Condiment and Add-On Calorie Counts
Don’t forget that condiments and add-ons like spreads, dressings, and extras also contribute calories to a French dip sandwich.
Here are some common condiment calorie counts:
– 1 tablespoon mayonnaise: 90 calories
– 1 tablespoon butter: 100 calories
– 1 tablespoon olive oil: 120 calories
– 1 tablespoon horseradish sauce: 15 calories
– 1 teaspoon yellow mustard: 5 calories
– 2 tablespoons low-fat French dressing: 45 calories
And calories for typical add-ons:
– Jalapeño peppers, 2 slices: 4 calories
– Sauteed onions, 2 tablespoons: 8 calories
– Sauerkraut, 2 tablespoons: 10 calories
– Avocado, 2 slices: 50 calories
– Sliced mushrooms, 1/4 cup: 9 calories
While most condiments and addons are relatively low in calories, they can still make a difference in your total meal calorie count. For example, skipping the 150 calorie spread of mayo or butter makes a significant impact.
Opt for lighter options like mustard, horseradish, vinegar, salsa or hot sauce on your sandwich. And load up on unlimited veggies to add flavor and bulk without significant calories.
Healthy Preparation Methods
How you prepare and assemble a French dip sandwich also influences its nutrition profile. Some easy ways to keep your sandwich healthy include:
– Opting for lean roast beef cuts like round or loin
– Using reduced-sodium beef broth for the au jus
– Choosing whole grain or sprouted bread
– Toasting the bread to add crunch without calories
– Loading up on veggies like sauteed onions, peppers, mushrooms
– Using lower-calorie condiments like mustard or hot sauce
– Spreading condiments thinly or skipping them altogether
– Serving the sandwich open-faced to cut bread calories in half
With smart choices, you can enjoy a satisfying French dip sandwich in the 300-400 calorie range, even with added cheese. Portion control is also key – splitting a large sandwich or taking half home prevents overeating.
Nutrition Summary
So how many calories are really in a French dip sandwich? Here is a summary:
– A basic French dip sandwich averages around 300-350 calories
– Adding cheese tacks on an extra 100-150 calories
– Larger portion sizes can drive up calorie counts to 700+ calories
– Leaner meat cuts are preferable to limit fat and calories
– Whole grain bread saves 20-40 calories compared to white bread
– Condiments, spreads and add-ons contribute small amounts of calories
– Healthy preparation and portion control keep calories in check
In conclusion, a reasonable cheese French dip sandwich will provide around 400-500 calories for a standard serving size. Watch out for oversized portions, fatty meat cuts and high-calorie condiments that can cause the calories to accumulate. But when made with smart choices, the classic French dip sandwich can be part of a healthy, balanced diet. Dip in and enjoy!
