A double roast beef sandwich is a hearty sandwich that can make a filling meal. However, with two servings of roast beef, cheese, and often other high-calorie ingredients, it also packs a lot of calories. Knowing the calorie count can help you make informed choices about how a double roast beef sandwich fits into your overall daily calorie needs.
Quick Answer
A double roast beef sandwich at a typical deli or fast food restaurant contains 600-1200 calories, on average. The exact number of calories depends on the specific ingredients, portions, brand, and preparation method. Roast beef, cheese, bread, spread, and any additional toppings or condiments all contribute to the total calorie count.
Calories in the Main Ingredients
The three main high-calorie ingredients in a double roast beef sandwich are the roast beef, cheese, and bread. Here is a breakdown of the typical calorie counts:
Roast Beef
– A 3-ounce serving of roast beef contains about 175 calories.
– A double roast beef sandwich typically has around 6 ounces or 170 grams of roast beef.
– That equals about 350 calories just from the roast beef alone.
Cheese
– 1 slice (1 ounce) of cheddar cheese has about 115 calories.
– American and Swiss cheese have about 105 calories per slice.
– If a double roast beef sandwich has two slices of cheese, that adds about 210-230 calories.
Bread
– A typical 6-inch sandwich roll has 200-240 calories.
– Heartier bread like a sub roll can have 300 calories or more.
– Double that for the two slices of bread in a double roast beef sandwich.
So just the roast beef, cheese, and bread alone provides around 800-1000 calories in a double roast beef sandwich.
Calories in Additional Ingredients
Other typical sandwich ingredients will further increase the calorie count:
- Spread: Mayonnaise has about 100 calories per tablespoon. Mustard has about 5-20 calories per teaspoon.
- Lettuce and Tomatoes: Negligible calories, less than 5 calories per serving
- Onions: Around 15 calories in 2 onion slices
- Pickles: Around 5-10 calories per pickle slice
- Jalapeños: About 5 calories per pepper ring
- Oil, vinegar, spices: Generally minimal impact, less than 5 calories
Any additional meat or cheese toppings can add 50-150 calories per ounce.
So these extra ingredients can easily tack on an extra 100-300 calories to the sandwich total.
Total Double Roast Beef Sandwich Calories
Adding up the calories in all the main ingredients and standard toppings or condiments gives a total calorie count for a typical double roast beef sandwich:
600-1200 calories
That’s a wide range, but it covers anything from a lighter sandwich with just roast beef, one slice of cheese, and simple bread up to a heartier sandwich piled high with extra meat, cheese, spreads, vegetables, and bread.
Here is a breakdown of the calorie count based on specific examples from popular restaurants:
| Double Roast Beef Sandwich | Total Calories |
|---|---|
| Arby’s Double Roast Beef Classic | 760 |
| Firehouse Subs Double Meat Roast Beef Sub | 980 |
| Jimmy John’s Giant #16 The J.J. Gargantuan with double roast beef | 890 |
| Two roast beef, one cheese, on white subway-style sandwich bread | 600 |
| Two roast beef, two cheddar, mayo, on sub roll | 950 |
As you can see, even plain double roast beef sandwiches from restaurants tend to contain 700-1000 calories. Loading up the sandwich adds more calories, while lighter homemade sandwiches can clock in at around 600 calories.
Variables Affecting Calorie Count
The precise calorie count of any double roast beef sandwich can vary based on:
- Type of bread: More calories for sub rolls, kaiser rolls, focaccia, etc than simple sandwich bread
- Size of bread: 6-inch rolls have less calories than 8-12 inch sub rolls
- Amount of roast beef: More meat equals more calories
- Type of cheese: Cheddar, American, and Swiss have the highest calories
- Amount of cheese: Two slices contains twice the calories of one slice
- Spread: Mayo has more calories than mustard or light mayo
- Vegetable toppings: Lots of avocado, bacon, fried onions adds calories
- Cooking method: Oil used for grilling or sautéing adds calories
In general, sandwiches from restaurants and delis also tend to have higher calorie counts than simpler homemade sandwiches.
Nutrition Contents
Aside from calories, here is the full nutrition breakdown for a typical double roast beef sandwich:
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Total Fat | 35g | 54% |
| Saturated Fat | 15g | 75% |
| Cholesterol | 125mg | 42% |
| Sodium | 1800mg | 75% |
| Total Carbohydrate | 55g | 18% |
| Dietary Fiber | 4g | 14% |
| Protein | 60g | 120% |
As shown, a double roast beef sandwich is very high in protein, saturated fat, and sodium while also containing a high amount of total fat. Carbohydrates and fiber contents are moderate.
This nutrient profile reflects the large amounts of roast beef, cheese, and bread in the sandwich. Those wanting to lower fat, saturated fat, sodium, cholesterol, or carbohydrates may want to limit double roast beef sandwiches or modify the ingredients.
Roast Beef Sandwich Calories Compared To Other Sandwiches
How does a double roast beef sandwich compare calorie-wise to other popular sandwich types?
| Sandwich | Calories |
|---|---|
| Double roast beef | 600-1200 |
| Ham and cheese | 300-500 |
| Turkey | 300-600 |
| Chicken salad | 300-700 |
| Egg salad | 300-500 |
| Grilled cheese | 400-700 |
| PB&J | 300-500 |
| B.L.T | 400-600 |
| Tuna salad | 300-600 |
Double roast beef sandwiches tend to be one of the highest-calorie options compared to other common sandwich fillings. The large amounts of meat and cheese contribute to the higher calories versus lighter sandwiches like turkey, chicken salad, egg salad or PB&J. However, some sandwiches like B.L.T.s or grilled cheese can also be high in calories.
Tips For Reducing Calories in a Roast Beef Sandwich
For those looking to cut back on calories in their double roast beef sandwich, here are some simple tips:
- Ask for one slice of cheese instead of two
- Choose mustard instead of mayo-based spreads
- Pick lighter bread options like whole wheat or sourdough
- Load up on veggies like lettuce, tomatoes, onions, pickles for volume
- Order a 6-inch or small sandwich instead of a large sub
- Skip any fried onion rings or bacon as sandwich toppings
- Order your sandwich without any oil or butter when grilled or panini-pressed
- Split your sandwich in half and save one portion for another meal
Following some of these guidelines can potentially reduce 200-400 calories from your double roast beef sandwich. You can still enjoy the flavors while limiting portions of the highest calorie ingredients.
Health Benefits of Roast Beef
While high in calories, fat, and sodium, roast beef and roast beef sandwiches also provide some potential health benefits:
- High-Quality Protein: Roast beef contains all 9 essential amino acids needed to support muscle growth and maintenance. The protein also helps keep you feeling fuller for longer.
- Iron: Roast beef provides heme iron, which is more bioavailable than non-heme iron from plants. This makes it easier to absorb and helps prevent iron deficiency.
- Vitamin B12: Roast beef is an excellent source of vitamin B12, which supports red blood cell formation and nerve function.
- Zinc: Zinc in roast beef assists with immune function, cell growth, wound healing, DNA and protein production.
- Selenium: This antioxidant mineral in roast beef helps protect cells from damage and regulates thyroid hormones.
So while high in fat and sodium, roast beef still provides high-quality protein and several important vitamins and minerals. Eating it in moderation as part of an overall healthy diet can allow you to gain benefits while limiting any downsides.
Conclusion
A double roast beef sandwich contains a hefty dose of calories, ranging from 600-1200 calories depending on size and ingredients. This high count comes from generous portions of roast beef, cheese, and bread or roll in each sandwich. Adding cheese, spreads, vegetables, and using richer bread can further increase the calories.
Double roast beef sandwiches tend to be one of the higher-calorie sandwich options, providing more calories than lighter sandwiches with turkey, chicken, egg salad, or PB&J. However, they still provide important nutrients like protein, iron, zinc, vitamin B12, and selenium when consumed in moderation. Those looking to reduce calories can customize their sandwich, choose lighter ingredients, or split a large sandwich into two meals. Overall, being aware of portion sizes and calories can help you balance roast beef sandwiches into your diet.
