A chopped cheese sandwich, also known as a chopped cheese or cheese chop, is a popular sandwich commonly found at New York City bodegas or deli counters. It consists of ground beef and melted American cheese on a hero roll or bread, seasoned simply with salt, pepper, and onions. Chopped cheeses are beloved for being a quick, tasty, and inexpensive meal or snack. But how many calories are actually in a chopped cheese sandwich from your local deli counter? In this comprehensive guide, we’ll break down the typical calorie count and nutritional value of a deli chopped cheese.
What is in a Deli Chopped Cheese?
The basic chopped cheese sandwich consists of just a few simple ingredients:
- Bread or roll – Often a hero roll, hoagie roll, kaiser roll, or Italian bread
- Ground beef – Typically 2-4 oz uncooked weight
- American cheese – Usually 2-3 slices
- Onions – Either raw sliced onion or sauteed onion
- Seasonings like salt, pepper, and oregano
Some delis or bodegas may add additional toppings like lettuce, tomato, jalapeños, hot sauce, or condiments like mayo or mustard. But the core ingredients are bread, ground beef, cheese, and onions. The meat is cooked on a flat-top grill and chopped up, hence where the name “chopped cheese” comes from. The cheese is placed over the chopped meat so it can get melty and gooey when served.
Calories in Bread
The type of bread used can significantly affect the calorie count of a chopped cheese sandwich. A typical hero roll, sub roll, or hoagie roll contains:
- Hero roll – About 230 calories
- 9″ sub roll – Around 280 calories
- Hoagie roll – Approximately 240 calories
So the bread alone contributes 230-280 calories to the total calories in a chopped cheese. Italian or French bread often used for chopped cheese provides:
- Italian bread – Around 210 calories per 6″ loaf
- French bread – Approximately 190 calories per 6″ loaf
Going with a lighter option like Italian or French bread over a heavy hero roll can shave off up to 100 calories from your chopped cheese sandwich.
Calories in Ground Beef
The uncooked ground beef in a chopped cheese ranges from 2-4 oz, depending on the size of the sandwich. Here are the calories for common uncooked ground beef serving sizes:
- 2 oz ground beef – Approximately 230 calories
- 3 oz ground beef – Around 345 calories
- 4 oz ground beef – Roughly 460 calories
Once the ground beef is cooked, some of the fat melts off, reducing the calories slightly. Cooked ground beef has about:
- 2 oz cooked ground beef – Approximately 200 calories
- 3 oz cooked ground beef – Roughly 300 calories
- 4 oz cooked ground beef – About 400 calories
So the cooked ground beef in a chopped cheese sandwich likely provides 200-400 calories.
Calories in Cheese
The gooey melted American cheese is what really brings the flavors together in a chopped cheese. Typically 2-3 slices of cheese are used. Here’s the calorie count for American cheese slices:
- 1 slice American cheese – Around 110 calories
- 2 slices American cheese – Approximately 220 calories
- 3 slices American cheese – Roughly 330 calories
So the melted cheese contributes 110-330 calories to a chopped cheese sandwich. Opting for 2 slices instead of 3 slices can save over 100 calories.
Calories in Onions
Raw or sauteed onions are an integral seasoning and texture component of a chopped cheese. But onions are very low in calories, providing:
- 1/4 cup raw onions – Around 15 calories
- 1/4 cup cooked onions – Approximately 35 calories
So the onion has a negligible effect on the calories in a chopped cheese, adding just 15-35 calories.
Calories in Additional Toppings
Any additional toppings will increase the calorie count of your chopped cheese sandwich. Here are the approximate calories for common chopped cheese toppings:
- Lettuce – 5 calories per leaf
- Tomato – 10 calories per slice
- Jalapeños – 5 calories per pepper
- Mayo – 90 calories per tablespoon
- Mustard – 0 calories
- Ketchup – 15 calories per tablespoon
- Hot sauce – 0 calories
So condiments like mayo or ketchup can add nearly 100 calories to your chopped cheese if added liberally. Go easy on the condiments to keep your sandwich calories in check.
Total Calories in a Deli Chopped Cheese
Adding up the calorie counts for each component, a typical deli chopped cheese sandwich made with:
- A hero roll
- 3 oz cooked ground beef
- 2 slices American cheese
- Onions
…contains approximately:
- Hero roll – 230 calories
- 3 oz ground beef – 300 calories
- 2 slices cheese – 220 calories
- Onions – 15 calories
- Total: Around 765 calories
The total calories can range from about 600 for a lighter chopped cheese up to over 1,000 calories for a loaded chopped cheese with 4 oz meat, extra cheese, and sauces on an oversized roll.
Here is a table summarizing the calorie range of each component and total calories:
| Ingredient | Calorie Range |
|---|---|
| Bread | 190-280 calories |
| Ground Beef | 200-400 calories |
| Cheese | 110-330 calories |
| Onions | 15-35 calories |
| Total Calories | 600-1000+ calories |
Nutritional Value of a Deli Chopped Cheese
Beyond just calories, what is the overall nutritional value of a chopped cheese sandwich? Here are the typical nutrition facts for a standard chopped cheese:
Chopped Cheese Nutrition Facts (3 oz patty with 2 slices cheese on hero roll)
| Calories | 765 |
|---|---|
| Fat | 36g |
| Carbs | 57g |
| Protein | 39g |
| Sodium | 1365mg |
As you can see, a typical chopped cheese sandwich delivers a hefty dose of calories, fat, carbs, and sodium. The protein content is excellent at 39g, but the saturated fat and sodium levels are quite high.
Some healthier options include:
- Choose leaner ground beef or turkey
- Use just 1 slice of low-fat cheese
- Opt for low-sodium seasonings
- Go easy on condiments like mayo
- Select whole wheat bread
- Load up on veggie toppings
This improves the nutritional profile, but a chopped cheese will still remain a high calorie sandwich. Going with a smaller portion size is an easy way to reduce calories, fat, carbs, and sodium.
Ways to Reduce Calories in a Chopped Cheese
If you want to lighten up your chopped cheese sandwich, here are some simple tips to reduce the calories:
- Use a lighter bread like Italian or French instead of a heavy sub roll
- Choose only 2 oz of ground beef instead of 4 oz
- Opt for 2 slices of reduced-fat cheese
- Load up on veggie toppings like lettuce, tomato, and onion
- Skip any mayo or use just a small drizzle
- Ask for less cheese and light sauce
- Order a mini or “single” chopped cheese
- Split the full sandwich and eat only half
- Drink water instead of sugary soda as a beverage
Implementing some of these easy swaps can save you hundreds of calories compared to a loaded footlong chopped cheese with extra meat, cheese, and sauces.
Healthier Chopped Cheese Options
If you really want to lighten up your chopped cheese, some healthier options include:
- Ground turkey instead of ground beef
- Whole wheat bread or wrap
- Part-skim mozzarella cheese
- Lots of veggies like lettuce, tomato, onion, pepper
- Avocado spread instead of mayo
- Mustard or salsa for sauce instead of mayo
This healthier version will slash the fat, carbs, and calories compared to a classic deli chopped cheese made with full-fat beef and cheese.
You can also make your own healthy chopped cheese sandwich at home. That way you can control all the ingredients and portions. Some tasty recipes for lighter chopped cheeses include:
- Grilled Chicken Chopped Cheese
- Veggie Chopped Cheese with Avocado
- Bison Chopped Cheese with Goat Cheese
- Portobello Mushroom Chopped Cheese
- Smoked Salmon and Cream Cheese Chopped Cheese
So get creative with lean proteins, veggies, and low-fat cheeses to lighten up your homemade chopped cheese sandwiches.
Protein-Packed Chopped Cheese Alternatives
If you’re looking for a satisfying sandwich with lots of protein but less calories and fat than a chopped cheese, consider these alternatives:
- Grilled chicken sandwich
- Veggie burger
- Turkey burger
- Tuna salad sandwich
- Egg salad sandwich
- Grilled cheese with avocado
- Hummus and veggie pita
All of these sandwiches provide an excellent source of protein with way fewer calories and less saturated fat than a greasy deli chopped cheese.
Conclusion
A typical chopped cheese sandwich from a deli or bodega contains around 600-1,000+ calories depending on the serving size and toppings. A standard chopped cheese made with a hero roll, 3 oz beef patty, 2 slices cheese, and onions packs about 765 calories. The main sources of calories are the bread, ground beef, and cheese. You can lower the calories by opting for lighter bread, less meat and cheese, and extra veggies. Or make your own healthy chopped cheese sandwich at home. In moderation, an occasional chopped cheese can be part of a balanced diet, but alternatives like grilled chicken and veggie sandwiches are much lighter options. Hopefully this guide gave you a better understanding of the calorie count and nutritional value of a deli chopped cheese sandwich!
