How Many Calories Are in a Homemade Reuben?

December 6, 2025 •

3 min read

The calorie count of a classic, deli-style reuben can easily exceed 700 calories per serving. When you make a homemade reuben, however, you have complete control over the ingredients and can significantly influence the final calorie count, adjusting it to your nutritional needs.

Quick Summary

Calorie content in a homemade reuben varies based on ingredients and portion sizes. The main components are corned beef, Swiss cheese, sauerkraut, and Russian dressing, all served on rye bread.

Key Points

Calorie Range: A homemade reuben typically falls between 500 and 800 calories, depending heavily on ingredient choices and portion sizes.
Core Components: The primary calorie contributors are the corned beef, Swiss cheese, and the Russian dressing.
Reduce Calories: Key strategies include using less meat and cheese, making a lower-fat Russian dressing, and being mindful of the bread and butter.
Ingredient Impact: For instance, a 4-ounce portion of corned beef can add over 280 calories, and a 2-tablespoon serving of traditional Russian dressing can add 135+ calories.
Sauerkraut Benefits: The sauerkraut is a low-calorie addition that provides fiber and probiotics, making it a great way to add bulk and flavor healthily.
Healthier Swaps: Making your own dressing with a Greek yogurt base and opting for less butter or oil are simple ways to make a lighter version.

The Calorie Breakdown of a Classic Homemade Reuben

To understand the total caloric value of your homemade reuben, it's essential to analyze each component individually. The final number is highly dependent on the quality, quantity, and type of ingredients used, offering a range rather than a single fixed number.

Corned Beef

As the protein centerpiece, corned beef is a major calorie contributor. A 3-ounce (85-gram) serving of cooked corned beef contains around 213 calories. However, many homemade sandwiches use 4-6 ounces of meat, pushing this component alone to over 400 calories. Using a leaner cut or trimming excess fat can help reduce this. For example, a restaurant-sized reuben could use up to 8 ounces, doubling the calorie impact of the meat.

Swiss Cheese

Swiss cheese adds creaminess and flavor but is also a calorie-dense ingredient. A standard 2-ounce serving of Swiss cheese, common for a deli-style sandwich, adds approximately 189 calories. Using less cheese or opting for a lower-fat Swiss cheese can lower the calorie count significantly.

Rye Bread

The type and number of slices of rye bread matter. Two slices of traditional rye bread typically account for around 166 calories. Thicker, larger slices or a different type of bread like pumpernickel will have a different impact. For example, a single slice of homemade protein bread can have 175 calories, while a hearty deli rye slice may exceed 200 calories. Opting for thin-sliced bread can be an easy way to cut calories.

Russian Dressing

Russian dressing is a significant source of calories due to its mayonnaise base. A typical 2-tablespoon serving can range from 135 to over 200 calories, depending on the recipe. Homemade dressings allow for substitutions, such as using plain Greek yogurt or low-fat mayonnaise, which dramatically cuts the fat and calorie content.

Sauerkraut

This fermented cabbage is the most calorie-friendly component. A quarter-cup serving of sauerkraut contains only 6 to 9 calories. It adds tanginess and texture with minimal caloric impact, and some versions offer probiotic benefits as well. Using more sauerkraut can be a great way to bulk up your sandwich without adding significant calories.

Comparison of Calorie Counts: Classic vs. Lighter Reuben


Component	Classic Homemade Reuben (Calories)	Lighter Homemade Reuben (Calories)
Corned Beef (4 oz)	284	213 (3 oz)
Swiss Cheese (2 oz)	189	95 (1 oz, half portion)
Rye Bread (2 slices)	166	130 (2 thin slices)
Russian Dressing (2 tbsp)	135	60 (2 tbsp, yogurt-based)
Sauerkraut (1/2 cup)	15	15 (1/2 cup)
Total Calories	~789 calories	~513 calories

How to Build a Low-Calorie Reuben

Here are some practical tips for enjoying your favorite sandwich with fewer calories:

Reduce Meat Portion: Instead of a thick stack of corned beef, use a more moderate 3-ounce portion. You still get the savory flavor without the extra fat and calories.
Choose Lower-Fat Cheese: Swiss cheese is delicious, but using a reduced-fat version or even a smaller slice can make a difference. Some prefer to omit the cheese entirely, but that changes the classic flavor profile.
Switch Your Dressing Base: Making your own Russian dressing with a base of Greek yogurt, low-fat mayo, and a touch of chili sauce, ketchup, and pickle relish significantly reduces fat and calories.
Go Easy on the Butter: Pan-frying the bread in butter adds a lot of unnecessary calories. Use a non-stick pan and a light spray of cooking oil or simply toast the bread instead.
Load up on Sauerkraut: Sauerkraut is low-calorie and high in fiber. Add extra sauerkraut to provide bulk and a tangy flavor boost without increasing the overall calorie count.

The Health Implications of a Homemade Reuben

While a reuben can be a high-calorie and high-sodium meal, making it at home offers control over your nutrient intake. Commercial reubens from delis or restaurants can contain over 3200mg of sodium, well above the recommended daily intake. Homemade versions allow you to manage this. The corned beef and Swiss cheese provide significant protein, while the rye bread adds some fiber, and the sauerkraut contributes beneficial probiotics.

Conclusion

On average, a classic homemade reuben contains between 500 and 800 calories, but this can be greatly reduced by adjusting ingredients and portion sizes. By swapping full-fat for lower-fat options and controlling portion sizes, you can create a healthier version of this iconic sandwich that fits your dietary goals. Enjoying a reuben at home means you're in charge of the nutrition, allowing you to indulge in the flavor without overdoing the calories.

Frequently Asked Questions

The portion size of calorie-dense ingredients, particularly the corned beef, cheese, and Russian dressing, is the primary factor. Increasing or decreasing the amount of these items will have the most significant impact on the total calorie count.

To reduce calories, use a smaller portion of corned beef, opt for a reduced-fat Swiss cheese or less of it, and make a lower-calorie Russian dressing using a yogurt or low-fat mayonnaise base.

Yes, the type and thickness of the bread will impact the calories. Two slices of traditional deli rye bread typically add about 166 calories. Using thinner slices or a lighter bread can slightly lower the total.

No, sauerkraut is a very low-calorie ingredient. A quarter-cup serving adds only a handful of calories, making it a healthy way to add flavor and texture.

You can create a lighter version of Russian dressing by mixing non-fat plain Greek yogurt with a small amount of ketchup, relish, and spices. This significantly cuts the fat and calories from the traditional mayonnaise-based recipe.

A standard 3-ounce serving of cooked corned beef contains around 213 calories. However, many homemade and deli reubens use larger, 4-6 ounce portions, increasing the calorie count accordingly.

Making a reuben at home gives you complete control over ingredients and portions, making it easier to create a healthier version than most restaurant sandwiches, which often use generous portions and high-calorie ingredients.