How many calories are in a NYC deli roll?

January 7, 2026 •

4 min read

A standard Modern Bakery New York Deli roll contains approximately 220 calories, but that's just for the bread. The total calorie count for a complete NYC deli roll sandwich can skyrocket to well over 700-800 depending entirely on the specific ingredients added by the deli.

Quick Summary

The calorie count of a NYC deli roll varies greatly based on its fillings and condiments, ranging from a few hundred for the plain roll to over 800 for a fully loaded sandwich. Learn how to estimate the nutritional value of your favorite deli order.

Key Points

Roll Calories: The NYC deli roll itself (like a Modern Bakery kaiser roll) contains approximately 220 calories.
Fillings Factor: The calorie count significantly increases based on fillings, especially with generous portions of meat and cheese.
High-Calorie Add-ons: A typical fully loaded deli roll can reach 700-800+ calories due to meat, cheese, and creamy condiments like mayo.
Leaner Options: Opting for lean turkey, light cheese, and mustard can create a healthier, lower-calorie version of the classic sandwich.
Condiment Calorie Trap: Regular mayonnaise can add 100-200 calories per sandwich, making condiment choice a major factor in the total.
Customization is Key: Controlling your portions of meat, cheese, and condiments is the most effective way to manage the overall calorie content of your deli roll.

The Base: Understanding the Deli Roll Calories

The foundation of any NYC deli roll sandwich is, of course, the roll itself. A common brand, Modern Bakery, offers a plain New York Deli roll that contains roughly 220 calories. This is a good starting point for your calculation, but it's crucial to remember this is only a fraction of the final count. The roll primarily contributes carbohydrates, but it's the added protein, fat, and condiments that significantly increase the overall caloric intake.

The Impact of Fillings: Meat and Cheese

The protein and fat from your chosen fillings will rapidly increase the total calories. For example, a typical deli sandwich could include several ounces of meat and slices of cheese, which adds up quickly. Turkey is a leaner option, while fattier cuts of meat or multiple slices of cheese can substantially increase the fat and calorie content.

Meat: The amount of meat is a major factor. A 2 oz serving of sliced turkey can add around 60 calories, but many delis use 4 to 6 ounces, easily doubling or tripling that amount. Pastrami or corned beef, while delicious, are significantly higher in fat and sodium, pushing the calorie count even higher.
Cheese: Cheese is another high-calorie addition. Just two slices of cheddar can add 160 calories. Many delis pile on the cheese, so it's easy to consume two to three times that amount in a single sandwich. For those watching their weight, asking for less cheese or skipping it entirely is a simple way to cut down.

Condiments and Toppings: The Hidden Calories

While often overlooked, condiments and sauces can be a major source of hidden calories. A generous slathering of regular mayonnaise can add 100-200 calories or more to your meal. Salad dressings and other creamy sauces are also high-calorie culprits. Opting for lighter alternatives can make a big difference.

Mayonnaise: Standard mayonnaise is high in fat and can add a significant calorie load. Light mayo offers a lower-calorie alternative, but many delis use a heavy hand when applying it.
Mustard: Yellow or Dijon mustard is an excellent, low-calorie alternative to mayonnaise. Many spicy mustards also have minimal calories, adding flavor without the guilt.
Sauces: Creamy sauces, like Russian or Thousand Island dressing, are calorie-dense. Switching to a simple vinegar-based dressing or a sprinkle of herbs and spices is a much healthier choice.

Calorie Comparison: A Look at Different Deli Roll Combos

To better illustrate how your choices impact the final calorie count, here's a comparison table featuring some common NYC deli roll configurations.


Sandwich Combo	Estimated Calories	Notes
Plain Deli Roll	~220	Just the bread, no fillings.
Turkey and Swiss	~500-600	Includes a moderate portion of deli turkey and two slices of Swiss cheese.
Roast Beef and Cheddar	~650-750	Higher in fat due to the beef and cheddar cheese, plus a spread.
Fully Loaded with Mayo	~800+	Includes generous portions of meat, cheese, and a heavy-handed application of regular mayonnaise.
Leaner Option	~350-450	Lean turkey, low-fat cheese (or no cheese), and mustard instead of mayo.

How to Build a Healthier Deli Roll

For those who love the classic NYC deli roll but want a healthier option, here are some tips for building a lower-calorie, yet still delicious, sandwich.

Go Lean on the Meat: Request leaner cuts of meat like turkey or chicken breast. Ask for a specific weight, such as 2-3 ounces, to control the portion size.
Watch the Cheese: Either skip the cheese or ask for a single, thin slice of a lower-fat option like provolone.
Swap Your Condiments: Trade high-fat condiments like mayonnaise for flavorful, low-calorie alternatives such as mustard, hot sauce, or a light sprinkle of salt and pepper.
Fill with Veggies: Maximize the fresh vegetables. Lettuce, tomato, onions, and pickles add crunch and nutrients with minimal calories.
Consider a 'Salad' Instead: For a significantly lighter meal, consider turning your deli roll into a salad. Pile the deli meat and toppings on a bed of greens instead of the bread.

Conclusion

Determining how many calories are in a NYC deli roll is not a simple answer, as the total depends entirely on the fillings and condiments chosen. While the roll itself contributes a modest amount, adding meat, cheese, and creamy spreads can easily push the total to over 700-800 calories. By being mindful of your ingredient choices and portion sizes, you can significantly reduce the caloric impact of your deli sandwich without sacrificing flavor. With a few simple swaps, a deli roll can be a satisfying part of a balanced diet.

A Deeper Dive into Deli Nutrition

For more detailed nutritional information on various deli meats and cheeses, you can explore resources like Nutritionix to help you make more informed decisions about your meal choices. Taking a moment to consider the individual components of your sandwich is key to controlling its overall health impact.

Sources

Nutritionix, "Calories in New York Deli Rolls from Modern Bakery," nutritionix.com
Eat This Much, "Modern Bakery New York Deli Rolls Nutrition Facts," eatthismuch.com
Reddit, "How many calories do you think a typical deli sandwich on a..." reddit.com

Frequently Asked Questions

A standard deli roll sandwich with meat and cheese can easily range from 500 to 750 calories, depending on the type and quantity of ingredients used.

A plain kaiser roll, which is the type often used for a NYC deli roll, contains around 220 calories.

To reduce calories, choose leaner deli meats like turkey or chicken, use less cheese, and replace high-fat mayonnaise with low-calorie condiments such as mustard.

No, lettuce and tomato are very low in calories and add volume, fiber, and nutrients to your sandwich without significantly increasing the calorie count.

Yes, the type of deli meat is very important. Lean options like turkey have fewer calories than higher-fat meats such as pastrami or corned beef.

The fat content varies but can be high, especially with multiple slices of cheese and heavy applications of mayonnaise. A single roll's fat content is low, but the fillings change this dramatically.

Yes, many prepared deli roll products have nutritional information available through databases like Nutritionix. For made-to-order sandwiches, you will need to estimate based on the ingredients.