How many calories are in a roast beef sandwich with cheese?

November 23, 2025 •

4 min read

According to several nutrition databases, a standard roast beef sandwich with cheese typically contains between 450 and 500 calories. This caloric content is influenced by a variety of factors, including the type of bread, cheese, and condiments used. Understanding the variables that affect the total calorie count is key to fitting this popular lunch item into a balanced diet.

Quick Summary

The calorie count of a roast beef and cheese sandwich varies significantly based on its components. Factors like the type of bread, cheese, quantity of meat, and added condiments or sauces can all change the nutritional profile, ranging from around 350 to over 700 calories. This guide provides a detailed analysis of these variables and offers tips for customizing a healthier version.

Key Points

Average Calories: A typical roast beef sandwich with cheese contains 450-500 calories, but this can change dramatically with ingredients.
Bread Matters: The type of bread is a major factor, with a large sub roll adding significantly more calories than simple sliced bread.
Cheese Influences: Different cheeses add varying calories, with a single slice of cheddar or Swiss contributing around 100-120 calories.
Condiments Add Up: Sauces like mayonnaise can significantly increase calories, whereas mustard or vegetables are low-calorie options.
Homemade vs. Fast Food: Homemade sandwiches offer more control over portion sizes and ingredients, typically resulting in a lower calorie and sodium count compared to fast-food versions.
Control Your Portions: Measuring ingredients at home is the most accurate way to manage and reduce the final calorie count of your sandwich.
Customization is Key: By making simple substitutions, you can easily create a healthier, yet still delicious, version of a roast beef and cheese sandwich.
Make Healthier Swaps: Opting for whole wheat bread, loading up on vegetables, and using low-calorie condiments are effective strategies for reducing calories.

Deconstructing the Calories in a Roast Beef Sandwich with Cheese

Understanding the calorie count in a roast beef sandwich with cheese isn't as simple as a single number. It's a sum of its parts, and each component contributes a different amount of energy. The average range of 450-500 calories is a starting point, but customization dramatically alters this figure. From the bread to the condiments, every choice you make impacts the final nutritional value.

The Impact of Bread Selection

Bread is a foundational component of any sandwich, and its calorie contribution varies widely. A simple slice of white bread differs significantly from a hearty, cheese-infused sub roll.

Classic White Bread: Two slices of standard white bread add approximately 150-200 calories. This is often the default, and one of the less calorically dense options.
Wheat Bread: Similar to white bread, two slices of wheat bread contribute a comparable number of calories, often with the added benefit of more fiber.
Sub Roll: A larger sub roll, especially if it's enriched with cheese or is particularly doughy, can add over 200 calories to the total. A footlong sub roll could add 400 calories or more before any fillings.
Thick-Cut Sourdough or Artisan Bread: While delicious, these options are often more dense and can contain a higher calorie count per slice than standard loaf bread.

How Cheese Adds Up

The type and amount of cheese are major determinants of the sandwich's final calorie count. Cheeses vary in their fat content, which directly correlates with calories.

Cheddar or Swiss: A single slice of cheddar or Swiss cheese typically adds around 100-120 calories.
Provolone: A popular choice for roast beef, a slice of provolone is usually in the same range, at roughly 90-100 calories.
Pepper Jack or Muenster: These can be slightly higher in calories due to their fat content, but generally remain under 120 calories per slice.
Processed Cheese: While convenient, processed cheese slices can sometimes have a higher fat content and added ingredients, impacting the calorie count.
Cheese Sauce: Options like Arby's Beef 'n Cheddar, which use a creamy cheese sauce, can significantly increase fat and sodium, raising the total calorie count well above that of a standard sliced cheese sandwich.

Condiments, Toppings, and Variations

Condiments and toppings are often overlooked calorie culprits. While a small amount seems insignificant, they can add up quickly.

Mayonnaise: A single tablespoon of mayonnaise can add around 90-100 calories. A generous spread can easily add more.
Deli Mustard: A more diet-friendly option, most mustards are very low in calories.
Arby's Sauce or Horsey Sauce: These proprietary sauces, like those found at Arby's, contain sugar and fat that increase calories compared to simple mustard.
Veggies: While low-calorie, toppings like lettuce, tomatoes, and onions add bulk and nutrients without adding significant calories.

A Breakdown of a Homemade vs. Fast Food Sandwich

The nutritional content of a roast beef sandwich can vary dramatically depending on where you get it. A homemade version allows for precise control over ingredients, while fast-food options often come with hidden calories from sauces and larger portion sizes.

Here is a comparison table outlining typical nutritional differences:


Feature	Homemade Roast Beef Sandwich (Health-Conscious)	Arby's Classic Beef 'n Cheddar
Calories	Approx. 350-450	450
Total Fat	Approx. 15-20g	20g
Saturated Fat	Approx. 5-7g	6g
Sodium	Approx. 500-800mg	1280mg
Carbohydrates	Approx. 30-40g	45g
Protein	Approx. 25-30g	23g
Bread	2 slices of whole wheat	Sesame seed bun
Cheese	1 slice Swiss or provolone	Cheddar cheese sauce
Condiments	Deli mustard, lettuce, tomato	Arby's Sauce

This comparison highlights the higher sodium and carbohydrate content often found in fast-food sandwiches due to larger buns and sauces. Making a sandwich at home allows you to use whole-grain bread and lighter condiments, significantly reducing sodium and calories without sacrificing flavor.

Healthy Customization Tips

For those who love a good roast beef sandwich but are watching their calorie intake, there are several ways to make it a healthier meal:

Choose whole wheat or whole grain bread for added fiber and nutrients over processed white bread.
Opt for a single, high-quality cheese slice instead of multiple slices or processed cheese sauce.
Load up on fresh vegetables, such as lettuce, tomato, bell peppers, and onions, for bulk and micronutrients.
Use low-calorie condiments like deli mustard or a small amount of low-fat mayo instead of full-fat versions or creamy sauces.
Watch your portion size. If making it at home, measure the amount of roast beef and cheese to ensure accuracy.
Consider an open-faced sandwich by using only one slice of bread, or serving the roast beef over a salad instead.

The Final Verdict

Ultimately, a roast beef sandwich with cheese is a versatile food. While the average fast-food version sits around 450-500 calories, a homemade, health-conscious version can be made for significantly less. By understanding the calorie contribution of each ingredient, you can easily adjust your sandwich to fit your dietary needs and goals, whether you are trying to lose weight or simply make more mindful food choices. For a reliable source of ingredient-specific nutritional information, resources like the USDA food database or calorie-tracking apps can be invaluable.

Note: Calorie counts are approximations and can vary based on brand, portion size, and preparation method. Always consult the nutrition information for specific products when possible.

Conclusion

While a roast beef sandwich with cheese can be a calorie-dense meal, it doesn't have to be. By thoughtfully selecting your ingredients and controlling portions, you can create a satisfying and flavorful sandwich that aligns with your nutritional objectives. Being mindful of bread, cheese, and condiment choices gives you the power to significantly alter the caloric footprint of your meal. Making informed decisions empowers you to enjoy this classic without derailing your diet.

Frequently Asked Questions

To reduce calories, use whole wheat bread, opt for a single slice of low-fat cheese like Swiss, use calorie-free condiments like mustard instead of mayo, and add plenty of fresh vegetables.

Generally, yes. Fast-food sandwiches like the Arby's Classic Beef 'n Cheddar often contain a higher calorie count due to larger, richer buns and high-fat cheese sauces, as well as added sodium.

Yes, adding extra cheese can significantly increase the calorie count. Each additional slice of cheese (e.g., cheddar, Swiss) can add over 100 calories, mainly from fat.

For a lower-calorie alternative, you can add flavor with Dijon mustard, a light horseradish sauce, or pile on fresh vegetables like cucumbers, bell peppers, and lettuce instead of cheese.

Bread choice is a key factor. While two slices of standard bread are fairly consistent, choosing a large, cheesy sub roll can add several hundred calories compared to smaller, lighter options like whole wheat bread.

Lean roast beef is generally a good source of protein and is often lower in fat and sodium than other processed deli meats, making it a healthier choice. However, nutritional content can vary based on preparation and seasoning.

Yes, you can. By being mindful of your portion sizes and making smart substitutions—like choosing whole wheat bread, limiting cheese to a single slice, and using low-calorie condiments—you can easily fit it into a calorie-controlled diet plan.