How many calories are in a turkey Reuben?

October 30, 2025 •

3 min read

The average turkey Reuben contains approximately 400-660 calories, though the exact amount can vary significantly based on ingredients and preparation. The main calorie contributors are typically the melted Swiss cheese, the dressing, and the butter used for grilling, while the lean turkey offers a healthier protein source.

Quick Summary

This guide breaks down the calorie count of a turkey Reuben, exploring the different factors that influence its nutritional value. It compares homemade and restaurant versions, details the calorie contribution of each ingredient, and provides practical tips for reducing the calorie content of your sandwich without sacrificing flavor.

Key Points

Variable Calorie Count: A turkey Reuben's calorie total can range from 400 to over 800 calories, heavily depending on ingredients and portion sizes.
Homemade vs. Restaurant: Homemade versions tend to be lower in calories, as they allow for control over ingredients like cheese and dressing, unlike often-richer restaurant preparations.
Primary Calorie Contributors: High-calorie culprits include the full-fat Thousand Island or Russian dressing, Swiss cheese, and the butter used for grilling.
Lighter Ingredient Swaps: To reduce calories, use light dressing, less cheese, or toast the bread with cooking spray instead of butter.
Consider Sodium Content: Be mindful of high sodium levels from deli turkey and certain dressings, which can affect overall health.
A Balanced Approach: While calories are important, the sandwich also provides beneficial protein and probiotics from the turkey and sauerkraut, respectively.

Understanding the Calorie Count of a Turkey Reuben

A turkey Reuben, often seen as a lighter alternative to the traditional corned beef version, still packs a significant calorie punch. The final number is not fixed and can fluctuate wildly depending on a variety of factors. These include the type of bread, the amount of cheese, the richness of the dressing, and whether it's homemade or from a restaurant. Understanding how each component contributes to the total can help you make more informed dietary choices.

Calorie Breakdown by Ingredient

To see how the calories add up, it's useful to look at the individual ingredients:

Rye Bread: A typical serving of rye bread can contribute around 150-200 calories, and using marbled rye or extra-thick slices will push this number higher.
Dressing: The Thousand Island or Russian dressing can be a major source of calories, with two tablespoons adding over 100 calories. Light or low-fat versions can significantly reduce this.
Swiss Cheese: Swiss cheese is another dense calorie component. An average slice or two can add upwards of 100-200 calories, depending on thickness and type.
Turkey: As the leanest part of the sandwich, turkey breast is a calorie-efficient protein source. Three ounces of deli turkey might only add around 95 calories.
Butter: The butter used for grilling the bread is a hidden source of fat and calories. A small amount can add 50-100 calories or more.
Sauerkraut: This fermented cabbage is the low-calorie hero of the sandwich, adding only a handful of calories while providing flavor and beneficial probiotics.

Homemade vs. Restaurant Turkey Reubens: A Comparison

Restaurant sandwiches are often higher in calories due to larger portions, more generous use of cheese and butter, and higher-fat dressings. Homemade versions offer more control over every aspect of preparation.


Feature	Homemade Turkey Reuben	Restaurant Turkey Reuben
Portion Size	Easily controlled; typically 1 sandwich.	Often oversized, with extra cheese and dressing.
Ingredients	You choose lean turkey, low-fat dressing, etc.	Higher likelihood of richer, full-fat ingredients.
Preparation Method	You control the amount of butter/oil for grilling.	Grilling often uses generous amounts of butter for flavor.
Estimated Calories	400-550 calories, with potential for even lower.	Can range from 600 to over 800+ calories.

How to Create a Healthier Turkey Reuben

For those who love the taste but want to reduce the calorie and fat count, several simple swaps can make a big difference:

Lighten the Dressing: Use a low-fat or fat-free Thousand Island dressing, or make your own with Greek yogurt as a base.
Go Easy on the Cheese: Use a reduced-fat Swiss cheese or simply use less of it. The flavor is still there, just with fewer calories.
Switch Up the Bread: Opt for a thinner whole-grain rye or even a low-calorie bread substitute. Toasting without butter is another way to save calories.
Pan-Toast Instead of Grilling: Use a non-stick pan and a light cooking spray instead of butter for toasting the bread. This cuts out a significant amount of saturated fat.
Maximize the Fillings: Add extra sauerkraut or a layer of fresh spinach to increase bulk and nutrients with minimal calories.

The Nutritional Context of a Turkey Reuben

While the calorie count is important for weight management, it's also worth considering the other nutritional aspects. The turkey provides a good source of protein, which is essential for muscle maintenance and satiety. The sauerkraut offers fiber and is a source of probiotics, supporting gut health. The sandwich can also be a source of iron and calcium, depending on the cheese and bread used. However, the high sodium content in deli meats and some dressings means it should be enjoyed in moderation, especially for those monitoring their blood pressure.

Conclusion

So, how many calories are in a turkey Reuben? The answer isn't a single number but a range that depends on its ingredients and preparation. A standard restaurant version can easily exceed 650 calories, while a carefully prepared homemade sandwich can come in much lower, potentially under 500. By making smart substitutions, like using light dressing and less cheese, you can enjoy the classic flavors of this sandwich as part of a balanced diet. Ultimately, mindful eating and understanding the nutritional impact of your food choices are key to managing your caloric intake effectively.

Frequently Asked Questions

Yes, generally a turkey Reuben is considered a healthier option than a traditional Reuben made with corned beef. Turkey is a leaner protein than corned beef, which is typically fattier and contains more sodium. This typically results in a lower calorie and fat count for the turkey version.

To lower the fat, use a lean, oven-roasted turkey breast, opt for a reduced-fat Swiss cheese, and make your own light dressing with Greek yogurt. Additionally, toast the sandwich in a non-stick pan with a minimal amount of cooking spray instead of butter.

No, sauerkraut adds very few calories to a turkey Reuben. It is primarily fermented cabbage and is a great way to add flavor, texture, and probiotics with minimal caloric impact.

Both dressings are mayonnaise-based, but Russian dressing typically has a sharper, spicier flavor due to chili sauce or ketchup and horseradish, while Thousand Island is sweeter due to ingredients like relish and chili sauce. Both add similar amounts of calories and fat.

Yes, swapping out marbled or thick-cut rye bread for a thinner, whole-grain rye or even a low-calorie, high-fiber bread can help reduce the total calorie count of your sandwich significantly.

For a lower calorie alternative, you can use a reduced-fat Swiss cheese. Other options include provolone or a part-skim mozzarella, which can still provide that desirable melted texture with less fat.

Yes, the method of grilling is a key factor. Using a generous amount of butter can add 100 or more calories. Opting for a light cooking spray or a non-stick pan can help eliminate much of this added fat and calories.