How many calories in a corned beef Reuben on rye bread?

November 30, 2025 •

4 min read

A classic corned beef Reuben on rye bread can contain anywhere from 500 to over 800 calories, depending heavily on the preparation and portion size. This high-calorie count is due to the rich combination of corned beef, melted Swiss cheese, tangy sauerkraut, and Russian dressing, all served between slices of buttered rye bread.

Quick Summary

This guide details the calorie content of a traditional corned beef Reuben, providing a precise breakdown of its key components. It examines how each ingredient contributes to the total caloric and nutritional value. The article also offers practical tips for reducing the calorie count without sacrificing flavor, including alternative preparation methods and ingredient swaps.

Key Points

Calorie Range: A classic Reuben typically contains 500 to over 800 calories, with restaurant versions often being on the higher end.
Component Breakdown: The main calorie drivers are the fatty corned beef, Swiss cheese, buttered rye bread, and the rich Russian or Thousand Island dressing.
Lighter Alternatives: Making a lighter version is possible by swapping corned beef for lean turkey, using reduced-fat cheese, and a low-fat dressing or mustard.
Sauerkraut Benefits: Despite the high-calorie components, the sauerkraut adds minimal calories and provides beneficial probiotics for gut health.
Ingredient Control: Homemade Reubens allow for the greatest control over portion sizes and ingredients, enabling you to significantly reduce the overall calorie count.
Moderation is Key: While a delicious treat, the classic Reuben is best enjoyed in moderation, with lighter versions being more suitable for frequent consumption.
Recipe Customization: Simple adjustments like using cooking spray instead of butter for grilling can also help cut down on fat and calories.

The Calorie Breakdown of a Classic Reuben

To understand the total calorie count of a corned beef Reuben, one must first break down its components. The classic Reuben is a rich, flavorful sandwich, and each element contributes significantly to its overall nutritional profile. The final calorie count can vary dramatically based on ingredient proportions, cooking method (e.g., amount of butter used for grilling), and whether it is a homemade or restaurant-prepared version.

Corned Beef

Corned beef is a primary source of protein and fat in the Reuben. A standard 3-ounce (85-gram) serving of cooked corned beef contains approximately 213 calories. However, deli-style portions or thicker slices can increase this number substantially. The fat content is also notable, contributing a significant portion of the total energy.

Swiss Cheese

Swiss cheese adds a creamy texture and more calories. A single 1-ounce slice of Swiss cheese contains roughly 106 to 110 calories. A typical Reuben might use two slices, pushing the cheese's contribution to over 200 calories.

Rye Bread

The foundation of the sandwich, two slices of standard rye bread, adds carbohydrates and calories. One slice of rye bread is around 83 calories, putting the bread's contribution at about 166 calories for the sandwich. The use of butter or oil for grilling the bread further increases this count.

Russian or Thousand Island Dressing

The signature sauce is a major calorie contributor. A single tablespoon of Russian or Thousand Island dressing can contain 50 to 60 calories, primarily from fat. Some recipes and restaurants are much more generous with the dressing, often adding several tablespoons, which can quickly add over 100 calories.

Sauerkraut

Sauerkraut is the lowest-calorie ingredient, adding a tangy contrast to the other rich flavors. A quarter-cup serving contains a minimal amount of calories, often less than 10. It is also a good source of fiber and probiotics, offering some health benefits.

Comparison: Reuben vs. Other Popular Sandwiches

To put the Reuben's caloric impact into perspective, comparing it to other common sandwiches is helpful. The following table illustrates the general calorie ranges for each, though specific values will vary widely based on preparation.


Sandwich Type	Approximate Calories	Typical Calorie Drivers
Classic Corned Beef Reuben	500-800+	Corned beef, cheese, and dressing
Turkey and Swiss	350-500	Lower fat meat and cheese, but still influenced by condiments.
Ham and Cheese	400-600	Often includes high-sodium deli meat and fatty condiments.
BLT	350-450	Calorie count is heavily dependent on the amount of bacon and mayonnaise.
Club Sandwich	600-800	Multiple layers of meat, cheese, bacon, and mayonnaise increase the caloric density.

How to Create a Lighter Reuben

For those who love the flavor but are watching their calorie intake, several modifications can significantly reduce the Reuben's caloric load. A few simple swaps can result in a delicious, guilt-free version.

Swap the meat: Replace the high-fat corned beef with lean turkey or even pastrami. A lightweight turkey Reuben is a popular alternative.
Choose the bread wisely: Instead of standard rye, use a thinner slice or a lighter whole-grain bread to cut down on carbohydrates and calories.
Reduce the cheese: Use a single, thinly sliced piece of reduced-fat Swiss cheese. Alternatively, some recipes can omit the cheese entirely without sacrificing too much flavor.
Lighten the dressing: Use a reduced-fat Thousand Island dressing or make your own with a base of Greek yogurt and a small amount of ketchup and relish. A small portion of spicy mustard can also provide a flavor kick for fewer calories.
Grill without butter: Toast the rye bread in a dry nonstick pan or use a nonstick cooking spray instead of butter.

By implementing these substitutions, you can enjoy the essence of a Reuben while maintaining a healthier calorie count. For example, a low-fat version using lean turkey and reduced-fat Swiss cheese can bring the calorie total down to a more manageable 350-400 calories per sandwich.

Making a Healthy Choice at Home

Controlling the ingredients and portion sizes is the best way to manage the nutritional value of your Reuben. Making the sandwich at home allows for complete control over the quality and quantity of each component. By choosing lean cuts of meat, low-fat dressings, and minimal added fats for cooking, a Reuben can be a more balanced meal option.

The Importance of Probiotics

Don't overlook the benefit of sauerkraut. This fermented cabbage is a source of probiotics, which are beneficial for gut health. While the Reuben is not a health food, including naturally probiotic-rich ingredients is a positive element. Fermented foods have been linked to improved digestion and other health benefits.

The Takeaway: It's All About Balance

The number of calories in a corned beef Reuben on rye bread is substantial, but that doesn't mean it can't be an occasional treat. The key is understanding what makes it so calorie-dense and making informed choices. Whether you opt for a classic, indulgent version or a lighter, homemade alternative, being mindful of portions and ingredients is essential. Enjoy your Reuben, but remember that moderation and smart swaps can make a big difference in your diet. For more detailed nutrition information on various foods, reliable resources like the USDA's food database can be useful.(https://www.nutritionvalue.org/Reuben_sandwich_27510950_nutritional_value.html)

Conclusion: A Delicious Indulgence or a Lighter Meal?

The corned beef Reuben is a delicious, classic sandwich, but its high calorie count is a reality. A standard, restaurant-style Reuben can easily exceed 700 or even 800 calories, driven by the fatty corned beef, melted Swiss cheese, and creamy dressing. For a less caloric meal, a homemade version with lighter ingredients can deliver similar flavors for a fraction of the calories. Ultimately, the calorie count depends on your personal choices regarding ingredients and portion sizes. Enjoy this iconic sandwich, but be aware that it’s often an indulgent meal best savored in moderation.

Frequently Asked Questions

A restaurant Reuben often contains 700 to 880 calories or more, as establishments tend to use larger portions of meat, multiple slices of cheese, and generous amounts of dressing.

To reduce calories, use lean turkey breast instead of corned beef, opt for reduced-fat Swiss cheese, use a light dressing or spicy mustard, and grill the bread with cooking spray instead of butter.

Yes, sauerkraut is a healthy component. It is very low in calories and is a source of probiotics, which are beneficial for digestive health.

The creamy Russian or Thousand Island dressing and the corned beef typically add the most calories, followed closely by the Swiss cheese and the butter used on the bread.

Yes, you can substitute the corned beef with a vegetarian or plant-based meat alternative. Using plenty of flavorful sauerkraut and a tangy dressing can still create the classic Reuben taste.

Yes, standard rye bread and thin-sliced versions have different calorie counts. Using a thinner, lighter rye bread can slightly reduce the overall calorie count compared to a dense or large slice.

Both can be high. The fat content contributes heavily to the calories, while the high sodium content from the corned beef and dressing can be a concern for those with blood pressure issues.