Reuben vs Club Sandwich: Calories and Nutrition Compared (2026)
Reuben and Club sandwiches are popular choices with distinct nutritional profiles.
The Reuben contains 282 calories and 10.0 g of protein, while the Club sandwich has 257 calories and 15.4 g of protein. The Club sandwich is higher in protein and lower in calories.
The Reuben and Club sandwiches are both classic deli options, each with unique ingredients and flavors. This comparison highlights their nutritional differences, focusing on calories, protein, and other key metrics.
What Is the Difference Between Reuben and Club Sandwich?
A Reuben sandwich typically consists of corned beef, Swiss cheese, sauerkraut, and Russian or Thousand Island dressing, all grilled between slices of rye bread. A Club sandwich generally features layers of turkey or chicken, bacon, lettuce, tomato, and mayonnaise, served on toasted bread, often cut into quarters.
Reuben vs Club Sandwich: Nutrition Side by Side
Below is a side-by-side comparison of the Reuben and Club sandwiches, detailing their nutritional content per 100 g.
| Nutrient (per 100 g) | Reuben sandwich | Club sandwich |
|---|---|---|
| Calories | 282 kcal | 257 kcal |
| Protein | 10.0 g | 15.4 g |
| Carbs | 16.4 g | 22.6 g |
| Sugar | 3.5 g | 5.0 g |
| Fat | 19.4 g | 11.8 g |
| Fiber | 2.2 g | 1.2 g |
| Sodium | 688 mg | 605 mg |
Which Is Better, Reuben or Club Sandwich?
For weight loss: The Club sandwich has 257 calories, while the Reuben has 282 calories, making the Club sandwich the lower-calorie option.
For muscle and protein: The Club sandwich provides 15.4 g of protein compared to the Reuben's 10.0 g, making it the better choice for protein intake.
For low-carb or low-sugar: The Club sandwich has 22.6 g of carbohydrates and 5.0 g of sugar, while the Reuben contains 16.4 g of carbohydrates and 3.5 g of sugar, making the Reuben lower in both.
How to Track Reuben and Club sandwich Accurately
It can be easy to misjudge portion sizes and macro content in sandwiches, which may affect nutritional intake. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.
How We Compiled These Numbers
The numbers provided are rounded reference values for educational use and should not be considered medical advice. Always consult a healthcare professional for dietary guidance. Values are per 100 g from USDA FoodData Central.
Frequently Asked Questions (FAQ)
Which sandwich has more protein?
The Club sandwich has 15.4 g of protein, while the Reuben has 10.0 g of protein.
Which sandwich has fewer calories?
The Club sandwich has 257 calories, while the Reuben has 282 calories.
How much fat is in each sandwich?
The Reuben contains 19.4 g of fat, while the Club sandwich has 11.8 g of fat.
What is the sodium content in each sandwich?
The Reuben has 688 mg of sodium, whereas the Club sandwich has 605 mg of sodium.
How much fiber is in the Reuben?
The Reuben contains 2.2 g of fiber per 100 g.
What is the sugar content in the Club sandwich?
The Club sandwich has 5.0 g of sugar per 100 g.
Key Takeaways
- Reuben: 282 calories, Club sandwich: 257 calories.
- Reuben: 10.0 g protein, Club sandwich: 15.4 g protein.
- Reuben: 16.4 g carbs, Club sandwich: 22.6 g carbs.
- Reuben: 3.5 g sugar, Club sandwich: 5.0 g sugar.
- Reuben: 19.4 g fat, Club sandwich: 11.8 g fat.
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