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High-protein, filling sandwich, contains fiber and iron
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (large) of Roast Beef Hero Sandwich (220 g) has 528 calories. That works out to 240 calories per 100 g. It contains 61.6 g of carbs, 30.8 g of protein, 15.4 g of fat and 4.8 g of fiber. Its 2.4 µg of B12 covers 101% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 piece (large) · 220 g
528
KCAL / 220G
Carbs
61.6g
· 22% DV
Protein
30.8g
· 62% DV
Fat
15.4g
· 20% DV
Fiber
4.8g
· 17% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 48% · Protein 24% · Fat 28%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 528 kcal | |
| Total fat | 15.4 g | 20% |
| Saturated fat | 4.84 g | 24% |
| Trans fat | 0.13 g | |
| Sodium | 1144 mg | 50% |
| Total carbohydrate | 61.6 g | 22% |
| Fiber | 4.8 g | 17% |
| Protein | 30.8 g | 62% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (large) | 220 g | 528 kcal |
| 1 piece (mini) | 80 g | 192 kcal |
| 100 g | 100 g | 240 kcal |
| 1 piece (small) | 120 g | 288 kcal |
| 1 piece (medium) | 180 g | 432 kcal |
| 1 serving (medium) | 180 g | 432 kcal |
| 1 serving (large) | 220 g | 528 kcal |
| 1 piece (extra large) | 300 g | 720 kcal |
| 1 piece (jumbo) | 400 g | 960 kcal |
Calculated from 240 calories per 100 g.
A roast beef hero sandwich is a long sandwich filled with sliced roast beef and usually served with toppings or condiments. The name “hero” refers to the substantial, filled sandwich style, not to a particular cut of beef.
Sliced roast beef is the defining filling in a roast beef hero sandwich. Common additions include provolone or another cheese, lettuce, tomato, onion, pickles, and mustard; the exact combination varies by deli and personal preference.
Split a long roll, spread it with mustard or another condiment, and layer in sliced roast beef to make a roast beef hero sandwich. Add cheese and vegetables, then serve it cold or warm it briefly until the cheese softens.
A roast beef hero sandwich takes “hero” from the name for a large, long-roll sandwich, especially common in parts of the United States. Other regions use names such as sub, hoagie, or grinder for similar sandwiches.
A long roll with a lightly crisp crust and a soft interior works best for a roast beef hero sandwich. It should hold the meat and toppings without falling apart, but still be easy to bite through.
Mustard is a classic sauce for a roast beef hero sandwich because its sharp flavor complements roast beef. Mayonnaise, horseradish sauce, or a light vinaigrette also work; use a modest amount so the bread does not get soggy.
Yes, you can prepare the roast beef and toppings for a roast beef hero sandwich in advance, but assemble it close to serving time. Keep wet ingredients and condiments separate from the roll to prevent it from becoming soggy.
Refrigerate leftover roast beef hero sandwich in a sealed container, and discard it if it has been left at room temperature for too long. For better texture, store the meat and toppings separately from the bread when possible.
Warm a roast beef hero sandwich in a low-to-moderate oven or in a covered pan until heated through. Remove lettuce and tomato first, since they wilt when heated, then add them back after warming.
A roast beef hero sandwich pairs well with a green salad, pickles, or roasted potatoes. For a classic deli-style meal, serve it with fries; choose salad or vegetables for a lighter side.
Vitamins
B12
2.42µg · 101% DV
B3
6.82mg · 43% DV
B2
0.48mg · 37% DV
B1
0.42mg · 35% DV
Minerals
Selenium
29µg · 53% DV
Sodium
1144mg · 50% DV
Zinc
5.06mg · 46% DV
Phosphorus
242mg · 35% DV
Potassium ⭐
462mg · 14% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 528 calories in 1 piece (large) (220 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
A Roast Beef Hero Sandwich is an American deli-style sandwich: thin slices of roasted beef tucked into a long roll, with additions such as lettuce, tomato, cheese or dressing. “Hero” is a name for this long sandwich especially associated with New York.
In the United States, it is commonly eaten as a substantial lunch, often with a pickle or chips; elsewhere, it makes an easy takeaway or packed meal. The roast beef gives it a satisfying amount of protein, while the bread supplies most of its carbohydrates and some fibre. For a lighter version, add extra vegetables and ask for the dressing on the side.
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
4.84g
MONOUNSATURATED
5.72g
POLYUNSATURATED
0.77g
Omega 6:3 ratio 3.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.