Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
🥪
Whole Wheat Roast Beef Sandwich Calories
Source of protein and whole-grain fiber
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Whole Wheat Roast Beef Sandwich (220 g) has 451 calories. That works out to 205 calories per 100 g. It contains 47.3 g of carbs, 29.7 g of protein, 15.6 g of fat and 7 g of fiber. Its 53.9 µg of Selenium covers 98% of the Daily Value. Its glycemic index is 50 (low), so it raises blood sugar slowly.
Whole Wheat Roast Beef Sandwich Nutrition Facts
Selected: 1 serving (medium) · 220 g
451
KCAL / 220G
Carbs
47.3g
· 17% DV
Protein
29.7g
· 59% DV
Fat
15.6g
· 20% DV
Fiber
7g
· 25% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 42% · Protein 26% · Fat 32%
Whole Wheat Roast Beef Sandwich nutrition facts table · 1 serving (medium) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 451 kcal | |
| Total fat | 15.6 g | 20% |
| Saturated fat | 4.8 g | 24% |
| Trans fat | 0.18 g | |
| Sodium | 1144 mg | 50% |
| Total carbohydrate | 47.3 g | 17% |
| Fiber | 7 g | 25% |
| Protein | 29.7 g | 59% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Serving of Whole Wheat Roast Beef Sandwich?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 220 g | 451 kcal |
| ½ piece (half) | 80 g | 164 kcal |
| 100 g | 100 g | 205 kcal |
| 1 piece (small) | 120 g | 246 kcal |
| 1 serving (medium) | 180 g | 369 kcal |
| 1 serving (large) | 220 g | 451 kcal |
| 2 piece (double) | 240 g | 492 kcal |
| 1 piece (whole) | 260 g | 533 kcal |
| 1 piece (jumbo) | 320 g | 656 kcal |
Calculated from 205 calories per 100 g.
Frequently Asked Questions About Whole Wheat Roast Beef Sandwich
What is in a whole wheat roast beef sandwich?
A whole wheat roast beef sandwich usually contains thin slices of cooked roast beef between whole wheat bread, with optional lettuce, tomato, cheese, or condiments. Common additions include mustard and pickles, but there is no single fixed recipe.
How do you make a whole wheat roast beef sandwich?
To make a whole wheat roast beef sandwich, layer thinly sliced roast beef and your preferred toppings between slices of whole wheat bread. This sandwich is classified as processed; for a less processed homemade version, cook a beef roast yourself and slice it thinly.
What sauce goes best on a whole wheat roast beef sandwich?
Mustard is a classic match for a whole wheat roast beef sandwich because its sharp flavor complements the beef. Mayonnaise, horseradish sauce, or a light yogurt-based dressing also work; spread sauce sparingly to keep the bread from getting soggy.
Is a whole wheat roast beef sandwich served hot or cold?
A whole wheat roast beef sandwich is commonly served cold or at room temperature, and the roast beef is already cooked. You can toast it for a warm version; heat it briefly so the bread crisps without drying out the meat.
How do you keep a whole wheat roast beef sandwich from getting soggy?
Toast the bread and keep wet ingredients away from it to prevent a whole wheat roast beef sandwich from getting soggy. Spread only a thin layer of sauce, place lettuce between the bread and moist fillings, and add tomato shortly before serving.
What cheese goes well in a whole wheat roast beef sandwich?
Cheddar, provolone, and Swiss-style cheeses all pair well with a whole wheat roast beef sandwich. Choose a cheese that melts easily if serving it hot, or use a sharper cheese for a stronger flavor in a cold sandwich.
What should you serve with a whole wheat roast beef sandwich?
A whole wheat roast beef sandwich pairs well with a green salad, soup, pickles, or roasted vegetables. For a traditional deli-style meal, serve it with fries; a salad or vegetables make a lighter-tasting accompaniment.
How long does a whole wheat roast beef sandwich last in the fridge?
Keep a whole wheat roast beef sandwich covered and refrigerated, and eat it promptly for the best texture. The bread softens as it sits, so store the roast beef and vegetables separately when possible and assemble the sandwich just before eating.
Can you freeze a whole wheat roast beef sandwich?
You can freeze the roast beef for a whole wheat roast beef sandwich, but freezing the assembled sandwich is not ideal. Lettuce and tomato become limp when thawed, and the bread can turn soggy; freeze the meat separately and add fresh fillings later.
Is the roast beef in a whole wheat roast beef sandwich raw?
No, the roast beef in a whole wheat roast beef sandwich is cooked beef sliced thinly, not raw meat. It is typically roasted as a larger cut and then served chilled or reheated in the sandwich.
Whole Wheat Roast Beef Sandwich Vitamins & Minerals
Vitamins
B12
2.05µg · 85% DV
B3
9.46mg · 59% DV
B1
0.42mg · 35% DV
Biotin
9.02µg · 30% DV
Minerals
Selenium
54µg · 98% DV
Manganese
1.65mg · 72% DV
Phosphorus
383mg · 55% DV
Sodium
1144mg · 50% DV
Potassium ⭐
537mg · 16% DV
Whole Wheat Roast Beef Sandwich Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whole Wheat Roast Beef Sandwich
To burn the 451 calories in 1 serving (medium) (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.
What is Whole Wheat Roast Beef Sandwich?
A whole wheat roast beef sandwich pairs slices of cooked beef with whole wheat bread, often with crisp salad vegetables and a savoury spread. Roast beef has strong roots in British cooking and is also a familiar deli sandwich filling in the United States and elsewhere. It is usually served cold, making it an easy choice for lunch or a packed meal.
The beef makes this a protein-containing option, while whole wheat bread contributes fibre: per 100 g, it provides 13.5 g of protein and 3.2 g of fibre. Add lettuce, tomato or pickles for freshness, and go easy on creamy sauces if you want a lighter sandwich.
How Nutritious Is Whole Wheat Roast Beef Sandwich?
Nutrient density
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.
Satiety score
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.
Is Whole Wheat Roast Beef Sandwich Processed?
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.
Does Whole Wheat Roast Beef Sandwich Contain Allergens?
Contains these allergens:
Which Diets Is Whole Wheat Roast Beef Sandwich Good For?
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
Whole Wheat Roast Beef Sandwich Fat Profile
SATURATED
4.8g
MONOUNSATURATED
6.31g
POLYUNSATURATED
2.95g
Omega 6:3 ratio 13.3:1
Above the ideal 4:1 (13.3:1).
Compare Whole Wheat Roast Beef Sandwich
Foods Similar to Whole Wheat Roast Beef Sandwich
Have another question about Whole Wheat Roast Beef Sandwich?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.