If you're a fan of deli-style sandwiches, you've likely come across the Pastrami Reuben. This mouthwatering sandwich typically consists of marbled rye bread, Swiss cheese, sauerkraut, Thousand Island dressing, and, of course, pastrami. But with one sub (113.4 g) Pastrami Reuben (Medium) clocking in at a hefty 910 calories, it's worth examining the nutritional value and possible health risks associated with this classic sandwich choice.

A single serving of Pastrami Reuben contains approximately 60 grams of fat, 51 grams of carbohydrates, and 32 grams of protein. This means that the sandwich is high in both calories and fat, making it a less-than-ideal option for those looking to maintain or lose weight.

In this article, we'll take a closer look at the ingredients, nutritional value, and potential health risks of consuming Pastrami Reuben on a regular basis. We'll also provide some tips for making a healthier version of the sandwich, as well as offering up some alternative sandwich options.

What is a Pastrami Reuben?

A traditional Pastrami Reuben typically consists of sliced pastrami, sauerkraut, Swiss cheese, and Thousand Island dressing on marbled rye bread. The sandwich is typically grilled until the cheese is melted and the bread is toasted.

Ingredients of a Pastrami Reuben

The exact ingredients and proportions can vary from one sandwich shop to another, but the key components of a Pastrami Reuben are generally the same. The bread is typically marbled rye, though other bread types can be used. The pastrami is thinly sliced, and the sauerkraut is often heated before being added to the sandwich. Swiss cheese is a common choice, but other types of cheese may be used, as well.

Nutritional Value of a Pastrami Reuben

As previously mentioned, a single sub (113.4 g) Pastrami Reuben (Medium) contains approximately 910 calories, with 60 grams of fat, 51 grams of carbohydrates, and 32 grams of protein. This makes the sandwich a very high-calorie and high-fat choice, and not one that should be consumed on a regular basis if weight management is a concern.

Health Risks of Excessive Pastrami Reuben Consumption

Given its high calorie and fat content, consuming Pastrami Reuben on a regular basis can contribute to weight gain and related health issues, such as obesity, diabetes, and heart disease. Additionally, the sodium content of the sandwich can be quite high due to the presence of sauerkraut and pastrami, which are often highly salted in order to preserve them. This can lead to high blood pressure, another risk factor for heart disease.

How to Make a Healthier Pastrami Reuben?

If you're determined to enjoy a Pastrami Reuben, there are some steps you can take to make it a bit healthier. For example, you can use a leaner cut of pastrami, such as turkey pastrami, in order to reduce the fat content. You can also use a low-fat or fat-free Thousand Island dressing, or make your own healthier version of the dressing. Additionally, you can opt for a smaller portion size or skip the cheese altogether in order to reduce the calorie count.

Pastrami Reuben vs Other Sandwiches

Compared to other sandwich options, Pastrami Reuben is typically higher in calories and fat. For example, a standard turkey sandwich on white bread with lettuce and tomato may contain around 300-400 calories, while an Italian sub with salami, ham, and provolone can contain upwards of 800 calories. It's worth considering the nutritional content of your sandwich choice when deciding what to order at your local deli or sandwich shop.

The Taste of Pastrami Reuben

If you're a fan of salty, savory flavors, Pastrami Reuben may be right up your alley. The combination of pastrami, sauerkraut, and Thousand Island dressing offers a distinctly tangy and zesty flavor that can be quite addictive. The marbled rye bread adds a hint of sweetness to the mix, making for a complex and satisfying sandwich experience.

Pastrami Reuben Alternatives

If you're looking for a healthier sandwich option, there are plenty of alternatives to Pastrami Reuben. For example, you could opt for a turkey or grilled chicken sandwich with plenty of veggies and a low-fat condiment. Vegetarian options, such as hummus and veggie wraps or grilled portobello mushroom burgers, are also worth considering. Additionally, some restaurants and delis offer lighter versions of classic sandwiches, so be sure to ask about these options when you're ordering.

Pastrami Reuben and Weight Gain

Due to its high calorie and fat content, consuming Pastrami Reuben on a regular basis can definitely contribute to weight gain. It's important to be mindful of portion sizes and frequency of consumption if you're trying to maintain or lose weight. Opting for a healthier version of the sandwich, or choosing a different sandwich altogether, can be a good way to indulge in a sandwich craving without sabotaging your health goals.

Pastrami Reuben and Heart Disease

Due to its high fat and sodium content, consuming Pastrami Reuben on a regular basis can also increase your risk of heart disease. In order to reduce this risk, it's important to be mindful of portion sizes and frequency of consumption. You can also make healthier choices when it comes to the ingredients used in your sandwich, such as opting for a lower-sodium pastrami or using a leaner cut of meat.