1 Serving Turkey Reuben has approximately 521 calories. If you're looking for a delicious and filling sandwich option, the Turkey Reuben is a great choice. But what are the nutritional values that come with it? Let's take a deeper dive into its calorie count and nutritional content to see what it can offer for your health.

If you're watching your calorie intake or just curious about what you're eating, then it's important to know the nutritional values of your food. One serving of Turkey Reuben contains various amounts of protein, fat, carbohydrates, fiber, sodium, and cholesterol which we'll be exploring below.

By understanding these nutritional facts, you can make an informed decision about whether Turkey Reuben is right for you and your health goals.

Calorie Count of a Single Turkey Reuben

A single serving of Turkey Reuben has around 521 calories which can vary depending on the ingredients and the cooking method used. This calorie count is equivalent to roughly 26% of your daily calorie intake based on a 2,000 calorie diet. While the calorie count may seem high, Turkey Reuben is a filling and satisfying meal option that can keep you full for an extended period of time. It's important to note that portion control is key when it comes to calorie intake. If you're looking to reduce your calorie intake, you can always try incorporating other lower calorie ingredients or reducing the portion size of the sandwich.

Amount of Protein in a Turkey Reuben

Turkey Reuben is a good source of protein, providing around 33 grams of protein per serving. This can help with muscle growth and repair, weight management, and overall health and wellness. Protein is essential for several bodily functions and processes, such as building and repairing tissues, making enzymes and hormones, and maintaining proper fluid balance. By including Turkey Reuben as part of your diet, you can help meet your daily protein requirements.

Fat Content in One Turkey Reuben

Turkey Reuben contains approximately 23 grams of fat per serving with 7 grams being of the saturated variety. While high in fat, the sandwich contains healthy fats such as monounsaturated and polyunsaturated fats that can be beneficial for heart health. However, if you're looking to reduce your fat intake, you can always opt for lower fat options such as turkey breast and lower fat cheeses. It's important to note that not all fat is created equal and that the type and amount of fat we consume can have a significant impact on our health.

Carbohydrate Count in a Serving of Turkey Reuben

Turkey Reuben is a moderate source of carbohydrates, containing approximately 39 grams per serving. These carbohydrates come from the bread and sauerkraut used in the sandwich. Carbohydrates are essential for providing our body with energy and are one of the three macronutrients needed for optimal health. If you're following a low-carb diet, you can opt for lower carbohydrate bread or lettuce wraps in place of traditional bread used in the sandwich.

Fiber Content in a Turkey Reuben

Turkey Reuben is a good source of fiber provided by the sauerkraut used in the sandwich. A serving of turkey Reuben contains around 6 grams of fiber which is equivalent to 24% of the daily recommended intake. Fiber is important for digestive health, weight management, and reducing the risk of several chronic diseases. By including more fiber-rich foods such as Turkey Reuben in your diet, you can improve your overall health and wellness.

Sodium Content in a Turkey Reuben

Turkey Reuben is relatively high in sodium, containing around 1122 mg per serving. This can vary depending on the ingredients used and the cooking method. Eating too much sodium can increase the risk of high blood pressure, heart disease, and stroke. If you're looking to reduce your sodium intake, try opting for reduced-sodium options or limiting the amount of salt used in the sandwich.

Cholesterol Level in a Single Turkey Reuben

Turkey Reuben contains around 104 mg of cholesterol per serving. This may be a concern for individuals who follow a low-cholesterol diet or have high cholesterol levels. However, dietary cholesterol has less of an impact on blood cholesterol levels compared to saturated and trans fats. In addition, research has shown that dietary cholesterol does not increase the risk of heart disease for most individuals. If you're concerned about your cholesterol levels, it's best to consult with a healthcare professional to determine the best course of action for your health.

Vitamins and Minerals in a Turkey Reuben

Turkey Reuben is a good source of several essential vitamins and minerals, such as vitamin C, vitamin K, calcium, and iron. Vitamin C is needed for immune function and collagen synthesis while vitamin K is important for blood clotting and bone health. Calcium and iron are important for bone health and transporting oxygen throughout the body, respectively. By including more nutrient-dense foods such as Turkey Reuben in your diet, you can help meet your daily vitamin and mineral requirements.

Health Benefits of Turkey Reuben Ingredients

Turkey Reuben contains several health-promoting ingredients such as turkey, sauerkraut, and rye bread. Turkey is a low-fat, high-protein meat that can help with muscle building and repair, weight management, and overall health and wellness. Sauerkraut is a fermented food that contains probiotics, which can help promote gut health and boost immune function. Rye bread is a good source of fiber and several essential vitamins and minerals, such as vitamin B6 and potassium. By including these ingredients in your diet, you can help improve your overall health and wellbeing.

How to Make a Healthier Turkey Reuben

If you're looking to make a healthier version of Turkey Reuben, there are several modifications you can make. One option is to opt for lower calorie bread, such as whole wheat or gluten-free options. Another option is to reduce the amount of high-fat ingredients such as cheese and dressings. You can also add more vegetables such as lettuce or spinach to boost the nutrient content of the sandwich. By making these changes, you can still enjoy the delicious flavor of Turkey Reuben while reducing the calorie and fat content. Remember, moderation is key when it comes to maintaining a healthy and balanced diet.