The PUBLIX DELI Roast Beef & Swiss Sandwich scores 52/100 (Decent) due to its notable protein content, balanced by its classification as an ultra-processed food and moderate sodium levels.
This PUBLIX DELI sandwich received a FoodScore of 52/100, placing it in the 'Decent' category.
A significant strength is its protein content, providing 17.61g per 100g serving.
The primary concern is its NOVA class 4 designation, indicating it is an ultra-processed food.
It contains 439.22mg of sodium per 100g, which is a moderate contribution to daily intake.
Consider this as an occasional meal option rather than a daily staple, especially if monitoring sodium.
Scores +6 points above the prepared category average (46/100 across 1958 foods).
Fiber
0.8g
3% of Daily Value
Protein
17.61g
35% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
439.22mg
19% of Daily Value
+
What it brings to the table
Protein (17.6g)+10
Micronutrients (Calcium, Vitamin A)+4
−
What holds it back
Saturated fat (3.9g)-1
Sodium (439.2mg)-1
Ultra-processed (NOVA 4)-10
Why it scores 52
The PUBLIX DELI Roast Beef & Swiss Sandwich achieves a FoodScore of 52 out of 100. This score reflects a balance of positive and negative nutritional attributes. On the positive side, the sandwich receives a significant bonus for its protein content, providing 17.61g per 100g, which is a substantial amount. It also gains points for certain micronutrients, specifically 12% DV for calcium and 65% DV for Vitamin A per 100g. However, several factors contribute to penalties. The product is classified as NOVA 4, indicating it is ultra-processed, which incurs a -10 penalty. It also receives minor penalties for its saturated fat content (3.92g per 100g) and sodium (439.22mg per 100g). The ingredient list includes items like enriched bleached flour and soybean oil, common in processed foods, which contribute to its NOVA classification. Compared to a home-cooked roast beef and Swiss sandwich made with whole ingredients, this PUBLIX DELI version would likely contain more additives and potentially higher sodium due to processing.
Health benefits
What the nutrients in publix deli roast beef & swiss sandwich actually do for you, grounded in established dietary science.
Supports Muscle Maintenance and Satiety
This sandwich is a good source of protein, providing 17.61g per 100g. Protein is essential for building and repairing tissues, including muscle. Including adequate protein in meals can also contribute to feelings of fullness, which may help with appetite management. For individuals looking for a quick meal option that contributes to their daily protein goals, this product can be a convenient choice.
Contributes to Bone Health
The PUBLIX DELI Roast Beef & Swiss Sandwich provides 156.86mg of calcium per 100g, which is 12% of the Daily Value. Calcium is a critical mineral for bone density and strength, playing a vital role in maintaining skeletal health throughout life. While not a primary source, this sandwich can contribute to your daily calcium intake, especially when combined with other calcium-rich foods.
Provides Vitamin A for Vision and Immunity
This sandwich offers 65% of the Daily Value for Vitamin A per 100g. Vitamin A is an essential fat-soluble vitamin crucial for maintaining healthy vision, supporting immune function, and promoting cell growth and differentiation. Including foods that provide Vitamin A can help ensure adequate intake for these vital bodily processes.
The PUBLIX DELI Roast Beef & Swiss Sandwich scores 52/100 (Decent) due to its notable protein content, balanced by its classification as an ultra-processed food and moderate sodium levels.
How to eat it
The PUBLIX DELI Roast Beef & Swiss Sandwich is typically consumed as a quick lunch or dinner option. It's a convenient, ready-to-eat meal often chosen for its portability and familiarity. One sandwich constitutes a single serving.
To enhance the nutritional profile, consider pairing this sandwich with a side salad rich in vegetables or a piece of fruit.
If managing sodium intake, balance this meal with other low-sodium foods throughout the day, as the sandwich contains 439.22mg of sodium per 100g.
For a lighter meal, you might consider eating half the sandwich and saving the rest, especially if you are watching calorie intake.
To increase fiber, add extra fresh vegetables like lettuce, tomato, or cucumber slices inside the sandwich.
Things to keep in mind
This product contains several common allergens, including wheat, milk, and soy, as indicated by the ingredients like enriched bleached flour and Swiss cheese. Individuals with sensitivities or allergies to these ingredients should avoid this sandwich. The presence of refined pork fat with BHT and BHA in the Cuban bread is worth noting for those who prefer to avoid synthetic antioxidants. As an ultra-processed food, it contains various additives, including modified food starch and sodium phosphates, which may be a consideration for individuals aiming for a diet rich in whole, unprocessed foods. The sodium content, at 439.22mg per 100g, should be considered by individuals monitoring their sodium intake, such as those with hypertension.
Is PUBLIX DELI Roast Beef & Swiss Sandwich healthy?
The PUBLIX DELI Roast Beef & Swiss Sandwich scores 52/100, placing it in the 'Decent' category. It offers a good amount of protein and some key micronutrients like Vitamin A and calcium. However, its classification as an ultra-processed food and moderate sodium content mean it's best consumed in moderation as part of a balanced diet.
How does PUBLIX DELI Roast Beef & Swiss Sandwich compare to a Subway Roast Beef sandwich?
Compared to a generic roast beef sandwich from a fast-casual chain like Subway, the PUBLIX DELI sandwich would need a direct nutritional comparison to assess specific differences in calories, protein, sodium, and fat. Both are typically considered convenient, prepared meal options, and their nutritional profiles can vary based on bread, cheese, and condiments chosen.
What is 'enriched bleached flour' in the Cuban bread?
Enriched bleached flour is a type of wheat flour that has been processed to remove the bran and germ, then bleached to whiten it. It is 'enriched' by adding back certain B vitamins (niacin, thiamin, riboflavin, folic acid) and iron that were lost during processing. While it provides some nutrients, it lacks the fiber and other beneficial compounds found in whole wheat flour.
What is a reasonable portion size for this sandwich?
The declared serving size is 1 sandwich. For many individuals, one sandwich provides a substantial amount of calories (220 per 100g) and protein. If you are managing calorie intake or prefer lighter meals, consuming half a sandwich and pairing it with a large salad or vegetable soup could be a suitable option.
Can I store this sandwich for later?
Yes, this PUBLIX DELI sandwich can typically be stored in the refrigerator. It is best to consume it within the 'use by' date printed on the packaging for optimal freshness and safety. Ensure it is kept properly chilled to prevent spoilage, especially given the presence of meat and cheese.