Kamil Perry
Philly cheesesteaks are a popular sandwich, combining thinly sliced beefsteak, melted cheese, and sautéed onions on a soft hoagie roll. However, they are often considered unhealthy due to their high calorie, fat, and sodium content. A traditional Philly cheesesteak can contain up to 1146 calories, with 23 grams of fat and 0.4 grams of trans fat. Nevertheless, it is possible to make healthier versions by using leaner cuts of meat, low-fat cheese, and healthier cooking methods. Additionally, paying attention to portion sizes and pairing the sandwich with fruits or vegetables can also help make Philly cheesesteaks a part of a balanced diet.
| Characteristics | Values |
|---|---|
| Calories | On average, a single serving contains about 350 to 400 calories. However, this number can vary depending on the specific ingredients and preparation methods. A traditional Philly cheese steak can contain up to 1146 calories per serving. |
| Fat | A Philly cheese steak can be high in fat, with some options containing up to 23 grams of fat. |
| Cholesterol | A Philly cheese steak can contain up to 50mg of cholesterol. |
| Carbohydrates | Some Philly cheese steak options are more carbohydrate-heavy, with up to 51g of total carbs. |
| Sodium | Philly cheese steaks can be high in sodium. |
| Nutritional Profile | The nutritional content of a Philly cheese steak can differ based on where you get it or how it's prepared. It can be included in a healthy diet when eaten in moderation as part of a balanced diet that includes fruits, vegetables, whole grains, low-fat dairy products, and lean proteins. |
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What You'll Learn
Calorie content
The calorie content of Philly cheesesteaks varies depending on the ingredients used, the preparation methods, and the portion size. A traditional Philly cheesesteak can contain up to 1146 calories per serving. However, the calorie count can be as low as 350 to 400 calories for a single serving, depending on the specific ingredients and preparation methods.
The basic ingredients in a Philly cheesesteak are bread, thinly sliced beef, and cheese, with optional onions, bell peppers, or mushrooms. Most of the calories in a cheesesteak come from the meat and cheese. For example, 3 oz. of rib eye, a common cut of beef used in Philly cheesesteaks, has 233 calories, while 2 tablespoons of Cheese Whiz, the most popular cheese choice, has 91 calories.
To reduce the calorie content of a Philly cheesesteak, one can consider opting for a smaller sandwich, requesting less meat or cheese, or choosing lower-calorie variations. For example, home cooks can use leaner cuts of beef, such as strip steak or tenderloin, and low-fat cheese sauce. Additionally, paying attention to cooking methods, such as grilling instead of frying, can also help reduce the overall calorie count.
Some healthier alternatives to the traditional Philly cheesesteak include substituting a low-carb roll or gluten-free roll, or even forgoing the bread entirely and serving the cheesesteak with a salad or vegetables. Another option is to substitute chicken for steak, creating a chicken Philly cheesesteak sandwich.
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Nutritional profile
Philly cheesesteaks are typically made with thinly sliced beefsteak, melted cheese, and sautéed onions on a soft hoagie roll. The nutritional content can vary depending on where you get it, how it's prepared, and the specific ingredients used.
On average, a single serving of a Philly cheesesteak contains about 350 to 400 calories. However, the calorie count can range from 380 calories for a Domino's Pizza Philly Cheese Steak Sandwich to 500 calories for Subway's 6" Big Philly Cheesesteak, and even up to 1146 calories for a traditional Philly cheesesteak, depending on portion size, ingredients, and preparation methods.
Philly cheesesteaks are often high in saturated fat, which can increase the risk of heart disease if consumed in excess. For example, a 7-inch cheesesteak at the Cheese Steak Shop in Philadelphia has 26 grams of fat, including 10 grams of saturated fat. The most popular cheese used, Cheese Whiz, contributes 91 calories and 7 grams of fat per 2 tablespoons.
To make a Philly cheesesteak healthier, consider the following options:
- Order a smaller sandwich or ask for a lower-calorie variation.
- Request less cheese or use a lower-fat cheese option.
- Opt for a leaner cut of beef to reduce overall fat content.
- Choose grilling instead of frying.
- Pair the sandwich with fruits or vegetables instead of fries or chips.
- Substitute a low-carb roll or a gluten-free roll.
- Replace the steak with chicken to make a chicken Philly cheesesteak.
- Include vegetables such as bell peppers, mushrooms, and onions to boost the nutritional content.
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Healthy alternatives
Philly cheesesteaks are typically high in calories, fat, and sodium, and can contribute to weight gain, obesity, and diseases like diabetes, cancer, and stroke if consumed in excess. However, there are several ways to make this sandwich healthier without sacrificing taste:
Reduce portion size: A traditional Philly cheesesteak can contain up to 1146 calories per serving, depending on portion size. By reducing the portion size or sharing a large portion, you can still enjoy the taste while consuming fewer calories.
Choose leaner meats and low-fat cheeses: Opting for leaner cuts of beef, such as strip steak, tenderloin, or flank steak, can help reduce the overall fat content of the sandwich. Additionally, using low-fat cheese or less cheese can also decrease the calorie and fat intake.
Cooking methods: Instead of frying, try grilling your meat or cooking it in a skillet with coconut aminos and vinegar. This can help reduce the amount of added fat.
Add vegetables: Include vegetables such as peppers, onions, mushrooms, and garlic to your Philly cheesesteak. Not only do they add flavour and texture, but they also provide essential nutrients and can help you feel fuller for longer.
Choose a low-carb option: If you're watching your carbohydrate intake, consider substituting the roll with a gluten-free or low-carb option. You can also skip the bread altogether and serve your Philly cheesesteak with a salad or your favourite vegetable on the side.
Make it a chicken Philly cheesesteak: For a lighter option, substitute steak with chicken to make a chicken Philly cheesesteak sandwich. This can help reduce the overall calorie and fat content of the dish.
Remember, it's all about balance. Enjoying a Philly cheesesteak in moderation and pairing it with a side of fruits or vegetables can be part of a healthy lifestyle.
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Cooking methods
Philly cheesesteaks are typically made with thinly shaved beef, usually ribeye, cooked until browned and tender. To make slicing the beef thinly easier, it can be placed in the freezer for 20 to 30 minutes before slicing.
The beef is often seasoned with salt and pepper and cooked in oil in a skillet over medium to medium-high heat. Some recipes call for butter to be added to the pan as well. The beef should be cooked until browned, and care should be taken not to overcook it.
Onions are a key ingredient in Philly cheesesteaks, and they are typically cooked until caramelized. Other vegetables that are commonly added include bell peppers, mushrooms, and garlic. These vegetables are usually cooked separately from the beef and can be added to the skillet before or after the beef, depending on the recipe.
The cheese used in Philly cheesesteaks can vary, but provolone, mozzarella, and American cheese are popular choices. The cheese is typically added to the skillet after the beef and vegetables and is allowed to melt before serving. Some recipes call for stirring or folding some of the cheese into the cooked steak to create a cohesive mixture that holds together in the sandwich.
Philly cheesesteaks are typically served on hoagie rolls or other types of bread, such as Italian rolls. The rolls can be toasted in the oven or on a skillet before being filled with the steak and cheese mixture. Some people like to spread mayonnaise, garlic aioli, or another type of sauce on the inside of the roll before adding the filling.
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Balancing the meal
Philly cheese steaks are typically high in calories, fat, and sodium, but they can be included in a healthy diet when consumed in moderation and balanced with other nutritious foods. Here are some tips to help balance out this indulgent meal:
Portion Control
One of the easiest ways to reduce the calorie and fat intake associated with Philly cheese steaks is to opt for smaller portions. You can either order a smaller sandwich or share a larger one. Another option is to make your own at home, allowing you to control the portion size and ingredients used.
Choose Leaner Proteins
The type of meat and its preparation method can make a significant difference in the nutritional profile of your Philly cheese steak. Choose leaner cuts of beef, such as strip steak or tenderloin, or go for flank steak, and prepare them using healthier cooking methods like grilling instead of frying. This helps reduce the overall fat content of your meal.
Modify Toppings and Sides
The traditional toppings and sides that accompany Philly cheese steaks can also be adjusted to make the meal healthier. Instead of loading up on extra cheese, use it sparingly to enhance the flavour without adding excessive calories and fat. You can also add more vegetables, such as peppers, onions, and mushrooms, to boost the nutritional value and fibre content of your sandwich. Consider pairing your sandwich with a side salad, fruits, or grilled vegetables instead of fries or chips to further increase your vegetable intake.
Substitute Low-Carb Options
If you're watching your carbohydrate intake, consider substituting the roll with a low-carb or gluten-free option. You can also skip the bread altogether and enjoy your Philly cheese steak as a skillet meal or on top of a salad, providing a delicious and satisfying low-carb option.
Experiment with Alternatives
For a fun twist, you can experiment with substituting the steak with chicken to make a chicken Philly cheese steak sandwich. This can reduce the calorie and fat content while still providing a tasty and satisfying meal. Additionally, you can explore using different types of cheese or cheese substitutes to find lower-calorie and lower-fat alternatives that suit your taste preferences.
Remember, balance is key. By making conscious choices and adjustments, you can enjoy the flavours of a Philly cheese steak while maintaining a healthy and nutritious diet overall.
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Frequently asked questions
Philly cheese steaks are typically high in calories, fat, and sodium, which means they are not considered healthy. However, they can be included in a balanced diet when consumed in moderation.
The calorie count of a Philly cheese steak depends on the ingredients used, the portion size, and the preparation methods. On average, a single serving contains about 350 to 400 calories, but it can go as high as 1146 calories.
To make Philly cheese steaks healthier, you can reduce the portion size, ask for less meat or cheese, or opt for leaner cuts of beef and low-fat cheese. Cooking methods can also make a difference, such as grilling instead of frying.
Yes, you can make healthier alternatives by substituting a low-carb roll or using chicken instead of steak. Adding vegetables like peppers, onions, mushrooms, and garlic can also make it healthier.
You can find healthier Philly cheese steak options at certain restaurants, such as Domino's Pizza and Subway, which offer lower-calorie versions. You can also make your own at home to control the ingredients and make healthier choices.
