Randy Chandler
The Philly cheesesteak sandwich is a flavourful, protein-rich delight, but it also packs a punch in the calorie department. The calorie count of a Philly cheesesteak sandwich can vary depending on the ingredients and portion size, with a single serving ranging from 350 to 400 calories on average. However, some estimates place the calorie count of a traditional Philly cheesesteak at up to 1146 calories, and even higher when paired with fries. The meat and cheese contribute significantly to the calorie content, but with a few modifications, it is possible to enjoy this indulgent treat as part of a balanced diet.
| Characteristics | Values |
|---|---|
| Calories | On average, a Philly cheese steak sandwich contains 350 to 400 calories. However, the calorie count can vary between 380 and 1146 calories per serving, depending on portion size, ingredients, and preparation methods. |
| Fat Content | A Philly cheese steak sandwich typically contains 20 to 25 grams of fat per serving, including saturated and unsaturated fats. The sandwich is often high in saturated fat, which can increase the risk of heart disease if consumed in excess. |
| Protein Content | Each sandwich generally provides between 30 to 40 grams of protein per serving, making it a good option for those seeking protein after physical activity. |
| Carbohydrates | Some cheese steak sandwiches are more carbohydrate-heavy, containing up to 51 grams of total carbohydrates. |
| Sodium | Cheese steaks can be high in sodium. For example, a 10-inch sandwich at the Cheese Steak Shop contains 1,900 mg of sodium, which is 79% of the daily recommended sodium intake. |
| Recommended Consumption | It is recommended to eat cheese steaks in moderation as part of a balanced diet that includes fruits, vegetables, whole grains, low-fat dairy, and lean proteins. |
| Calorie Reduction Tips | To reduce calories, consider opting for a smaller sandwich, choosing lower-calorie variations, or modifying your order by requesting less cheese or a leaner cut of meat. Grilling instead of frying can also lower the calorie count. |
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What You'll Learn
- Calorie count: 350 to 400 calories per serving, varying by ingredients and prep methods
- Nutritional value: High in protein, iron, and saturated fat
- Health concerns: Excess calories lead to obesity and diseases like diabetes
- Calorie reduction: Choose lean meats, cut cheese, add vegetables, and grill
- Sodium content: 10-inch sandwich at Cheese Steak Shop has 1,900 mg of sodium
Calorie count: 350 to 400 calories per serving, varying by ingredients and prep methods
A Philly cheese steak sandwich typically contains 350 to 400 calories per serving. However, this calorie count can vary depending on the specific ingredients used and the preparation methods employed. For example, the type and quantity of meat, cheese, bread, toppings, and sides can all influence the overall calorie content.
The meat and cheese in a Philly cheese steak sandwich are the main sources of calories. The choice of meat can make a significant difference; for instance, rib eye, a classic cut of beef used in South Philly cheese steak sandwiches, is considered a high-calorie option by the Mayo Clinic. According to the United States Department of Agriculture (USDA), 3 ounces of rib eye contains approximately 233 calories and 19 grams of fat. On the other hand, leaner cuts of beef, such as strip steak or tenderloin, will result in a lower-calorie sandwich.
Similarly, the type of cheese also impacts the calorie count. Cheese Whiz, a popular choice for Philly cheese steaks, has 91 calories and 7 grams of fat per 2 tablespoons. Using a low-fat cheese sauce or opting for a different type of cheese with a lower fat content can help reduce the overall calorie count of the sandwich.
The bread or roll used in a Philly cheese steak sandwich can also contribute a significant number of calories. A larger sandwich will generally have more calories than a smaller one. For example, a 7-inch cheese steak at the Cheese Steak Shop in Philadelphia contains 476 calories, while their 10-inch cheese steak has 789 calories.
In addition to the core ingredients, toppings and sides can also affect the calorie count. Adding vegetables like peppers, onions, or mushrooms can increase the nutritional value of the sandwich while also contributing to the overall calorie content. On the other hand, choosing sides like fries or chips can significantly increase the calorie count of the meal. Substituting these with fruits or vegetables can help balance the meal and offset some of the calories and fat.
While a Philly cheese steak sandwich can be a tasty treat, it's important to remember that it can be high in calories, fat, and sodium. To make it part of a balanced diet, consider opting for lower-calorie variations, reducing portion sizes, or modifying your order by requesting less cheese or a leaner cut of meat. Grilling instead of frying is another way to reduce the overall fat content of the sandwich.
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Nutritional value: High in protein, iron, and saturated fat
A Philly cheese steak sandwich is a flavourful, indulgent meal that can provide nutritional value in the form of protein, iron, and saturated fat. The nutritional composition of the sandwich can vary depending on the specific ingredients used, the portion size, and the preparation methods.
Protein is an essential macronutrient that supports muscle health and recovery after physical activity. A typical Philly cheese steak sandwich provides a substantial amount of protein, ranging from 25 grams to 50 grams per serving. This high protein content makes it a popular choice for those seeking a filling and nourishing meal.
Iron, another vital nutrient present in the sandwich, is derived primarily from the beef used in the recipe. Iron plays a crucial role in maintaining healthy blood and energy levels. Each sandwich typically offers about 10-15% of the daily recommended intake of iron, contributing to its nutritional profile.
Saturated fat, found in the meat, cheese, and cooking oils used in the sandwich, is a type of fat that can have health implications when consumed in excess. While it contributes to the rich flavour of the sandwich, it is important to be mindful of its potential impact on heart health. The USDA recommends limiting saturated fat intake to 22 grams per day on a 2,000-calorie diet. The amount of saturated fat in a Philly cheese steak sandwich can vary, with some containing around 10 grams, while others may have up to 18 grams or more, depending on the specific preparation.
The nutritional value of a Philly cheese steak sandwich in terms of protein, iron, and saturated fat can be influenced by various factors. By making conscious choices, such as opting for leaner meats, reducing the amount of cheese, or choosing healthier cooking methods, it is possible to enjoy this indulgent sandwich as part of a balanced diet in moderation.
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Health concerns: Excess calories lead to obesity and diseases like diabetes
A typical Philly cheese steak sandwich is flavourful but calorie-dense. While the calorie count varies depending on the ingredients and preparation methods, a single serving typically contains 350 to 400 calories. However, some estimates place the calorie count of a traditional Philly cheese steak at up to 1500 calories. This is significantly higher than the recommended daily calorie intake of 2000 calories for adults and adolescents.
Excess calorie consumption, especially over an extended period, can lead to weight gain and obesity. Obesity is a significant health concern as it increases the risk of various diseases and conditions. One of the most well-known complications of obesity is diabetes, which occurs when the body cannot effectively regulate blood sugar levels. Obesity can also increase the risk of other serious conditions, including cancer, stroke, and heart disease.
The high-calorie content of the Philly cheese steak sandwich is mainly attributed to its meat and cheese components. Classic versions use rib eye, a high-calorie cut of beef. For example, 3 ounces of rib eye contributes 233 calories. Additionally, the cheese in a cheese steak is typically a high-fat variety, such as Cheese Whiz, which has 91 calories per 2 tablespoons.
To make healthier choices while still enjoying a Philly cheese steak sandwich, consider some modifications. Opting for a smaller sandwich or choosing lower-calorie variations can help reduce calorie intake. Requesting less cheese or selecting a leaner cut of beef can also decrease the overall fat content. Additionally, paying attention to cooking methods, such as grilling instead of frying, can make a significant difference.
While indulging in a Philly cheese steak sandwich occasionally may not be harmful, it's important to understand the nutritional content and potential health risks associated with excess calorie consumption. Moderation and balance are key to maintaining a healthy lifestyle.
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Calorie reduction: Choose lean meats, cut cheese, add vegetables, and grill
Calorie reduction strategies for your Philly cheesesteak sandwich
Choose lean meats
Meats that are considered lean are typically white meats, such as chicken and turkey breasts, and specific cuts of pork like tenderloin, loin chops, and top loin or sirloin roasts. White meat chicken and turkey are rich in protein and low in fat if you remove the skin. Lean meats are also a good source of several B vitamins, selenium, and zinc. If you're grilling, you could try grilling salmon fillets or fish tacos.
Cut the cheese
Cheese is typically high in calories, but there are some lower-calorie options if you want to reduce the overall calorie count of your sandwich. These include Parmesan, which has only 20 calories per tablespoon, and Swiss cheese, which has approximately 100 calories per slice. Other options include part-skim mozzarella cheese, which has 70 calories per slice, and Camembert, which has 85 calories per ounce.
Add vegetables
Fruits and vegetables are naturally low in fat and calories. They add volume to your dishes, allowing you to eat the same amount of food with fewer calories. For example, you could replace a cup of rice or pasta in your sandwich with a cup of vegetables like broccoli, squash, or peppers. This will reduce the total calories in your meal without reducing the amount of food you eat. Additionally, vegetables provide essential vitamins, minerals, and fiber that are important for good health.
Grill it
Grilling is a great way to cook your sandwich while keeping the calorie count low. Grilled foods tend to be lower in calories than those cooked using methods such as frying or breading. You can also grill your vegetables to add flavour. Some low-calorie grilled side options include mojito-style tomato salsa, grilled guacamole, and lime-sesame grilled eggplant.
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Sodium content: 10-inch sandwich at Cheese Steak Shop has 1,900 mg of sodium
A 10-inch Philly cheese steak sandwich from the Cheese Steak Shop contains 1,900 mg of sodium, which is 79% of the recommended daily sodium intake. This is a very high amount, considering that a typical frozen pizza slice has 900 mg of sodium, and a 6-inch submarine sandwich made with cold cuts averages 1,127 mg of sodium.
The high sodium content in the Cheese Steak Shop's sandwich is due to the combination of ingredients, which include bread, thinly sliced beef, cheese, and optional onions, bell peppers, or mushrooms. Each of these ingredients contains a significant amount of sodium, and when combined, the sodium content adds up quickly.
Sodium is an essential nutrient, but consuming too much can lead to negative health consequences. Excessive sodium intake can cause high blood pressure, which is a risk factor for heart attack and stroke. Therefore, it is important to be mindful of the sodium content when consuming cheese steak sandwiches, especially considering that they are already high in calories and fat.
To reduce sodium intake when eating cheese steak sandwiches, it is recommended to opt for smaller portions or share a large sandwich with someone else. Diners can also request that their sandwich be prepared without added salt or high-sodium condiments like ketchup, barbecue sauce, or steak sauce. Choosing unprocessed toppings, such as grilled chicken breast with avocado and tomato, can also help lower sodium intake.
In addition to the Cheese Steak Shop, other restaurants serving Philly cheese steak sandwiches may have similar sodium levels. Penn Medicine analyzed two south Philly cheese steak restaurants and found that the average cheese steak contained 900 calories, 40 grams of fat, 50 grams of protein, and 80 grams of carbohydrates.
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Frequently asked questions
On average, a Philly Cheesesteak sandwich contains 350 to 400 calories per serving. However, the calorie count can vary depending on the portion size, specific ingredients, and preparation methods, with some traditional versions containing up to 1146 calories.
The calories in a Philly Cheesesteak sandwich come primarily from the meat and cheese. The type of meat and cheese used, as well as the portion sizes, can significantly impact the overall calorie count.
Yes, some variations offer lower calories. For example, Domino's Pizza Philly Cheese Steak Sandwich has 380 calories per serving, while Subway's 6" Big Philly Cheesesteak contains 500 calories.
Federal dietary guidelines recommend about 2,000 calories per day for adults and adolescents. Therefore, a Philly Cheesesteak sandwich can be a part of a balanced diet when consumed in moderation, paired with healthier sides, or modified with lower-calorie ingredients.
Yes, Philly Cheesesteak sandwiches are typically high in saturated fat and sodium. Excessive consumption of saturated fat can increase the risk of heart disease, while high sodium intake can lead to high blood pressure. It's important to pay attention to the nutritional content and make informed choices about your diet.
