Patrick Oconnell
The Philly cheesesteak sandwich is a cultural icon, but is it bad for you? The answer is yes and no. While the classic combination of thinly sliced beefsteak, melted cheese, and onions served on a soft roll is undeniably tempting, it is also high in calories, fat, and sodium. The calorie content can vary widely, but a standard cheesesteak can range from 600 to 1500 calories, with the average being around 900 calories. Most of these calories come from the meat and cheese, with the cooking method, portion size, and toppings also contributing to the overall calorie count. The high levels of saturated fat and sodium in cheesesteaks can lead to elevated blood pressure and an increased risk of heart disease, especially with regular consumption. However, enjoying a Philly cheesesteak in moderation and making health-conscious adjustments, such as choosing lean meats, lower-fat cheeses, and smaller portions, can make this indulgent sandwich a more balanced and nutritious meal.
| Characteristics | Values |
|---|---|
| Calories | A Philly cheese steak can contain anywhere from 476 to 1500 calories. |
| Fat | The sandwich is high in fat, particularly saturated fat, with the average cheese steak containing 40 g of fat. |
| Sodium | Cheese steaks are high in sodium, with the 10-inch sandwich at the Cheese Steak Shop containing 1,900 mg of sodium. |
| Health issues | Regular consumption can contribute to weight gain, elevated blood pressure, and an increased risk of heart disease. |
| Healthier options | Health-conscious adjustments include opting for lean meats, lower-fat cheeses, smaller portions, and whole-grain bread. |
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What You'll Learn
Philly cheese steaks are high in calories
Philly cheese steaks are typically high in calories, and this can be a concern for those watching their weight or maintaining a healthy diet. The calorie count of a Philly cheese steak can range from 500 to over 1000 calories per serving, depending on the ingredients and portion size. The bread, meat, cheese, and additional toppings all contribute to the high calorie content.
The traditional long roll used in a Philly cheese steak can contain upwards of 300 calories, and that's before it's even filled! These rolls are usually made with refined carbs, which can cause a spike in blood sugar and lead to a crash later on. The type of bread and its calorie content can vary, but it's important to be mindful of this contribution to the overall calorie count.
The meat in a Philly cheese steak is typically thinly sliced ribeye steak, which is high in fat and calories. A single serving of steak for a sandwich is usually around 6 ounces, and this can add over 400 calories to the overall count. While steak provides protein and important nutrients like iron and zinc, it's also high in saturated fat, which can contribute to high cholesterol and heart disease if consumed in excess.
Cheese is, of course, another essential component of a Philly cheese steak, and this also adds a significant amount of calories. Cheese is high in fat and protein, and just one slice of cheese can add over 100 calories. Common cheeses used in Philly cheese steaks, such as provolone or Cheez Whiz, can melt easily and add a creamy texture to the sandwich. However, they also contribute to the high calorie content.
Finally, additional toppings like fried onions, peppers, or mushrooms can further increase the calorie count. While these vegetables are healthy and provide some nutritional value, they are often cooked in oil, adding extra calories. Sauces and condiments like mayonnaise or ketchup can also add calories and should be used sparingly if you're concerned about the overall calorie content of your Philly cheese steak.
Overall, the high calorie content of Philly cheese steaks is something to be mindful of, especially if you're trying to maintain a balanced diet. While it's fine to indulge in this delicious sandwich occasionally, it's important to be aware of the calorie contribution from each ingredient and to watch your portion sizes.
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They are also high in saturated fat
Philly cheesesteaks are a tasty treat, but they are also high in saturated fat. The primary sources of fat in a Philly cheesesteak are the meat and cheese. The meat is usually a high-calorie cut of beef, such as rib eye, and the cheese is often Cheese Whiz, a processed cheese product. Both of these ingredients are high in saturated fat, which is a type of dietary fat mainly found in animal products. According to health recommendations, saturated fats should comprise less than 10% of total daily calorie intake to maintain heart health. This is because consuming foods high in saturated fats can raise cholesterol levels in the blood, specifically low-density lipoprotein (LDL), known as 'bad' cholesterol. This, in turn, can increase the risk of heart disease.
The way a Philly cheesesteak is cooked also increases its fat content. They are often cooked with lots of added oil, and the beef is usually cooked in oil before being topped with cheese, adding further to the fat content. The portion sizes of Philly cheesesteaks can also contribute to their high saturated fat content. A standard restaurant or takeaway cheesesteak can range from 600 to 1200 calories, but they can go as high as 1500 calories! The calorie content depends on the amount and type of cheese, the quantity of steak, and any additional condiments or toppings. For example, a typical hoagie roll contains 200 to 300 calories, and common condiments like mayonnaise or ketchup can add 50 to 100 calories per tablespoon.
To make Philly cheesesteaks healthier, diners can request that they be made without added oil and choose lower-fat cheese options. Home cooks can also use lean cuts of beef, low-fat cheese sauce, and reduce portion sizes to make healthier cheesesteaks. Diners can also opt for smaller portions or share large portions to enjoy Philly cheesesteaks in a more balanced way. Making Philly cheesesteaks at home can also help to control the ingredients and reduce the saturated fat content. For example, a homemade Philly cheesesteak recipe might use plenty of peppers, mushrooms, onions, and spices to add flavor without as much fat.
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They can cause weight gain
A traditional Philly cheese steak is a hearty sandwich that originated in Philadelphia. It typically consists of thinly sliced steak, melted cheese, and a long roll. While it can be a tasty treat, there are several reasons why this dish may not be the healthiest choice. One of the main concerns is the potential for weight gain.
Philly cheese steaks can be high in calories, depending on the specific ingredients and preparation methods used. The combination of bread, meat, and cheese can quickly add up, especially if you're not mindful of portion sizes. For example, a typical Philly cheese steak sandwich can range from 500 to 1000 calories or even more if you add extra meat or cheese. Such high-calorie content can contribute to weight gain if consumed regularly, especially if it exceeds your daily calorie needs.
In addition to the calories, the type of fat in a Philly cheese steak can also contribute to weight gain. Both the steak and the cheese can contain high amounts of saturated fat. While some saturated fat is necessary for a healthy diet, too much can lead to increased levels of low-density lipoprotein (LDL) cholesterol, often known as "bad" cholesterol. High LDL cholesterol levels can increase your risk of heart disease and may also contribute to weight gain, as dietary fat provides more calories per gram compared to protein or carbohydrates.
Another factor that can lead to weight gain is the refined carbohydrates commonly found in the roll of a Philly cheese steak sandwich. Refined carbs are quickly broken down by the body, causing spikes in blood sugar and insulin levels. This can lead to increased fat storage and weight gain over time. Additionally, the high glycemic index of refined carbohydrates can leave you feeling hungry soon after eating, leading to excessive calorie intake and potential weight gain.
To mitigate the potential for weight gain, it's important to practice moderation and balance when enjoying a Philly cheese steak. Consider choosing a whole-grain roll, which can provide more fiber and nutrients than a refined flour roll. Opting for leaner cuts of steak, such as sirloin, can also help reduce the overall fat and calorie content. Loading up on veggies like peppers, onions, or mushrooms can add bulk to the sandwich without adding excessive calories, providing a more filling and nutritious meal.
Finally, remember that weight gain is influenced by your overall calorie balance. If you occasionally indulge in a Philly cheese steak, ensure that your other meals are balanced and nutrient-dense. Incorporating regular physical activity into your routine can also help offset the calorie surplus from a high-calorie treat like a Philly cheese steak. By making mindful choices and maintaining a healthy lifestyle, you can enjoy your favorite foods without sacrificing your health or weight management goals.
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They are unhealthy for people trying to lose weight
Philly cheesesteaks are unhealthy for people trying to lose weight due to their high calorie content. The calorie count of a Philly cheesesteak can range from 600 to 1500 calories, with some containing as many as 1900 calories. The high-calorie ingredients are the meat, cheese, bread, and toppings. For example, a serving of 100 grams of beef contains about 250 calories, and one ounce of cheese adds between 50 to 100 calories. The average cheesesteak also exceeds the recommended daily intake of fat and sodium, which can contribute to weight gain.
The large portion sizes of Philly cheesesteaks contribute to their high calorie, fat, and sodium content. By ordering smaller portions or sharing a large portion, individuals can better enjoy a Philly cheesesteak as part of a balanced diet.
Philly cheesesteaks are also often cooked with added oil, further increasing their fat content. Diners can reduce the fat content by requesting that their sandwich be prepared without added oil. In addition, the type of cheese used can significantly impact the calorie and fat content of the sandwich. For example, Cheese Whiz, the most popular cheese choice, contains 91 calories and 7 grams of fat per 2 tablespoons.
The excess calories in a typical cheesesteak can contribute to weight gain and elevated blood pressure, increasing the risk of heart disease, especially when consumed frequently. Therefore, it is essential to consume Philly cheesesteaks in moderation and balance indulgence with healthy eating habits and portion control.
To make Philly cheesesteaks healthier for those trying to lose weight, individuals can make health-conscious adjustments such as opting for lean meats, lower-fat cheeses, and whole-grain bread. Substituting steak with chicken or using a low-carb roll can also reduce the calorie and fat content of the sandwich.
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They are high in sodium
Philly cheesesteaks are beloved by many, but they are also considered one of the most loathed fast-food dishes due to their irresistible taste. While enjoying a Philly cheesesteak in moderation may not be harmful to your health, regular consumption can lead to health issues due to its high sodium content.
Sodium is an essential nutrient, but too much of it can cause high blood pressure, which is a risk factor for heart attack and stroke. The high-fat content in cheesesteaks also contributes to an increased risk of heart disease. The average Philly cheesesteak from a restaurant or takeaway can range from 600 to 1500 calories, with some containing as much as 900 calories. The calorie content depends on the amount and type of cheese, the quantity of steak, and any additional toppings or condiments. For example, a typical hoagie roll contains 200 to 300 calories, while common condiments like mayonnaise or ketchup can add 50 to 100 calories per tablespoon.
The large portion sizes of Philly cheesesteaks contribute to their high sodium content. Ordering smaller portions or sharing large portions are better ways to enjoy a cheesesteak while reducing sodium intake. Diners can also reduce sodium intake by refraining from adding salt and high-sodium condiments like ketchup, barbecue sauce, or steak sauce. Choosing lower-sodium cheese options can also help decrease sodium consumption.
In addition to its high sodium content, the beef and cheese in a Philly cheesesteak contribute to its high saturated fat content, which has long been associated with heart health risks. Health recommendations suggest that saturated fats should comprise less than 10% of total daily calorie intake to maintain heart health. Consuming foods high in saturated fats can increase the level of "bad" cholesterol in the blood, further elevating health risks.
For health-conscious individuals who enjoy Philly cheesesteaks, there are ways to make this iconic sandwich a more balanced meal choice. Adjustments such as opting for lean meats, lower-fat cheeses, and whole-grain bread can help reduce the negative impact of this indulgent treat. Balancing indulgence with healthy eating habits and portion control is crucial to incorporating Philly cheesesteaks into a nutritious diet.
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Frequently asked questions
A Philly cheesesteak sandwich is high in calories, fat, and sodium. Therefore, while enjoying one occasionally is not necessarily bad, regular consumption can lead to health issues.
The high-calorie count in a Philly cheesesteak sandwich comes from the meat, cheese, and bread. The sandwich is also unhealthy due to its high saturated fat content, which is mainly found in the beef and cheese.
The calorie content of a Philly cheesesteak sandwich can vary depending on the ingredients and portion size. On average, a sandwich can contain anywhere from 600 to 1500 calories.
Regular consumption of Philly cheesesteak sandwiches can contribute to weight gain, elevated blood pressure, and an increased risk of heart disease due to their high-calorie, fat, and sodium content.
To make a Philly cheesesteak sandwich healthier, you can use lean meats, lower-fat cheeses, smaller portions, and whole-grain bread. You can also substitute steak with chicken or use a low-carb roll.
