Charleys Cheesesteaks, known for their grilled-fresh-to-order sandwiches, are a popular fast-food option. However, with any fast-food item, it's crucial to examine the nutritional content to determine its place in a healthy diet. While a single cheesesteak can be a significant source of protein, it also packs a high amount of saturated fat and sodium, elements that should be consumed in moderation.
The Standard Cheesesteak Nutrition
Let's break down the nutritional profile of a typical Charleys cheesesteak, using the regular-sized Old School Cheesesteak as a benchmark.
- Calories: At 760 calories, this sandwich is a substantial meal. When paired with the popular side of fries and a sugary beverage, the total caloric intake for a single meal can easily exceed a significant portion of an individual's daily needs, potentially leading to weight gain.
- Protein: One of the sandwich's strengths is its high protein content, with 64g per regular size. This makes it a great option for people looking to meet protein goals, especially after physical activity. Protein is vital for muscle repair and keeps you feeling full longer.
- Fat: A regular cheesesteak contains 29g of total fat, with 11g of that being saturated fat. High saturated fat intake is linked to increased LDL ('bad') cholesterol, which can heighten the risk of heart disease. The preparation method—grilling with added oils—and cheese contribute significantly to this fat content.
- Sodium: The sodium level is where the standard cheesesteak's health profile takes a significant hit. The 2,280mg of sodium in a regular size is nearly the entire recommended daily intake of 2,300mg. Excess sodium can lead to high blood pressure, increasing the risk of heart attack and stroke.
- Carbohydrates: The toasted roll is the primary source of carbohydrates, with a regular containing 64g. While the roll itself can provide some energy, it lacks the fiber and nutrients of whole-grain alternatives, leading to quicker blood sugar spikes.
Customization: The Key to a Healthier Cheesesteak
Charleys offers a variety of customization options, which can be leveraged to make your meal more nutritious.
- Choose Leaner Protein: Consider swapping the USDA Choice steak for all-white meat chicken. While the chicken options still contain high sodium, they often have slightly fewer calories and less fat than their steak counterparts, especially if you opt for lighter preparations.
- Reduce or Change the Cheese: Cheese is a major contributor of calories, fat, and sodium. Options for healthier ordering include:
- Asking for half the standard amount of cheese.
- Opting for a less processed cheese like provolone instead of Cheez Whiz where available.
- Removing the cheese altogether, as suggested by Charleys' own blog for a macro-friendly meal.
- Load Up on Veggies: Charleys' uses hand-cut, fresh veggies, including onions, green peppers, and mushrooms. Requesting extra vegetables increases the fiber, vitamins, and minerals without a significant calorie boost. For example, the Veggie Delight option provides a good base of vegetables.
- Watch the Toppings and Sauces: Add-ons like mayo, extra cheese sauce, or bacon can quickly increase the unhealthy fat and sodium content. Opt for a lighter sauce or ask for it on the side to control the amount.
- Mind the Portion Size: The regular size is often more than enough for a single meal. Ordering a small can significantly reduce calories, fat, and sodium without sacrificing the flavor.
Comparison: Charleys Cheesesteak vs. Other Fast Food
To put the Charleys cheesesteak's nutritional content into perspective, let's compare it to other common fast-food options. This comparison is based on regular, single-serving sizes without additional sides like fries or soda.
| Item | Calories | Fat (g) | Sodium (mg) | Protein (g) |
|---|---|---|---|---|
| Charleys Old School (Reg) | 760 | 29 | 2280 | 64 |
| Subway 6" Big Philly | 500 | 17 | **1500+*** | 38 |
| Chick-fil-A Grilled Chicken Sandwich | 380 | 12 | 1090 | 30 |
| Wendy's Jr. Hamburger | 250 | 11 | 450 | 13 |
| Chipotle Chicken Burrito Bowl | ~650 | ~25 | ~1400 | ~40 |
*Note: Sodium can vary significantly with toppings and bread choices at Subway.
As the table shows, while Charleys offers a high protein count, its calorie, fat, and especially sodium levels are notably higher than many common alternatives. This highlights the importance of moderation and customization for a healthier fast-food choice.
A Better Way: Homemade Healthy Cheesesteak
For ultimate control over ingredients and nutrition, making a cheesesteak at home is the best option. Following a recipe like the 'Heart Healthy Cheesesteak Sandwiches' can produce a much more balanced meal.
Here are some simple steps to make a healthier homemade version:
- Use Lean Cuts of Meat: Opt for lean top round steak, thinly sliced, or all-white-meat chicken breast.
- Choose Whole Wheat Bread: A whole wheat pita or tortilla replaces the traditional white hoagie roll, adding fiber and complex carbohydrates.
- Lighten the Cheese: Use reduced-fat American or provolone cheese, or even shredded low-fat mozzarella.
- Sauté in Less Oil: Cook the meat and vegetables in a small amount of olive oil or use a non-stick spray instead of large quantities of fat.
- Load up on Fresh Veggies: Increase the amount of onions and peppers, and add mushrooms, spinach, or other nutrient-dense vegetables.
Conclusion: How to Handle Your Charleys Craving
While Charley cheesesteaks are undeniably delicious, they are not inherently 'good for you' due to their high calorie, saturated fat, and sodium content. For those following a strict dietary regimen, they should be considered an occasional treat. The high protein count is a benefit, but the overall nutritional profile is characteristic of fast-food indulgence.
For those who crave a Charleys cheesesteak more frequently, strategic customization is the answer. By choosing leaner chicken, reducing the cheese, loading up on vegetables, and managing sauces and portion size, you can significantly reduce the negative nutritional impacts. Ultimately, understanding the ingredients and making informed choices is the best way to fit a Charleys cheesesteak into a balanced and healthy lifestyle. For more information on healthier fast-food alternatives, check out the resources on healthy fast food options.
Key takeaways
High in Calories, Fat, and Sodium: A standard Charleys cheesesteak is nutritionally dense, with a regular size containing 760 calories and nearly a full day's worth of sodium, making it an indulgent treat rather than a healthy staple.
Excellent Source of Protein: With 64g of protein in a regular size, the sandwich is a powerful way to meet protein goals, which is beneficial for muscle health and satiety.
Customization is Crucial: Modifying your order by choosing chicken over steak, reducing cheese, adding extra vegetables, and controlling sauces can dramatically improve the overall nutritional profile.
Portion Control Matters: Simply opting for a smaller size is an effective way to cut down on calories, saturated fat, and sodium intake.
High Sodium is a Major Concern: The exceptionally high sodium content can contribute to high blood pressure and other cardiovascular issues if consumed regularly, emphasizing the need for moderation.
Homemade Offers the Best Control: For the healthiest version, making a cheesesteak at home allows for the selection of leaner meat, whole-grain bread, and fresh vegetables, offering maximum nutritional control.
Compare Alternatives: When eating fast food, comparing the nutritional information of different items helps make a more informed choice, as many alternatives exist with lower calorie and fat counts.
FAQs
Q: What is the nutritional difference between a steak and chicken cheesesteak at Charleys? A: While both are high in sodium, a chicken cheesesteak typically has slightly fewer calories and fat than a steak cheesesteak, making it a marginally healthier protein choice.
Q: How can I reduce the calories and fat in my Charleys cheesesteak order? A: You can reduce calories and fat by ordering a small size, asking for half the cheese or no cheese, choosing chicken, and adding extra vegetables like onions and peppers.
Q: Is Charleys' Old School Cheesesteak healthy? A: No, the Old School Cheesesteak is not considered healthy due to its high calorie, saturated fat, and sodium content, though it is a good source of protein.
Q: Can I get a vegetarian cheesesteak at Charleys? A: Yes, Charleys offers a Veggie Delight option, which includes mushrooms, onions, green peppers, and cheeses. You can also customize it further by reducing cheese.
Q: What is the sodium content like in a Charleys cheesesteak? A: The sodium content is very high. For example, a regular Old School Cheesesteak contains 2,280mg, which is nearly 100% of the recommended daily value.
Q: Are there healthier side options than fries at Charleys? A: Charleys doesn't prominently feature typical 'healthy' sides like salads or fruit cups on all menus. Ordering just the sandwich without the fries is the simplest way to reduce overall calories, fat, and sodium.
Q: Is it better to make a cheesesteak at home? A: Yes, making a cheesesteak at home is the healthiest option because it gives you full control over ingredients, portion sizes, cooking oils, and seasonings to significantly reduce unhealthy elements.
