Does a cheesesteak have a lot of protein? A Deep Dive into its Nutritional Profile

October 30, 2025 •

3 min read

While a traditional cheesesteak can pack an impressive 30 to over 60 grams of protein, its total nutritional value varies significantly based on preparation. So, does a cheesesteak have a lot of protein? The answer is often yes, but this indulgent sandwich's overall health impact is a more complex story than its protein content alone would suggest.

Quick Summary

A cheesesteak can offer a high protein count from beef and cheese, but it is also typically high in calories, saturated fat, and sodium. Its exact nutritional details depend heavily on portion size, ingredients, and preparation method, all of which can be modified for a more balanced meal.

Key Points

High Protein Source: A cheesesteak is a high protein source, with traditional versions potentially offering 30-65 grams or more per serving from beef and cheese.
High in Calories and Fat: Beyond protein, cheesesteaks are typically very high in total calories, saturated fat, and sodium, especially from restaurant versions.
Nutritional Variation: The nutritional content varies significantly based on ingredients, portion size, and preparation, from a smaller, controlled portion to a large, indulgent one.
Moderation is Key: Due to the high fat and sodium content, cheesesteaks should be enjoyed in moderation as part of an overall balanced diet.
Healthier Modification: The sandwich can be made healthier by using leaner meat, less cheese, more vegetables, and whole-grain bread.
Suitable for Recovery: The high protein content makes it a good option for muscle recovery after exercise, as long as the total meal fits your dietary goals.

The Protein Power of a Cheesesteak

At its core, a cheesesteak is a protein-dense meal. The primary source of protein comes from the thinly sliced beefsteak, which can be made from ribeye or another cut of beef. Beef is a complete protein, meaning it contains all nine essential amino acids necessary for muscle repair and growth. The cheese, whether it's provolone or cheese whiz, also contributes a notable amount of protein. A standard 6-inch sandwich can contain around 32 to 38 grams of protein, while larger portions or specific restaurant recipes can push that number much higher, sometimes exceeding 60 grams. This makes a cheesesteak a viable option for those looking to increase their protein intake, especially after physical activity.

Where the Protein Comes From

Beefsteak: The cornerstone of the sandwich, beefsteak provides a high-quality source of muscle-building protein, iron, and vitamin B12. The specific cut used will influence the final fat content.
Cheese: Added for flavor and texture, the cheese also adds a substantial dose of protein and calcium. However, it significantly increases the overall fat and calorie count.

A Deeper Look at the Nutritional Breakdown

Beyond its high protein count, the cheesesteak's full nutritional profile reveals why it is considered an indulgent treat rather than an everyday health food. A large, traditional cheesesteak from a restaurant can contain over 1,000 calories and be exceptionally high in saturated fat and sodium. Saturated fat, particularly in excess, has been linked to increased heart disease risk. Sodium levels can also be a concern, with some servings providing over half of the recommended daily intake. The sandwich roll adds a significant amount of carbohydrates, which, depending on the type (e.g., white vs. whole grain), will affect the meal's fiber and overall nutritional quality.

Making Your Cheesesteak a Healthier Choice

Fortunately, it is possible to enjoy a cheesesteak while making it a more nutritionally balanced meal. Homemade versions allow for full control over ingredients, but even at a restaurant, you can make smarter choices.

Choose Leaner Meat: Opt for leaner cuts of beef like sirloin or flank steak instead of fattier alternatives. Trim any visible fat before cooking.
Control the Cheese: Use less cheese or switch to a lower-fat option. Opt for real provolone over processed cheese whiz to reduce sodium and artificial ingredients.
Load Up on Veggies: Add extra vegetables like sautéed onions, mushrooms, or colorful bell peppers to boost the fiber, vitamin, and mineral content.
Select a Better Bun: Choose a whole-grain hoagie roll over a standard white bread roll to increase fiber and provide more complex carbohydrates. Alternatively, you can use whole-wheat pita bread or even enjoy the filling without a bun to reduce calories and carbs.
Opt for Healthier Cooking Methods: When making it at home, cook the steak in a pan with a small amount of olive oil instead of excessive grease.

Cheesesteak vs. Other High-Protein Foods: A Comparison

To put the cheesesteak's nutritional value into perspective, here is a comparison with other common high-protein meals. Note that figures vary widely based on preparation and portion size.


Meal Option	Approx. Protein (g)	Approx. Calories	Approx. Saturated Fat (g)	Approx. Sodium (mg)
Traditional Large Cheesesteak	65	1146	23	1429
Subway 6" Philly Cheesesteak	38	500	N/A	1280
Grilled Chicken Breast (100g)	31	165	1	74
Lean Steak (100g)	26	250	7	70
Ground Beef Cheesesteak Skillet	24	280	N/A	N/A
12-count Grilled Nuggets	38	200	N/A	N/A

Conclusion

So, does a cheesesteak have a lot of protein? Yes, it certainly can, thanks to the combination of beef and cheese. However, this high protein count comes packaged with significant amounts of fat, saturated fat, sodium, and calories, especially in larger, traditionally prepared versions. While it can be a good source of energy for muscle recovery, it should be enjoyed in moderation as part of a balanced diet. By opting for healthier modifications like leaner meat, whole-grain buns, and extra vegetables, you can enjoy a more nutritious and balanced meal without sacrificing the delicious flavor of a cheesesteak. For those focused on consistent, lean protein intake, other options may be more suitable for frequent consumption.

For more information on protein and muscle growth, you can review the extensive guide from Healthline: 26 Foods to Eat to Gain Muscle.

Frequently Asked Questions

The protein content can vary widely. A 6-inch cheesesteak might have around 32-38 grams of protein, while larger or more indulgent versions could contain over 60 grams, depending on the amount of beef and cheese used.

While it does provide a high amount of quality protein from the beef, a cheesesteak is also typically high in saturated fat, sodium, and calories. Therefore, it's not the healthiest protein source for regular consumption and should be enjoyed in moderation.

To reduce calories, you can make modifications such as using a leaner cut of beef, opting for less cheese, adding more vegetables like peppers and onions, and choosing a whole-grain or smaller bun.

Chain restaurant versions often have standardized portions and ingredients, leading to more predictable nutrition facts. For example, a Subway 6-inch Philly Cheesesteak might have around 38g of protein, while a traditional, large version from a local shop could have significantly more or less depending on the recipe.

A traditional cheesesteak often contains a lot of both fat and protein. Some indulgent versions can have as much fat or even more than protein. For instance, some examples show high protein paired with a large amount of fat and high calories.

Yes, you can eat a cheesesteak when building muscle due to its high protein content, which is essential for muscle repair. However, you should consume it in moderation and account for its high calorie and fat content to ensure it fits your overall dietary goals.

Yes, the beef in a cheesesteak is a good source of iron. Some nutrition facts show that a single cheesesteak can provide a significant portion of your daily recommended iron intake.