How many calories are in a small Philly cheese steak sandwich?

The calorie content of a small Philly cheese steak sandwich can vary widely, but commercial versions typically fall between 300 and 600 calories. Factors like the amount of meat, type of cheese, and specific bun used dramatically affect the final number.

Quick Summary

A small Philly cheese steak's calorie count varies significantly based on ingredients like the bun, meat, and cheese. It also discusses how preparation methods impact the overall nutritional value and provides tips for a healthier version.

Key Points

• Variable Calorie Count: A small Philly cheese steak's calorie total can range from 300 to over 600, depending on the specific ingredients and preparation.

• Key Calorie Contributors: The bun, cut of steak, amount of cheese, and cooking fat are the main factors influencing the sandwich's calorie content.

• Commercial vs. Homemade: Restaurant versions, like those from Charley's or Subway, have documented calorie estimates, while homemade versions allow for direct ingredient control.

• Ingredient Modifications: Choosing a leaner meat, less cheese, and whole wheat roll can reduce calories significantly.

• Preparation Tips: Using less cooking oil and loading up on low-calorie vegetables like onions and peppers are effective strategies for a healthier version.

• Mindful Eating: When dining out, requesting less cheese or oil can help manage calorie intake.

• Check Nutrition Labels: It is best to reference specific restaurant nutrition guides for accurate calorie information.

Understanding the Calorie Variability

Unlike a simple fruit, a small Philly cheese steak sandwich does not have a single, fixed calorie count. The true number is a moving target, depending on several key factors. The primary determinants include the size and type of the roll, the amount and cut of steak used, the choice of cheese, and any additional toppings like onions, peppers, or sauces. A sandwich from a large fast-food chain, with standardized ingredients and portion sizes, might offer a predictable calorie count. In contrast, a sandwich from a local deli or made at home will likely have a more unique nutritional profile.

For instance, the bread itself can be a major calorie contributor. A standard 6-inch hoagie roll might contain over 200 calories, while a larger, artisan roll could contain significantly more. The type of meat and fat content are also crucial; a leaner cut of sirloin cooked with minimal oil will result in a lower calorie sandwich than a fattier cut cooked with extra butter or oil. The cheese is another calorie hotspot, with a few slices of provolone or a generous ladle of Cheez Whiz making a notable difference.

Common Restaurant and Homemade Estimates

Based on data from various sources, here is a breakdown of potential calorie counts for a small Philly cheese steak sandwich:

• Charley's Philly Steaks: A small cheesesteak contains approximately 470 calories.
• Great Wraps: A small Philly cheesesteak from Great Wraps has about 310 calories.
• Subway: A 6-inch Steak & Cheese sub contains around 343-360 calories, depending on the data source and region.
• Homemade: A healthier homemade version can be made with 375 calories, while a standard homemade 6-inch can be around 573 calories.

These variations demonstrate how ingredients and portion sizes dictate the nutritional outcome. The addition of extra ingredients, such as mayonnaise or extra cheese, will further increase the total calorie count.

How Ingredients Impact Calorie Count

Here is a simple list of ingredients and how they can affect the total calories:

• The Roll: A large, thick hoagie roll is a significant source of carbohydrates and calories. Choosing a smaller, lighter, or whole-wheat roll can help reduce the total.
• The Steak: Ribeye is traditionally used, but its fat content can be high. Using a leaner cut like sirloin and trimming visible fat can decrease the calorie total.
• The Cheese: Provolone and American cheese are common, but the amount matters. Using less or opting for a low-fat cheese option can reduce calories.
• Add-ons: While onions and peppers add minimal calories, sauces like mayonnaise add a considerable amount of fat and calories.

Comparison of Small Philly Cheese Steak Options

Feature	Generic Store-bought (Small)	Fast Food Chain (e.g., Charley's) (Small)	Healthier Homemade (Small)	Traditional Deli (Small)
Estimated Calories	~350-450	~470	~350-400	~500-600+
Key Ingredients	Pre-packaged steak, American cheese	Standardized steak, provolone/Whiz, standard roll	Lean sirloin, light cheese, smaller roll	Traditional fatty ribeye, generous cheese, large roll
Ingredient Control	Minimal	Standardized	High	Low, depends on the deli
Fat Content	Moderate to High	Moderate (approx. 22g)	Lower (approx. 14g)	High (due to cooking oil, mayo)
Sodium Content	Often High	High (approx. 1200mg)	Lower (controlled)	High

Strategies for a Healthier Sandwich

For those watching their calorie intake, there are several ways to enjoy a Philly cheese steak without overindulging. Making the sandwich at home offers the most control over ingredients and preparation methods. One can easily substitute high-calorie ingredients for lower-calorie alternatives without sacrificing flavor. For example, using less oil when cooking the meat and vegetables can save hundreds of calories. Replacing traditional provolone cheese with a light cheese or even a cottage cheese spread for a creamy texture can also make a significant difference.

Another approach is to modify the toppings. Skipping high-fat sauces like mayonnaise and opting for a simple sprinkle of salt and pepper will drastically cut calories and sodium. Increasing the amount of sautéed vegetables like onions, peppers, and mushrooms adds volume and nutrients with minimal added calories.

When ordering out, a simple tip is to ask for half the cheese or to have your sandwich prepared with less oil. Many restaurants are accommodating and happy to customize an order to your preferences. Some establishments also offer options on different types of bread, allowing you to choose a smaller or whole-grain bun for a healthier meal.

Conclusion

The number of calories in a small Philly cheese steak sandwich is not a fixed figure but rather a range influenced by its specific ingredients, preparation, and portion size. While a typical small version can contain anywhere from 300 to over 600 calories, understanding the nutritional breakdown allows for more informed choices. By being mindful of ingredient swaps and portion control, you can still savor the flavor of this classic sandwich while managing your calorie intake effectively.

Note: The calorie values provided are estimates and can differ significantly based on the exact recipe and ingredients used. For precise nutritional information, it is always best to consult the specific restaurant's nutritional guide or use a food tracking app for homemade versions.

Recipe for a Lower Calorie Homemade Philly Cheesesteak

• Ingredients:

  • 1 lean sirloin steak, thinly sliced
  • 1/2 white onion, sliced thin
  • 1/2 green bell pepper, sliced thin
  • 1 whole wheat roll, 6 inches
  • 1 ounce low-fat provolone cheese
  • Low-calorie cooking spray
  • Salt and pepper to taste

• Instructions:

  1. Prepare the vegetables by slicing them thinly.
  2. Heat a skillet with low-calorie cooking spray. Sauté onions and peppers until soft.
  3. Add the thinly sliced sirloin steak to the pan and cook until browned.
  4. Season with salt and pepper.
  5. Layer the cheese over the steak and vegetables and allow it to melt.
  6. Warm the whole wheat roll. Place the mixture inside and serve immediately.

This recipe prioritizes lower-fat ingredients and reduced oil, helping to keep the overall calorie count in check without compromising flavor. For more great recipe ideas visit What A Girl Eats for a healthier take on the classic.

Frequently Asked Questions

What is the average calorie count for a small Philly cheese steak sandwich?

The average calorie count for a small Philly cheese steak can vary, but based on commercial examples, it generally falls between 300 and 600 calories, influenced by the ingredients and preparation.

Does the type of cheese affect the calorie count?

Yes, the type and amount of cheese significantly impacts the calorie count. For example, a larger quantity of full-fat provolone or Cheez Whiz will increase calories more than a smaller portion of a lighter cheese option.

How can I make a homemade Philly cheese steak healthier?

To make a healthier homemade version, use a leaner cut of beef like sirloin, a whole wheat roll, less oil for cooking, and reduce the amount of cheese.

Are all fast-food small Philly cheese steaks the same in calories?

No, calorie counts differ between fast-food chains. For instance, a small cheesesteak from Charley's is 470 calories, while a different chain's might be lower or higher, depending on their specific recipe and portion size.

What role does the bread play in the total calories?

The bread is a major calorie contributor. A smaller or whole wheat hoagie roll will have fewer calories than a large, thick artisan roll.

Will adding vegetables like onions and peppers increase calories?

Adding extra sautéed vegetables like onions and peppers adds minimal calories while increasing the overall volume and nutrients of the sandwich.

Can I reduce the calories in my sandwich by changing the cooking method?

Yes, using a non-stick pan with a low-calorie cooking spray instead of a heavy amount of oil or butter for cooking the steak and vegetables can significantly lower the calorie count.