The question of how many calories are in a Subway cheesesteak is common for health-conscious diners. The answer, however, is not a single number, but rather a range that depends on the size and your choice of ingredients. The base Steak & Cheese sub provides a solid nutritional foundation, but the additions can change it dramatically. By understanding the calorie counts of different options, you can make a choice that aligns with your dietary goals.
Calorie Breakdown by Sandwich Size
The most significant factor in the calorie count is the size of the sub you choose. The Footlong, for example, is not simply double the calories of the 6-inch, as other ingredients may be scaled up as well. Below are the approximate calorie and macronutrient figures for the standard Steak & Cheese on white bread with American cheese and standard toppings.
6-Inch Subway Steak & Cheese
A typical 6-inch Steak & Cheese sub on white bread, with American cheese, lettuce, and tomato, contains about 368 calories. The macronutrient breakdown is roughly 47% carbohydrates, 26% fat, and 27% protein. This provides a moderate-calorie meal with a solid protein content.
- Calories: ~368
- Carbohydrates: ~43g
- Protein: ~25g
- Fat: ~11g
Footlong Subway Steak & Cheese
The Footlong version of the Steak & Cheese naturally contains more calories and macronutrients due to its larger size. Based on nutritional information, a Footlong Steak & Cheese can contain around 760 calories. The nutrient percentages are similar, with a balanced mix of carbs, protein, and fat.
- Calories: ~760
- Carbohydrates: ~96g
- Protein: ~52g
- Fat: ~20g
Customization Options and Their Calorie Impact
Your choices during the sub-making process can significantly alter the final calorie count. Choosing a different bread, swapping out cheese, or adding certain sauces can have a big impact.
Bread:
- White Italian Bread: Standard, higher in refined carbohydrates.
- Hearty Italian Bread: Can add more calories than the standard white.
- 9-Grain Wheat Bread: Often a more fiber-rich choice, which can be beneficial for digestion and may have a slightly different calorie count depending on the region.
- Italian Herb and Cheese Bread: Higher in calories and fat due to the added cheese and seasonings.
Cheese:
- American Cheese: Used in many standard builds.
- Provolone Cheese: A slice of Provolone can have a different calorie count than American.
- Other Cheese Varieties: Swiss or Monterey Cheddar can also be selected, each with a unique nutritional profile.
Sauces:
- Vinaigrettes and Mustard: Lower-calorie options that add flavor without a lot of fat.
- Creamy Sauces: Mayonnaise, ranch, and chipotle southwest are high in fat and can add over 100 calories per serving.
Veggies:
- Standard Veggies: Lettuce, tomatoes, onions, and bell peppers are low in calories and add fiber and nutrients without significantly increasing the calorie count.
- Extra Veggies: Adding more non-starchy vegetables is a great way to boost the nutrient content and volume of the sub without adding many calories.
Subway Cheesesteak Comparison Table
To illustrate how customization affects your meal, here is a comparison between a standard and a lighter version of the 6-inch Steak & Cheese sub.
| Feature | Standard 6-inch Steak & Cheese | Lighter 6-inch Steak & Cheese |
|---|---|---|
| Bread | White Italian Bread | 9-Grain Wheat Bread |
| Steak | Standard portion | Standard portion |
| Cheese | American Cheese | Provolone Cheese |
| Veggies | Lettuce, Tomato | Extra lettuce, tomato, onions, peppers |
| Sauce | Mayonnaise or creamy sauce | Light vinaigrette or mustard |
| Approximate Calories | ~368–500 | ~350–450 (varies based on veggies) |
| Notes | Higher in fat and sodium, lower in fiber. | Lower in fat and sodium, higher in fiber. |
Building a Healthier Subway Cheesesteak
For those looking to enjoy the flavors of a cheesesteak without the added calories, several simple modifications can make a big difference.
- Choose the Right Bread: Opt for the 9-Grain Wheat bread to add fiber and nutrients, or consider a sub bowl to eliminate the bread entirely for a low-carb option.
- Limit the Cheese: Asking for half the cheese or choosing a lighter cheese option can shave off calories.
- Go Crazy with Veggies: Pile on the fresh vegetables. Lettuce, tomatoes, onions, green peppers, and black olives add flavor, texture, and volume for very few calories.
- Select Lower-Calorie Sauces: Skip the creamy dressings and choose mustard, vinegar, or a light vinaigrette. Even a small amount of a high-calorie sauce can add up quickly.
- Watch the Portion Size: Simply choosing the 6-inch over the Footlong is the most straightforward way to cut calories and control your portion size.
Conclusion
The calorie count for a Subway cheesesteak is not fixed; it is a direct result of your choices during the ordering process. While a standard 6-inch Steak & Cheese is a reasonable meal at around 368 calories, a Footlong with extra cheese and creamy sauces can easily exceed 1,000 calories. By making informed decisions on your bread, cheese, and toppings, you can enjoy a delicious and satisfying cheesesteak that fits your nutritional needs. For the most accurate and up-to-date nutritional information, it is always best to consult the official Subway website, as menu items and formulations can change.
Nutritional information details
Subway's commitment to providing nutritional information allows customers to make educated decisions about their meals. The specific calorie count for a Steak & Cheese will depend on regional menu differences and the exact formulation of ingredients. Always check the nutrition facts at your local Subway for the most precise data.
Key Ingredients and Their Role
The key components of a Subway cheesesteak each contribute to its overall nutritional value.
- Steak: The protein source, offering essential amino acids and iron.
- Cheese: Adds fat and calcium, but also increases the total calories and saturated fat.
- Bread: The main source of carbohydrates, with different types offering varying levels of fiber.
- Vegetables: Provide vitamins, minerals, and fiber, and add bulk with minimal calories.
- Sauces: Flavor enhancers that can either be low-calorie (vinegar, mustard) or high-calorie (mayonnaise, ranch).
Knowing how each element influences the total nutritional profile is the key to customizing your sub for a healthier, more balanced meal.
Final Thoughts on the Subway Cheesesteak
Ultimately, the Subway cheesesteak can be a part of a balanced diet when consumed in moderation and with mindful customization. It is a source of high-quality protein and can be loaded with fresh vegetables. The primary concerns for health-conscious diners are often the sodium, saturated fat, and overall calorie count, all of which are easily adjustable by selecting different ingredients. Whether you want a hearty Footlong or a lighter 6-inch sub, Subway offers the flexibility to build a cheesesteak that meets your dietary preferences.
