How many calories are in a Texas cheesesteak?

A Texas cheesesteak can contain anywhere from 490 to over 770 calories, with the exact number varying based on ingredients and portion size. This wide calorie range depends on restaurant-specific recipes, portion sizes, and ingredient choices, making it a customizable but often calorie-dense meal.

Quick Summary

The calorie count of a Texas cheesesteak varies significantly based on ingredients like meat type, cheese, and roll size. The total can range widely, so understanding the components is key to knowing the nutritional impact.

Key Points

• Calorie Range Varies: A Texas cheesesteak can contain anywhere from 490 to over 770 calories, with totals highly dependent on specific ingredients and portion size.

• Ingredients Dictate Calories: Key components like the type of beef, quantity of cheese, and style of bread (hoagie vs. melt) are the biggest factors affecting the calorie count.

• Texas vs. Philly: The Texas version may feature different preparations like thicker toast or more robust toppings, which can alter the calorie count compared to a traditional Philly.

• Customize for Health: Making a cheesesteak at home with leaner meat (like flank steak), reduced-fat cheese, and plenty of vegetables is a great way to control and reduce calories.

• Consider Sodium and Fat: Beyond calories, cheesesteaks can be high in saturated fat and sodium, so paying attention to overall nutrient intake is important.

Understanding the Calorie Count of a Texas Cheesesteak

Unlike a standardized fast-food item, the calorie count of a Texas cheesesteak is not a fixed number. It is a hearty meal whose total nutritional impact is a sum of its parts. The range can span hundreds of calories, from smaller, leaner versions to large, heavily dressed melts. A Texas cheesesteak from a chain restaurant like Waffle House might clock in at 650 calories for a melt, while a Texas-style Philly from Twin Peaks hits 770 calories. The variance stems from the key ingredients: the amount and cut of beef, the type and quantity of cheese, the size and style of the roll, and any additional toppings or sauces. Knowing the basic breakdown of these components is the first step toward understanding the total calorie picture.

The Core Components and Their Calorie Contributions

Each ingredient in a cheesesteak adds to the overall calorie tally. The primary drivers of the final number are the protein, fats, and carbohydrates from the meat, cheese, and bread. Let's break down the typical contributions.

• The Beef: This is the protein powerhouse but also a major source of fat. While some recipes call for lean sirloin or flank steak, which is naturally lower in fat, others use fattier ribeye or processed beef patties. A single 4-ounce serving of beef can add 200-300 calories, with leaner cuts on the lower end. High-fat cuts and larger portions escalate this number significantly.
• The Cheese: The type of cheese is a significant variable. A sandwich with a single slice of American or Provolone cheese adds around 100 calories, while a processed cheese sauce (like Velveeta or Cheez Whiz) can contain more additives and potentially higher calories. Using extra cheese or a higher-fat cheese will also increase the calorie density. For example, adding just half an ounce of extra cheese can add an additional 50 calories.
• The Bread: The roll is the foundation of the sandwich and a major source of carbohydrates. A standard 8-inch hoagie or French roll can contribute over 200 calories. Texas-style cheesesteaks, which sometimes use thicker bread or a larger portion, can have a higher carb and calorie count from the bread alone.
• Extra Ingredients: This is where much of the regional and personal variation comes into play. Grilled onions and bell peppers add minimal calories and extra nutrients. However, additions like mayonnaise, extra oils for cooking, or side items like fries (which can add 350+ calories) can drastically increase the total count.

The Difference Between a Texas and a Philly Cheesesteak

While the concept is similar, a Texas cheesesteak often has a distinct flair that influences its nutrition. A traditional Philly cheesesteak focuses on thinly sliced ribeye with either Cheez Whiz, American, or Provolone on a long hoagie roll. In contrast, the Texas version can incorporate bolder ingredients and presentations.

Common Texas Cheesesteak Variations

• The Melt: Many versions, like the Waffle House melt, are served on thick Texas toast or grilled bread, often with additional buttery or oily spreads. This preparation adds significant fat and calories.
• Spicier Toppings: Jalapeños, spicy cheese, or different pepper mixes are common in Texas cuisine and can be added to the cheesesteak, although they have a minimal impact on calories.
• Different Meats and Cooking Styles: The preparation might involve larger, more robust steak portions or different cuts, cooked with extra oil or butter to add flavor, which increases fat and calories.

Calorie Comparison: Texas vs. Philly Cheesesteaks

Cheesesteak Type	Calories (Approx.)	Key Ingredients/Notes	Primary Calorie Factor	Search Source
Waffle House Texas Cheesesteak Melt	650	Beef, cheese, Texas toast	Bread (toast) & cheese	CalorieKing
Twin Peaks Texas-Style Philly	770	Beef, cheese, hoagie roll, no sides	High fat content	Eat This Much
Fresh to You Texas Steak w/ Cheese	490	Beef, cheese, bread, smaller serving	Lower portion size	Eat This Much
Traditional Philly Cheesesteak	800+ (estimated)	Ribeye, Cheez Whiz/Provolone, roll	Larger meat/cheese portion	Reddit
Homemade "Skinny" Cheesesteak	~450 (varies)	Lean flank steak, low-fat cheese, whole-wheat roll	Lower fat ingredients	Food Network

Making a Healthier Cheesesteak at Home

If you're looking to enjoy the delicious flavors of a cheesesteak without the high calorie count, preparing it at home gives you complete control over the ingredients. Here are some tips:

• Choose a leaner cut of meat: Opt for flank steak, sirloin, or even ground chicken or turkey instead of ribeye.
• Use reduced-fat cheese: Switch to a reduced-fat provolone or American cheese to cut down on saturated fat.
• Load up on veggies: Use plenty of sauteed onions, bell peppers, and mushrooms to add flavor and fiber, and to make the sandwich feel more substantial without adding excess calories.
• Select a lighter roll: Use a whole-wheat roll or a smaller bun to reduce carbohydrate intake. You can also hollow out the inside of the bread.
• Control the oil: Use cooking spray or a minimal amount of olive oil instead of a heavier cooking fat.

The Bigger Picture: Beyond Just Calories

While focusing on calories is helpful for weight management, it's also important to consider the other nutritional components. Cheesesteaks are typically rich in protein, which is essential for muscle repair and satiety. However, they can also be high in sodium and saturated fat. For example, some restaurant versions can exceed 1000mg of sodium, which is a significant portion of the recommended daily intake. Therefore, enjoying a cheesesteak should be balanced with other healthier food choices throughout the day.

Conclusion

Ultimately, there is no single answer to the question of how many calories are in a Texas cheesesteak. The final number is influenced by the ingredients and portion size. While restaurant versions can be calorie-heavy, a homemade version offers an excellent opportunity to create a lighter, more nutritious meal. By choosing leaner cuts of meat, less-processed cheese, and plenty of vegetables, you can enjoy all the delicious flavor with fewer calories. For more detailed nutrition information on specific ingredients, consider checking a resource like Nutritionix.

How to Estimate Calories in a Homemade Cheesesteak

1. Calculate the Meat: A 4oz serving of lean beef is about 200-250 calories. A fattier cut like ribeye will be higher.
2. Account for the Cheese: A slice of Provolone is typically 100 calories. Use this as a base.
3. Count the Bread: A standard 8-inch hoagie roll is around 200-300 calories. A thicker Texas toast will be more.
4. Factor in Cooking Oil: Each teaspoon of oil adds about 40 calories. Some recipes use much more.
5. Add Toppings: Vegetables like onions and peppers are low-calorie. Sauces and extra cheese will add more.

By adding the calories of each component, you can get a reasonable estimate for your specific cheesesteak.

Frequently Asked Questions

What makes a Texas cheesesteak different from a Philly cheesesteak?

While a traditional Philly cheesesteak uses thinly sliced ribeye on a hoagie roll with Cheez Whiz or Provolone, a Texas version often incorporates regional twists. This can include different types of bread like Texas toast (creating a melt), spicier ingredients, or heartier portions.

How can I reduce the calories in a cheesesteak?

To lower the calorie count, opt for a leaner cut of beef such as flank steak or sirloin, use reduced-fat cheese, load up on vegetables like onions and peppers, and choose a smaller or hollowed-out roll. Using less oil during cooking also helps.

Which cheese is best for a lower-calorie cheesesteak?

To reduce calories, use a reduced-fat provolone or American cheese. While Cheez Whiz is traditional in some Philly cheesesteaks, it is often a higher-calorie, more processed option.

How do portion sizes affect cheesesteak calories?

Portion size is a huge factor in the final calorie count. A smaller sandwich or a melt made with less beef and cheese will have a significantly lower calorie count than a large, heavily loaded version.

Is a cheesesteak a good source of protein?

Yes, a cheesesteak is typically a good source of protein due to the generous portion of beef. The protein content can range from 20 to over 50 grams per serving, depending on the amount of meat.

Are grilled onions and peppers high in calories?

No, grilled onions and bell peppers are generally low in calories and add extra nutrients and fiber to the sandwich without significantly increasing the overall calorie count. They can help make the meal more filling.

How much sodium is typically in a Texas cheesesteak?

Cheesesteaks can be high in sodium due to the processed cheese, prepared beef, and roll. Some restaurant versions can have sodium levels well over 1000mg per serving, so it's important to consume them in moderation.