Understanding the Protein in Your Footlong Cheesesteak
The protein content of a footlong cheesesteak can vary significantly based on the restaurant, the type of meat used, and other added ingredients. For a popular fast-food option, the Subway Footlong Big Philly Cheesesteak packs a serious protein punch, with a reported 76 grams per serving. Other options, like the standard Subway Footlong Steak and Cheese, come in slightly lower, around 52-56 grams. For comparison, a 12-inch Original Philly Cheesesteak from Great Steak offers a similar high protein count, at 77 grams.
This high protein is primarily derived from the shaved or thinly sliced beef, which is typically ribeye or a similar cut. The cheese also adds a notable amount of protein and fat to the sandwich. While the protein content is high, it's essential to look at the bigger nutritional picture, which includes significant amounts of calories, sodium, and fat, especially saturated fat.
Factors That Influence a Cheesesteak's Protein Content
- Meat Quantity and Type: The portion size and cut of beef are the biggest determinants. Leaner cuts like flank or sirloin would alter the overall macronutrient balance compared to traditional ribeye.
- Cheese Selection: The amount and type of cheese, such as provolone versus a lighter alternative, will impact protein, fat, and calcium levels.
- Toppings and Add-ons: While primarily contributing vitamins and fiber, extra toppings can also slightly boost protein. More importantly, they offer a way to increase nutrient density and offset some of the less-desirable aspects of the meal.
The Complete Nutritional Profile of a Cheesesteak
A footlong cheesesteak is more than just protein. A full nutritional analysis reveals a high caloric density. For example, the Subway Footlong Big Philly Cheesesteak contains 1000 calories and 34 grams of fat, with 18 grams being saturated fat. The sodium content can be exceptionally high, often exceeding 100% of the daily recommended value. While the sandwich does provide other essential nutrients like iron from the beef and calcium from the cheese, these benefits must be balanced against the high fat and sodium levels.
Comparison of Popular Footlong Cheesesteaks
To highlight the differences between chains, consider this comparison based on publicly available nutrition information. The values can change based on preparation and portion accuracy.
| Feature | Subway (Standard Steak & Cheese) | Subway (Big Philly Cheesesteak) | Great Steak (12" Original Philly) |
|---|---|---|---|
| Protein | ~52g | ~76g | ~77g |
| Calories | ~760 | ~1000 | ~1070 |
| Total Fat | ~20g | ~34g | ~43g |
| Saturated Fat | ~9g | ~18g | ~17g |
| Sodium | ~2060mg | ~2620mg | ~3880mg |
Note: The nutritional information for Jersey Mike's is often for a regular size, making direct comparisons difficult. Their regular steak and cheese has around 41g of protein.
Creating a Healthier, High-Protein Cheesesteak at Home
For those who want the high-protein benefit without the excessive calories, fat, and sodium, making a cheesesteak at home is an excellent option. Controlling ingredients allows for significant nutritional improvements.
Here are some healthy modification suggestions:
- Use a leaner cut of meat: Swap the traditional ribeye for thinly sliced sirloin or flank steak, or even chicken breast.
- Load up on veggies: Include more onions, bell peppers, mushrooms, or even add some spinach to boost vitamins and fiber.
- Opt for lower-fat cheese: Using a reduced-fat or lighter cheese can dramatically decrease the total fat content.
- Choose a healthier roll: Use a whole wheat hoagie roll or serve the filling over brown rice or a salad to boost fiber and reduce refined carbohydrates.
- Control the seasoning: Reduce reliance on salty condiments by flavoring the meat with spices like garlic powder, onion powder, and pepper.
Conclusion
A footlong cheesesteak can indeed be a very high-protein meal, with some fast-food versions approaching 80 grams. For individuals seeking to increase their protein intake, this might seem appealing. However, the high protein often comes as part of a package deal with significant amounts of fat, saturated fat, and especially sodium, which can exceed daily limits in a single meal. The nutritional profile is not uniform and depends heavily on the preparation method and ingredients. For a more balanced approach, consider making a homemade version with leaner meat, more vegetables, and less processed cheese to get the protein without the dietary pitfalls. Ultimately, enjoying a cheesesteak is a matter of mindful portion control and understanding its place within your overall diet.
For more detailed nutritional information on specific menu items, refer to the official Subway U.S. Nutrition Information.
