Dissecting the Protein Powerhouse: What's in Your Footlong Philly?
At its core, a footlong Philly cheesesteak is a protein-packed meal, but the specific quantity depends on a few key variables. While some commercial versions can reach up to 76 grams of protein, a homemade or local shop's version could have a different count. The protein is mainly sourced from two key ingredients: the shaved steak and the cheese. The quantity and quality of these components are the most significant factors in determining the sandwich's final protein score.
The Role of Beef in the Protein Count
The type and amount of beef are the primary contributors to the protein content. Traditional cheesesteaks use thinly shaved beef, often ribeye, which is a significant source of protein. A larger serving of meat will, of course, yield more protein. A standard cooked serving of lean steak can provide around 27 grams of protein per 100 grams, so a footlong sandwich with a substantial meat portion will quickly accumulate a high protein total. Less lean cuts, while adding to the fat content, can also contribute a solid protein foundation.
How Cheese Adds to the Protein Total
The choice of cheese is another variable that affects the overall protein. While often seen as a fat source, cheese is also a good source of protein. Options like provolone or American cheese, commonly used on cheesesteaks, contribute several grams of protein per serving. Even the liquid, processed cheese sauce known as "Whiz" adds protein, though typically less than a solid cheese. The total amount and specific variety of cheese can subtly alter the protein content.
The Unsung Contributor: The Sub Roll
It's easy to overlook the roll as a source of protein, but the footlong bun also adds to the total. A typical sub roll can provide anywhere from 7 to 13 grams of protein. While this is a smaller percentage compared to the meat, it's not insignificant, especially in a complete meal scenario. A higher-fiber or whole-wheat roll might offer a slight protein boost over a standard white sub roll.
Other Ingredients and Nutritional Modifications
Toppings like sautéed onions, bell peppers, and mushrooms typically don't add a significant amount of protein but can increase the fiber and vitamin content. For those looking to control macros, swapping out or reducing the cheese, or choosing a different cut of beef, can impact the final numbers. Some recipes and restaurants offer alternative fillings, such as chicken or plant-based proteins, which will have their own distinct nutritional profiles.
Comparison: Footlong Philly vs. Other High-Protein Sandwiches
To put the protein content of a footlong Philly cheesesteak into perspective, it helps to compare it with other popular sandwiches. This table highlights how a cheesesteak's protein stacks up against common footlong options.
| Sandwich Type | Estimated Footlong Protein (g) | Primary Protein Source | Notes on Variation |
|---|---|---|---|
| Philly Cheesesteak | 52-77g | Shaved beef, cheese | Varies significantly with meat quantity and type of cheese |
| Subway Steak & Cheese | 52-65g | Steak, cheese | Uses a specific portion size, which can be more consistent |
| Subway Rotisserie-Style Chicken | ~58g | Chicken breast | A leaner option, but still high in protein |
| Subway Tuna | ~50-60g | Tuna salad | Protein content can vary with mayonnaise and portion size |
| Homemade Cheesesteak | Variable | Leaner steak cuts, reduced cheese | Can be customized for higher protein and lower fat |
Making Healthier Choices
Despite its reputation for being indulgent, a Philly cheesesteak can be modified to fit different dietary needs. Selecting a leaner cut of beef, like top round, can significantly reduce the fat content while maintaining a high protein level. Opting for provolone over a processed cheese whiz is another way to adjust the nutritional profile. Adding plenty of vegetables, such as extra onions and peppers, can increase fiber and nutrient intake without adding unnecessary calories or fat. Some versions, like Charleys Cheesesteaks' chicken philly, provide alternative protein sources. For those monitoring sodium, it is also important to note that many cheesesteaks contain high sodium levels, which can be managed by reducing the amount of cheese and being mindful of added sauces.
Conclusion
So, how much protein is in a footlong Philly cheesesteak? The answer is that it varies, but it is reliably a high-protein meal. Typical footlong versions found at major chains or local shops can offer anywhere from 50 to over 70 grams of protein, making it an excellent option for those with high protein requirements. The final count depends largely on the amount of steak and cheese, with other ingredients like the roll adding to the total. While it's a great source of protein, it's also important to be mindful of the corresponding calorie and fat content, and to consider healthier modifications if needed.
Potential Protein Contribution from Cheesesteak Ingredients
- Shaved Beef: The cut of steak and its portion size are the biggest drivers of protein. Leaner cuts like top round deliver more protein per gram.
- Cheese: Provolone and American cheese contribute a significant amount of protein, while processed cheese wiz also adds to the total.
- Roll: The footlong roll provides a baseline of protein, with whole-wheat options offering a slight nutritional edge.
- Preparation: Adding extra meat (double meat) or altering the cooking method can substantially affect the final protein count.
- Toppings: Sautéed vegetables like onions and peppers provide additional nutrients and fiber but do not significantly alter the protein content.
