The surprising sodium count of a cheesesteak
For many, a cheesesteak is a delicious and indulgent meal, but its salt content can be alarmingly high. The exact amount of sodium in a cheesesteak is not a fixed number and can vary dramatically based on the ingredients used, the size of the sandwich, and the restaurant preparing it. Some smaller, homemade versions can have around 800-1,000 mg, while larger, processed, or restaurant-made sandwiches can soar far beyond the daily recommended sodium intake. The average American consumes about 3,400 milligrams of sodium per day, and a single cheesesteak can contribute a significant portion of this total. This high level of sodium is often hidden, making it difficult for diners to track their intake accurately.
Factors that influence sodium levels
The sodium in a cheesesteak doesn't come from just one place. It's a cumulative effect of several high-sodium components working together. Understanding these individual contributions is key to appreciating the overall nutritional impact.
Cheese selection
The type of cheese used is a primary determinant of the final sodium count. Processed cheese spreads, such as Cheez Whiz, are notoriously high in sodium due to the emulsifying salts used to give them their creamy texture. Natural cheeses, like provolone or American slices, generally have lower sodium levels, though they still contain a notable amount from the salting process.
Cheese Sodium Comparison (per serving)
| Cheese Type | Sodium (approx.) |
|---|---|
| Kraft Cheez Whiz (1 tbsp) | 430-470 mg |
| Processed American Cheese | High (variable) |
| Provolone | Lower than Cheez Whiz |
| Swiss | Low (variable) |
Meat preparation
The beef or chicken used for the steak is another major source. Pre-seasoned or processed meats, especially those injected with brine solutions to enhance tenderness and flavor, add substantial sodium. Even without additional seasoning, restaurants often salt the meat liberally on the grill. The average 114g serving of un-enhanced meat contains 68mg of sodium, while a brined portion can contain 384mg. When you consider the larger portion sizes on a typical sandwich, the sodium from the meat alone can be very high.
The roll and other additions
The hoagie roll or bread is a component that is often overlooked but contributes significantly to the sodium total. Many commercial breads and rolls contain added salt for flavor and preservation. Onions and peppers generally have low sodium, but condiments can add a lot. Ingredients like ketchup, mayonnaise, mustard, and especially steak sauce can drastically increase the total sodium of the final product.
Common high-sodium additions
- Processed meats: Enhanced beef, chicken
- Processed cheeses: Cheez Whiz, certain American cheeses
- Condiments: Ketchup, steak sauce, some mayonnaise
- Bread: Pre-packaged or processed rolls with added salt
- Added salt: From seasoning the meat or cheese during preparation
Health implications of high sodium intake
Eating too much sodium has been linked to a number of adverse health outcomes, particularly related to cardiovascular health. High sodium intake is a primary cause of raised blood pressure, which is a major risk factor for heart attacks and strokes. It can also lead to issues such as water retention, bloating, headaches, and kidney disease. The World Health Organization (WHO) has identified sodium reduction as a cost-effective measure to improve public health.
How to reduce the sodium in your cheesesteak
For those who love cheesesteaks but need to manage their sodium intake, there are several strategies to enjoy the meal more healthily:
- Request less salt: When ordering, ask the cook to use less or no salt when preparing the meat. Your taste buds can adjust to lower salt levels over time.
- Choose a lower-sodium cheese: Opt for a natural, unprocessed cheese like provolone instead of a cheese spread like Cheez Whiz.
- Go for a whole-grain roll: While still containing some sodium, whole-grain breads can be a healthier alternative to processed white rolls.
- Hold the condiments: Skip high-sodium additions like ketchup or steak sauce. Instead, use spices or fresh vegetables like onions and peppers for flavor.
- Split the sandwich: A half-sandwich is an easy way to reduce the total sodium intake for one meal. You can split it with a friend or save the rest for later.
- Make it at home: Preparing a cheesesteak yourself gives you complete control over the ingredients. Use lean, un-brined meat, fresh spices, and low-sodium cheese options.
Conclusion
So, how much sodium is in a cheesesteak? It depends, but the answer is often a significant amount, potentially exceeding the daily recommended limit in a single meal. The sodium content is a result of a combination of high-sodium ingredients, including processed cheese, salted meat, and even the bread. While enjoying an occasional cheesesteak is fine for most, being mindful of its high sodium levels is important for long-term health, especially for those with or at risk for high blood pressure. By making simple substitutions and taking control of the ingredients, it's possible to enjoy this classic sandwich with less guilt. To learn more about the health effects of sodium and ways to manage your intake, you can visit the World Health Organization's website.
