The Sodium Breakdown for Subway's Philly Cheesesteak
When evaluating the nutritional profile of a fast-food item, sodium is often a key concern. For Subway's Philly cheesesteak, the sodium content is notably high due to the combination of bread, meat, and cheese. It’s critical to consider the size, as this drastically changes the total sodium intake.
6-inch Philly Cheesesteak Sodium
Based on Subway's official U.S. nutrition information, a standard 6-inch Steak Philly contains about 1,320 milligrams of sodium. Other nutrition tracking sites corroborate similar figures, with some reporting 1,280mg depending on the specific bread and toppings included. To put this in perspective, the recommended daily sodium limit for adults is 2,300 milligrams. A single 6-inch sub already provides over 57% of that recommended daily maximum, before accounting for any side dishes or drinks.
Footlong Philly Cheesesteak Sodium
For those who opt for the larger, footlong version, the sodium level doubles. A Subway Footlong Big Philly Cheesesteak contains a staggering 2,620 milligrams of sodium. This single sandwich exceeds the entire recommended daily intake of 2,300 milligrams, making it a particularly high-sodium meal choice. Considering many people eat more than just one meal a day, this can lead to excessive sodium consumption.
How Subway's Philly Compares to Authentic Versions
While Subway’s version is high in sodium, authentic Philly cheesesteaks are not necessarily a low-sodium alternative. A traditional 10-inch cheesesteak, as analyzed by Philadelphia Magazine, can contain 2,380 milligrams of sodium. The source of this high sodium is similar, coming from processed meats, cheese products, and bread. However, Subway's 6-inch offers a smaller, though still significant, portion of sodium compared to the larger traditional versions. It is always wise to check nutritional information, as preparations can vary greatly among vendors.
What Adds to the Sodium?
The high sodium in a Subway Philly cheesesteak comes from several components. Understanding these sources can help you make more informed choices.
Bread
Some of Subway’s bread choices are surprisingly high in sodium. While 9-Grain Wheat is a lower-sodium option, breads like the Italian Herbs & Cheese or Roasted Garlic can dramatically increase the sodium count before any fillings are added. For example, a 6-inch Italian Herbs & Cheese bread alone contains 500mg of sodium, contributing substantially to the final total.
Meat and Cheese
The steak used in the Philly cheesesteak is processed and pre-seasoned, a common trait in fast-food meats designed for flavor and convenience. Similarly, the cheese, particularly processed American cheese, is a significant source of sodium. The combination of these two components forms the salty core of the sandwich.
Sauces and Condiments
Additional sauces and condiments, though often overlooked, contribute to the total sodium content. While not all sauces are equal, adding extra dressings or mayonnaise can increase the sodium further. For instance, some of Subway's bottled sauces and wraps are noted for their high sodium content.
Tips for Reducing Sodium on Your Order
If you still want to enjoy a Philly cheesesteak from Subway but are concerned about the sodium, here are some actionable tips to reduce your intake:
- Choose your bread wisely: Opt for a lower sodium bread like the 9-Grain Wheat or Hearty Multigrain instead of the Italian Herbs & Cheese.
- Go with a 6-inch sub: Choosing the smaller size is the most effective way to cut your sodium in half, as the footlong contains over the daily recommended limit.
- Skip the extra cheese: The cheese is a major contributor to the sodium content. You can either remove it completely or ask for a lower-sodium option like mozzarella, which is often available.
- Load up on veggies: Filling your sub with fresh, low-sodium vegetables like lettuce, tomatoes, onions, and peppers adds bulk and nutrients without extra salt.
- Avoid high-sodium extras: Be mindful of add-ons like bacon or certain sauces, as these can quickly escalate the sodium count.
The Verdict on Subway's Philly Cheesesteak Sodium
The table below compares the sodium of Subway’s Philly cheesesteak sizes with the daily recommended intake and other popular items.
| Item | Size | Calories | Sodium (mg) | % Daily Value (approx.) |
|---|---|---|---|---|
| Subway Philly Cheesesteak | 6-inch | ~510 | ~1,320 | ~57% |
| Subway Philly Cheesesteak | Footlong | ~1,000 | ~2,620 | >100% |
| Recommended Daily Limit | N/A | ~2,000 | 2,300 | 100% |
Conclusion
In conclusion, a Subway Philly cheesesteak, particularly the footlong, is an extremely high-sodium meal option that easily exceeds the daily recommended limit. While the 6-inch offers a smaller dose, it still represents a substantial portion of the daily allowance. For those managing their sodium intake, smart customizations like choosing low-sodium bread, opting for a smaller size, and loading up on vegetables can help mitigate the impact. Understanding the sources of sodium and making conscious choices is key to enjoying fast food in a healthier way. For comprehensive guidance on navigating low-sodium options at the chain, resources like Loso Foodie offer valuable tips.
