Breaking Down the Subway Philly Cheesesteak
When evaluating if a Philly cheesesteak from Subway is healthy, it is essential to look beyond the appealing combination of steak, melted cheese, and fresh vegetables. The sandwich's nutritional composition can vary greatly depending on the size and specific ingredients chosen. For a standard 6-inch Philly Cheesesteak on multigrain bread, the nutritional information provides a baseline for comparison. A 6-inch sub can contain around 360 calories, with 10g of fat, 47g of carbs, and 24g of protein. It's also important to note the sodium content, which typically sits around 1100mg. The footlong version escalates these numbers considerably, with a much higher calorie, fat, and sodium count. These figures represent the sandwich before any extra sauces, cheese, or other high-calorie additions are made.
The Nutritional Pros: Protein and Iron
One of the most significant upsides of the Subway Philly cheesesteak is its substantial protein content. The steak is a powerful source of this essential macronutrient, which is crucial for muscle repair, growth, and overall body function. The 6-inch version offers 24g of protein, while the footlong contains a massive 76g, making it a very satiating meal. Additionally, the beef provides a good amount of iron, a mineral vital for maintaining healthy blood and energy levels. For those looking for a high-protein fast-food option, the cheesesteak can be a decent choice, provided other nutritional factors are managed.
The Nutritional Cons: Calories, Fat, and Sodium
On the other hand, the standard Philly cheesesteak is not without its drawbacks, particularly concerning calories, fat, and sodium. The high saturated fat content, often amplified by extra cheese and creamy sauces, is a primary concern for heart health. The footlong, in particular, can contain nearly half of an average person's daily recommended calories, making it a difficult choice for those on a calorie-controlled diet. The sodium levels are also alarmingly high, especially in the footlong, which can exceed the recommended daily intake. Even the 6-inch sub contributes a significant portion of a person's daily sodium, which can contribute to elevated blood pressure. While customization can help, the base sandwich still carries these inherent issues.
Customization: Making a Healthier Choice
Subway's build-your-own model offers an opportunity to mitigate some of the less healthy aspects of the Philly cheesesteak. A few simple choices can dramatically change the nutritional profile of your meal. Opting for the 6-inch size over the footlong immediately halves the calorie and sodium intake. Choosing the hearty multigrain bread instead of Italian Herbs and Cheese adds more fiber and nutrients. Skipping extra cheese or choosing a lower-fat variety like mozzarella can help reduce saturated fat, while piling on extra fresh vegetables like lettuce, tomatoes, green peppers, and onions boosts fiber and vitamins. Lastly, opting for non-creamy sauces like mustard or vinegar instead of mayo or chipotle southwest can save hundreds of calories.
How a Subway Cheesesteak Compares to Other Fast Food Options
To put the Subway Philly cheesesteak's nutritional information into perspective, it's useful to compare it with other popular fast food choices. Below is a comparison table showing the relative values for standard sizes of different items.
| Item | Calories | Fat (g) | Sodium (mg) | Protein (g) |
|---|---|---|---|---|
| Subway 6" Cheesesteak (Multigrain) | 360 | 10 | 1100 | 24 |
| Subway 6" Oven-Roasted Chicken (Multigrain) | ~320 | ~4 | ~1200 | ~24 |
| Subway 6" Veggie Delite (Multigrain) | ~280 | ~3 | ~810 | ~18 |
| McDonald's Big Mac | 590 | 34 | 1050 | 25 |
This comparison demonstrates that while the 6-inch cheesesteak isn't the leanest option available at Subway, it can be managed. The footlong, however, pushes it into a much higher-calorie category similar to or even exceeding typical fast-food burgers. This reinforces that moderation and customization are the most crucial factors when considering this meal.
Final Verdict: Is a Philly Cheesesteak from Subway Healthy?
The answer to the question, "Is a Philly cheesesteak from Subway healthy?", is a resounding "it depends." In its most indulgent, footlong form, loaded with extra cheese and creamy sauces, it is not a healthy choice and should be reserved for occasional treats. The high calorie, fat, and sodium content are significant nutritional downsides that outweigh its high protein count. However, by taking advantage of Subway's customizable menu, a 6-inch Philly cheesesteak can be transformed into a reasonably balanced meal. By choosing multigrain bread, limiting cheese, and maximizing vegetable additions, it becomes a high-protein, filling option that fits more easily into a healthy diet. Ultimately, personal choices determine the healthiness of this popular sandwich.
Can you make a Philly cheesesteak at home that's healthier?
Yes, preparing a Philly cheesesteak at home gives you complete control over the ingredients, allowing you to use leaner cuts of meat, control sodium, and opt for healthier bread and sauces. You can use flank steak, low-fat cheese, and load it with fresh, sautéed vegetables to create a much healthier version of this classic sandwich.
