The Nutritional Breakdown of the Subway Steak and Cheese
To determine the healthiness of a Subway steak and cheese, it's essential to look at its core components. A standard 6-inch sub on white bread with American cheese and basic vegetables packs a moderate number of calories, but the sodium and fat levels are where the concern begins to rise. A footlong, which is often seen as a standard meal, essentially doubles these numbers. A typical 6-inch steak and cheese on wheat bread can have around 380 calories, 10g of fat, and over 1,000mg of sodium, even before adding high-fat sauces. However, simply swapping to a footlong on Italian Herbs and Cheese bread with a creamy sauce can send the total calorie count well over 1,000 and the sodium count to dangerously high levels.
Key Ingredients and Their Impact
- The Steak: Subway's steak is a form of processed red meat, which can be a point of concern for health-conscious diners. While it provides a good source of protein, it's also a significant source of sodium and saturated fat. According to nutritional information, just the steak component alone contains 110 calories and 450mg of sodium per serving.
- The Cheese: Options like American-style cheese or mozzarella add extra fat and sodium. A standard slice of cheese can contain between 40 and 60 calories and contribute to the overall fat and sodium count. Choosing less cheese or opting for a higher quality, lower-sodium alternative can be a better choice.
- The Bread: The type of bread selected drastically affects the nutritional profile. White bread and Italian Herbs and Cheese are higher in refined carbohydrates and sodium, whereas the Hearty Multigrain offers more fiber.
- The Condiments: Creamy, mayonnaise-based sauces like Chipotle Southwest add a substantial amount of fat and calories. Opting for lighter options like yellow mustard, vinegar, or even the Sweet Onion sauce can significantly reduce the overall calorie and fat content.
Health Implications and Concerns
From a health perspective, the standard steak and cheese sub, especially a footlong with added extras, presents several drawbacks. High sodium intake is a major concern, as it's linked to increased blood pressure and cardiovascular problems. The high saturated fat content, often from the processed meat and cheese, also poses a risk for heart health if consumed regularly. The refined carbohydrates in certain bread choices can also impact blood sugar levels. For those on a specific diet or with health concerns, this sandwich may not align with their goals without significant modification. A registered dietitian even suggests that the red meat and sugar content make this a less favorable option for blood sugar management.
How to Build a Healthier Steak and Cheese
Making a steak and cheese healthier requires intentional choices. Here are some steps you can take to make a more nutritious sub:
- Choose the 6-inch sub size to control calories and portions.
- Opt for whole grain bread, such as the Hearty Multigrain, for more fiber and fewer refined carbs.
- Load up on fresh vegetables. This is where you can add significant nutritional value without adding many calories. A mix of spinach, lettuce, tomatoes, onions, and bell peppers can boost your fiber, vitamins, and minerals.
- Skip the cheese or choose a lighter option. Mozzarella is often a lower-fat option than American cheese, but omitting it entirely is the healthiest choice.
- Select low-calorie, low-fat condiments. Ditch the creamy sauces and opt for mustard, vinegar, or a drizzle of olive oil instead.
- Consider a 'No Bready Bowl' to eliminate the carbs and focus on the protein and veggies.
Steak and Cheese: Standard vs. Healthy Customization
| Component | Standard Build (e.g., Footlong) | Healthier Build (e.g., 6-inch) |
|---|---|---|
| Portion Size | Footlong | 6-inch |
| Bread | Italian Herbs & Cheese | Hearty Multigrain |
| Meat | Standard Steak Portion | Standard Steak Portion (Or swap for lean chicken) |
| Cheese | American Cheese (double portion) | None or a lighter choice like Mozzarella |
| Veggies | A few toppings | Extra spinach, lettuce, peppers, onions, cucumbers |
| Sauce | Creamy Chipotle Southwest | Yellow Mustard or Vinegar |
| Approx. Calories | 1000+ kcal | ~380 kcal |
| Approx. Sodium | 3000+ mg | ~1000 mg |
Conclusion: The Final Verdict
So, is steak and cheese Subway healthy? A standard order is not the healthiest option due to its high levels of calories, sodium, saturated fat, and processed meat. However, the sandwich's nutritional value is largely in the control of the consumer. By understanding the impact of each ingredient and making smarter, more conscious choices, you can transform the steak and cheese sub into a reasonably balanced meal. Opt for the 6-inch size on whole-grain bread, load up on a variety of fresh vegetables, and choose a light dressing to drastically improve its health profile. When it comes to fast food, Subway offers the opportunity for customization, making it possible to fit a steak and cheese into a healthy diet—but only with careful consideration.
Here is a guide from EatingWell on how to choose healthier options at Subway.
Healthy Vegetable Choices to Add
- Spinach
- Lettuce
- Tomatoes
- Cucumbers
- Green Peppers
- Onions
- Jalapeños
- Banana Peppers
- Black Olives (note: olives are higher in sodium)
Expert Consensus
Nutritional experts generally agree that while Subway has a healthier image than many other fast-food chains, some of its menu items are very high in sodium and calories, especially if not customized carefully. Many dietitians recommend opting for lean meats like turkey or grilled chicken over processed red meat like the steak, and choosing the whole grain bread option. The general sentiment is that the key to a healthy Subway meal lies in mindful selection and avoiding high-fat and high-sodium additions.
Weighing Your Options
Ultimately, deciding whether to order a steak and cheese sub comes down to individual dietary needs and health goals. For a casual indulgence, the standard sub is acceptable in moderation. For those who frequent fast-food restaurants, learning how to customize your order is the most effective strategy for maintaining a balanced diet. Subway provides the information and options to build a healthier meal, but the responsibility to make those choices rests with the consumer. By following the tips above, you can enjoy the flavors of the steak and cheese sub while keeping your nutritional intake in check.
