A Detailed Look at Carbohydrate Counts
The carbohydrate content of your Jersey Mike's Philly cheesesteak is determined by its size and bread type. The standard offering is the #17 Steak Philly, which comes with steak, grilled onions, peppers, and melted cheese on a sub roll. Examining the different formats is key to understanding the full nutritional picture.
Carb Breakdown by Sub Size and Bread
- Regular Philly on White Bread: At approximately 69g of total carbohydrates, this is the standard benchmark for the regular sub on white bread. The majority of these carbs come from the white sub roll.
- Regular Philly on Wheat Bread: Switching to wheat bread results in a slightly higher carb count, with a regular sub coming in at around 73g of total carbohydrates. While wheat bread is often perceived as healthier, it doesn't always mean fewer carbs.
- Giant Philly on Wheat Bread: For those opting for the giant sub, the carbohydrate load increases significantly, reaching about 138g of carbs. This is roughly double the carb content of the regular size.
- Philly on a Wheat Tortilla Wrap: Choosing a wrap instead of a sub roll offers a moderate reduction, with the wheat tortilla version of the Philly containing around 64g of carbohydrates.
Low-Carb Alternative: The 'Sub in a Tub'
For anyone on a strict low-carb or ketogenic diet, the traditional sub is not a viable option. Jersey Mike's provides a popular solution by offering any sub 'in a tub', which replaces the bread with a lettuce bed. The #17 Steak Philly in a tub, for instance, contains only about 14g of carbohydrates, a drastic reduction from the sub versions. This alternative allows you to enjoy the savory flavors of the steak, peppers, and cheese while keeping carb intake minimal.
Customizing Your Philly for a Healthier Profile
Besides going breadless, there are other ways to modify your Philly cheesesteak to better fit your nutritional goals. Here are some tips:
- Request Light on the Oil: The standard 'Mike's Way' dressing includes a generous amount of olive oil blend. Requesting it with light or no oil can help reduce overall fat and calorie content.
- Load Up on Veggies: Add extra grilled onions and peppers or other toppings like jalapenos or mushrooms for more flavor and nutrients without adding significant carbs.
- Choose Wisely: Remember that add-ons like extra cheese or sauces will also impact calories and macros. Opt for leaner choices where possible.
Comparison of Philly Cheesesteak Options
| Option | Size | Approximate Carbs | Approximate Calories | Key Difference |
|---|---|---|---|---|
| Philly on White | Regular | 69g | 640 | Standard Sub Roll |
| Philly on Wheat | Regular | 73g | 730 | Uses Wheat Bread |
| Philly on Wheat | Giant | 138g | 1270 | Large Portion Size |
| Philly in a Tub | Regular | 14g | 440 | No Bread, Low Carb |
| Philly on Wheat Wrap | Regular | 64g | 750 | Uses Tortilla Wrap |
Nutritional Implications of High Carb Counts
For many, a Philly cheesesteak sub can be a high-calorie, high-carbohydrate meal. Consuming a significant number of carbs in a single meal can cause a sharp spike in blood sugar, which is particularly relevant for individuals managing diabetes. Additionally, high-carb and high-calorie meals can contribute to weight gain if consumed frequently and not balanced with other dietary choices and physical activity.
The 'sub in a tub' alternative proves to be a game-changer, aligning the Jersey Mike's experience with low-carb and keto-friendly diets. By removing the bread, a diner drastically reduces the glycemic impact of the meal. This doesn't just benefit those with specific health needs; it's a useful strategy for anyone aiming to reduce their overall carbohydrate intake without sacrificing taste.
Conclusion
When ordering a Philly cheesesteak at Jersey Mike's, the carbohydrate count is highly variable and directly tied to your choice of size and bread. A standard regular sub on white bread contains about 69g of carbs, while a giant version can double that amount. However, the availability of the 'sub in a tub' option, which lowers the carb count to just 14g, provides an excellent solution for those seeking a low-carb meal. By understanding these differences, you can make an informed choice that aligns with your dietary needs and goals, proving that a Philly cheesesteak can fit into various nutrition plans with some simple modifications.
