The Calorie Breakdown by Sub Size
The calorie content of Jersey Mike's #17 Steak Philly depends heavily on the sub size and the type of bread you choose. The standard offering is the regular size on white bread, but understanding the differences between sizes and preparation methods is crucial for accurate calorie tracking.
Regular Philly Cheese Steak
A regular-sized #17 Steak Philly on a white sub roll contains approximately 640 calories. This sub is typically made with grilled steak and provolone cheese. If you opt for the regular size on wheat bread, the calorie count increases to about 730 calories. The difference is primarily due to the bread's composition, though preparation can also vary slightly.
Giant Philly Cheese Steak
The giant version of the #17 Steak Philly is designed for a much larger meal, and its calories reflect that. A giant on white bread clocks in at around 1440 calories, according to data from Eat This Much. For those choosing a giant sub on wheat bread, the total is still significant, reaching 1270 calories. It's worth noting that the giant sub is essentially double the size of the regular sub, which is why the calorie count is proportionally higher. For many, a giant sub is more than a single meal and should be treated as such to avoid overconsumption.
The 'Sub in a Tub' Option
For those on a low-carb or calorie-restricted diet, Jersey Mike's offers the "Sub in a Tub" option, which removes the bread entirely. The #17 Steak Philly in a tub contains roughly 440 calories, a substantial reduction from the breaded versions. This choice allows you to enjoy the grilled steak and provolone with toppings while keeping carbs and total calories significantly lower. Some sources cite slightly lower figures, but 440 calories is a good benchmark.
A Detailed Nutritional Look
Beyond just calories, the Philly cheese steak contains a complex nutritional profile. Here is a general breakdown of a regular sub on white bread:
- Macronutrients: With 640 calories, the sub consists of approximately 43% carbohydrates (69g), 31% fat (22g), and 26% protein (41g).
- Sodium: A regular sub has a very high sodium content of 1820 mg, representing a large portion of the daily recommended intake. This is a critical factor to consider, especially for those watching their blood pressure.
- Saturated Fat: The saturated fat content is 11g, which is a significant percentage of the daily value.
- Cholesterol: The sub contains 105 mg of cholesterol.
These numbers illustrate that a traditional Philly cheese steak, while a good source of protein, is a very rich and dense meal. The combination of cheese, steak, and bread contributes to the high calorie, fat, and sodium totals.
Compare Philly Cheesesteak Options
| Attribute | Regular White Sub | Giant White Sub | Regular Wheat Sub | Sub in a Tub |
|---|---|---|---|---|
| Calories | ~640 | ~1440 | ~730 | ~440 |
| Total Fat | 22g | 57g | 35g | 27g |
| Carbohydrates | 69g | 136g | 64g | 14g |
| Protein | 41g | 88g | 44g | 35g |
| Sodium | 1820mg | 4370mg | 2360mg | 1620mg |
| Saturated Fat | 11g | 28g | 17g | 14g |
How to Build a Lower-Calorie Philly
For those who love the taste but want to reduce the calorie and fat intake, customization is key. Making a few strategic swaps can turn the Philly cheese steak into a more diet-friendly meal.
Here are some tips for a healthier order:
- Go for the 'Sub in a Tub': This is the most effective way to cut down on calories by eliminating the bread, saving you hundreds of calories instantly.
- Ask for light cheese: You can request less provolone cheese to reduce both fat and calories. Some locations may offer this customization.
- Swap the bread: If you still want a traditional sub, opting for wheat bread over white can sometimes provide a slightly better nutritional profile, though it is not always a lower-calorie option at Jersey Mike's.
- Add extra vegetables: Pile on more onions, peppers, and mushrooms, which are low in calories and high in fiber, helping to increase satiety.
- Skip or limit the oil blend: Jersey Mike's subs often come with an olive oil blend. Asking for it to be omitted or used sparingly can significantly cut fat and calories.
Conclusion: Making Informed Fast Food Choices
While a Jersey Mike's Philly cheese steak is not a low-calorie meal by nature, understanding its nutritional breakdown empowers you to make smarter choices. From choosing the size and bread to customizing toppings and condiments, there are several ways to enjoy this sandwich while staying mindful of your dietary goals. The "Sub in a Tub" option is a particularly useful strategy for those following lower-carb or calorie-controlled diets. By making informed decisions based on the nutritional information, you can fit a Philly cheese steak into a balanced and healthy eating plan, rather than treating it as an indulgent free-for-all.
