Cheese steak sandwich or sub on wheat
Common food
Photo: Wikipedia
A classic American sub sandwich featuring thinly sliced, seasoned beefsteak and melted cheese, typically served on a soft wheat roll. The wheat bread provides a slightly nutty, chewy texture that contrasts with the tender, savory meat and creamy cheese. It's a protein-packed meal with a balanced macronutrient profile for its size.
Calorie split: 29% protein · 30% carbs · 41% fat
↓ Full nutrition💚 Why it's loved
People love it for the umami-rich combination of savory beef and gooey cheese, all held together in a portable, hearty package. It's a cultural icon of Philadelphia street food, representing casual, flavorful comfort.
⚠️ Watch-outs & how to enjoy it better
The sandwich can be high in sodium and saturated fat, which may concern those monitoring heart health or blood pressure. To counteract, opt for a half-sandwich portion, choose leaner cuts of beef, and load up on veggies like peppers and onions to add volume and nutrients without excess sodium.
Key benefits
- Excellent source of high-quality protein for muscle maintenance
- Provides a good balance of complex carbs from wheat bread for sustained energy
- Contains B vitamins and iron from the beef component
- Wheat bread offers dietary fiber for digestive health
- A satisfying, calorie-efficient meal for active individuals
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The two most fiercely debated points among cheesesteak purists are the type of cheese (Cheez Whiz, provolone, or American) and whether onions ('wit' or 'witout') are an essential component.
Full nutrition (USDA data · scales with serving)
| Water | 46.3 g |
| Energy | 268 kcal |
| Protein | 19.2 g |
| Total lipid (fat) | 12.2 g |
| Carbohydrate, by difference | 19.9 g |
| Fiber, total dietary | 2.2 g |
| Total Sugars | 2.7 g |
| Calcium, Ca | 249 mg |
| Iron, Fe | 2.4 mg |
| Magnesium, Mg | 37.0 mg |
| Phosphorus, P | 268 mg |
| Potassium, K | 233 mg |
| Sodium, Na | 523 mg |
| Zinc, Zn | 3.1 mg |
| Copper, Cu | 0.11 mg |
| Selenium, Se | 27.2 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.20 mg |
| Riboflavin | 0.26 mg |
| Niacin | 4.7 mg |
| Vitamin B-6 | 0.34 mg |
| Folate, total | 35.0 ug |
| Folic acid | 6.0 ug |
| Folate, food | 29.0 ug |
| Folate, DFE | 40.0 ug |
| Choline, total | 43.3 mg |
| Vitamin B-12 | 1.1 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 54.0 ug |
| Retinol | 53.0 ug |
| Carotene, beta | 16.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 1.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 30.0 ug |
| Vitamin E (alpha-tocopherol) | 0.38 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.70 ug |
| Vitamin K (phylloquinone) | 3.4 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 5.5 g |
| SFA 4:0 | 0.12 g |
| SFA 6:0 | 0.09 g |
| SFA 8:0 | 0.06 g |
| SFA 10:0 | 0.14 g |
| SFA 12:0 | 0.17 g |
| SFA 14:0 | 0.66 g |
| SFA 16:0 | 2.8 g |
| SFA 18:0 | 1.3 g |
| Fatty acids, total monounsaturated | 3.8 g |
| MUFA 16:1 | 0.27 g |
| MUFA 18:1 | 3.5 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.1 g |
| PUFA 18:2 | 0.96 g |
| PUFA 18:3 | 0.10 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.03 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 49.0 mg |
FAQ
What kind of cheese is traditional on a cheesesteak?
The classic choices are Cheez Whiz, provolone, or American cheese. Cheez Whiz is iconic for its creamy, salty melt, while provolone offers a sharper, more traditional cheese flavor.
Is a cheesesteak sandwich on wheat bread healthier than on white?
Yes, wheat bread generally offers more fiber, which can aid digestion and provide a slower release of energy compared to refined white bread, making it a slightly more nutritious choice.
Can I make a lighter version at home?
Absolutely. Use lean sirloin or flank steak, go light on the cheese, use a whole-wheat sub roll, and load it up with sautéed vegetables like bell peppers, mushrooms, and onions for added volume and nutrients.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 2.68 kcal/g · 29% calories from protein · 2.2 g fiber · 2.7 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 2.24 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.