Steak sandwich or sub on wheat
Common food
Photo: Wikipedia
A hearty, savory sandwich built on chewy wheat bread, piled with tender, seared steak and often layered with onions, peppers, or cheese. It delivers a satisfying, protein-rich bite with a satisfying crust on the bread and juicy, umami-packed meat. At roughly 247 kcal per 100g, it offers a balanced mix of protein and carbs, making it a substantial, energy-dense meal.
Calorie split: 31% protein · 38% carbs · 30% fat
↓ Full nutrition💚 Why it's loved
People love it for its comforting, bold flavors—juicy steak, caramelized onions, and the satisfying chew of wheat bread. It’s a cultural staple in many regions, from American delis to European street food, offering a quick, hearty meal that feels both indulgent and nourishing.
⚠️ Watch-outs & how to enjoy it better
The sandwich can be high in sodium, especially if using processed deli steak or added sauces, which may concern those managing blood pressure or fluid retention. To counteract, opt for low-sodium steak or fresh grilled cuts, and pair with potassium-rich sides like leafy greens or avocado to balance sodium intake. Additionally, the wheat bread may contain gluten, so individuals with celiac disease or gluten sensitivity should choose a certified gluten-free alternative or a different bread base.
Key benefits
- High in protein for muscle maintenance and satiety
- Good source of complex carbs from wheat bread for sustained energy
- Contains dietary fiber to support digestion
- Moderate fat content for flavor and nutrient absorption
- Versatile for adding vegetables and healthy fats
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The Philly cheesesteak was invented in 1930 by Pat and Harry Olivieri, who were hot dog vendors in Philadelphia; they added grilled beef to a hoagie roll and accidentally created a sandwich legend.
Full nutrition (USDA data · scales with serving)
| Water | 47.5 g |
| Energy | 247 kcal |
| Protein | 18.9 g |
| Total lipid (fat) | 8.3 g |
| Carbohydrate, by difference | 23.5 g |
| Fiber, total dietary | 2.8 g |
| Total Sugars | 2.7 g |
| Calcium, Ca | 91.0 mg |
| Iron, Fe | 2.9 mg |
| Magnesium, Mg | 39.0 mg |
| Phosphorus, P | 193 mg |
| Potassium, K | 252 mg |
| Sodium, Na | 406 mg |
| Zinc, Zn | 3.1 mg |
| Copper, Cu | 0.13 mg |
| Selenium, Se | 28.3 ug |
| Vitamin C, total ascorbic acid | 0.10 mg |
| Thiamin | 0.24 mg |
| Riboflavin | 0.23 mg |
| Niacin | 5.8 mg |
| Vitamin B-6 | 0.40 mg |
| Folate, total | 40.0 ug |
| Folic acid | 7.0 ug |
| Folate, food | 33.0 ug |
| Folate, DFE | 46.0 ug |
| Choline, total | 48.4 mg |
| Vitamin B-12 | 0.99 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 2.0 ug |
| Retinol | 2.0 ug |
| Carotene, beta | 1.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 33.0 ug |
| Vitamin E (alpha-tocopherol) | 0.30 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin K (phylloquinone) | 3.6 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.9 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.18 g |
| SFA 16:0 | 1.7 g |
| SFA 18:0 | 0.97 g |
| Fatty acids, total monounsaturated | 3.2 g |
| MUFA 16:1 | 0.22 g |
| MUFA 18:1 | 2.8 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.1 g |
| PUFA 18:2 | 0.97 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 | 40.0 mg |
Amino acid profile (per 100g)
Estimated from Beef, sandwich steaks, flaked, chopped, formed and thinly sliced, raw — USDA does not publish this profile for Steak sandwich or sub on wheat.
| Tryptophan | 0.21 g |
| Threonine | 0.70 g |
| Isoleucine | 0.72 g |
| Leucine | 1.3 g |
| Lysine | 1.4 g |
| Methionine | 0.39 g |
| Cystine | 0.16 g |
| Phenylalanine | 0.64 g |
| Tyrosine | 0.52 g |
| Valine | 0.81 g |
| Arginine | 1.1 g |
| Histidine | 0.53 g |
| Alanine | 1.1 g |
| Aspartic acid | 1.5 g |
| Glutamic acid | 2.6 g |
| Glycine | 1.2 g |
| Proline | 0.85 g |
| Serine | 0.65 g |
FAQ
Is a steak sandwich on wheat bread healthier than one on white bread?
Yes, wheat bread typically offers more fiber and nutrients than white bread, which can help with digestion and provide more sustained energy.
Can I make a steak sandwich lower in calories?
Yes, use lean cuts of steak, reduce cheese or sauces, and load up on vegetables like peppers, onions, and lettuce to add volume without excess calories.
What are good side dishes to pair with a steak sandwich?
Common sides include coleslaw, potato salad, sweet potato fries, or a simple green salad to balance the richness of the sandwich.
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 2.47 kcal/g · 31% calories from protein · 2.8 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: 1.61 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.