Steak sandwich or sub on white
Common food
Photo: Wikipedia
A classic steak sandwich or sub on white bread is a hearty, savory handheld meal featuring sliced or chopped beef nestled in a soft, pillowy white roll or baguette. The texture is a satisfying contrast between the tender, juicy steak and the mild, slightly chewy bread. With nearly 18g of protein per 100g, it's a substantial option that delivers a strong dose of this essential macronutrient.
Calorie split: 29% protein · 41% carbs · 30% fat
↓ Full nutrition💚 Why it's loved
People adore it for the unbeatable combination of savory, umami-rich beef and the comforting, neutral base of white bread, making it a quick and deeply satisfying meal. It's a versatile staple that can be dressed up with various cheeses, sauces, and vegetables to suit any taste.
⚠️ Watch-outs & how to enjoy it better
The refined white bread can cause a rapid blood-sugar spike and lacks significant fiber, which may leave you feeling hungry sooner. To counteract this, pair the sandwich with a side salad or vegetable soup, or ask for whole-grain bread if available. Be mindful of sodium content in deli meats and condiments, and consider adding fresh veggies like lettuce, tomato, or onion to boost fiber and nutrient density.
Key benefits
- High-quality protein source for muscle maintenance.
- Provides quick energy from carbohydrates.
- Contains iron and B vitamins from the beef.
- Simple, satisfying, and widely available comfort food.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The classic Philly cheesesteak was invented in 1930 by Pat and Harry Olivieri, who were hot dog vendors in Philadelphia and decided to grill some beef for their own lunch, sparking a culinary empire.
Full nutrition (USDA data · scales with serving)
| Water | 46.9 g |
| Energy | 249 kcal |
| Protein | 17.9 g |
| Total lipid (fat) | 8.1 g |
| Carbohydrate, by difference | 25.4 g |
| Fiber, total dietary | 1.2 g |
| Total Sugars | 2.8 g |
| Calcium, Ca | 117 mg |
| Iron, Fe | 3.0 mg |
| Magnesium, Mg | 24.0 mg |
| Phosphorus, P | 165 mg |
| Potassium, K | 215 mg |
| Sodium, Na | 411 mg |
| Zinc, Zn | 2.9 mg |
| Copper, Cu | 0.10 mg |
| Selenium, Se | 26.0 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.30 mg |
| Riboflavin | 0.25 mg |
| Niacin | 5.7 mg |
| Vitamin B-6 | 0.36 mg |
| Folate, total | 60.0 ug |
| Folic acid | 44.0 ug |
| Folate, food | 16.0 ug |
| Folate, DFE | 91.0 ug |
| Choline, total | 44.9 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 | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 23.0 ug |
| Vitamin E (alpha-tocopherol) | 0.24 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin K (phylloquinone) | 0.80 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.0 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 | 0.98 g |
| Fatty acids, total monounsaturated | 3.2 g |
| MUFA 16:1 | 0.22 g |
| MUFA 18:1 | 2.9 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.3 g |
| PUFA 18:2 | 1.1 g |
| PUFA 18:3 | 0.12 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 white.
| 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 white bread a good post-workout meal?
Yes, it can be effective. The protein from the steak aids muscle repair, while the carbohydrates from the white bread help replenish glycogen stores quickly. Adding some vegetables would make it more balanced.
How can I make a steak sandwich healthier?
Choose whole-grain bread for more fiber, load up on fresh vegetables like spinach, peppers, and onions, use lean cuts of steak, and opt for mustard or salsa instead of creamy, high-fat sauces.
What's the difference between a steak sandwich and a cheesesteak?
A general steak sandwich can feature various cuts of steak and toppings. A true Philly cheesesteak is specifically made with thinly sliced ribeye, cooked on a griddle, and served on a long roll with melted cheese (typically Cheez Whiz, provolone, or American) and optional fried onions.
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 2.49 kcal/g · 29% calories from protein · 1.2 g fiber · 2.8 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: 1.91 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.