How Many Calories in Cheese Steak

Cheese steak, most commonly associated with the famous Philly cheesesteak is a hearty sandwich made with thinly sliced beef, melted cheese, and a soft hoagie-style roll. Often loaded with extras like onions, peppers, or sauces, it’s a filling, indulgent option that packs serious flavour. However, it’s also one of the more calorie-dense sandwich choices you can order. If you’re tracking your intake or trying to eat more mindfully, understanding how many calories are in a cheese steak can help you plan accordingly.

Calorie Content by Size and Ingredients

A regular-sized cheese steak sandwich (approximately 6 inches or 250–300g total weight) typically contains 700 to 900 calories. This estimate includes a soft white roll, roughly 150–200g of thin-sliced beef, grilled onions, and two slices or a generous handful of cheese—commonly American cheese, provolone, or Cheez Whiz in more traditional versions.

Larger cheese steaks, such as a 12-inch sub, can easily exceed 1,200 to 1,400 calories, especially when extras like mayonnaise, extra cheese, or oil are added. Variants that include mushrooms, bacon, or double meat add even more to the total.

Making it at home with leaner cuts of beef, a wholemeal roll, and reduced cheese can lower the calorie count significantly bringing it closer to 500–600 calories, depending on ingredients and portion size.

Nutritional Breakdown

Cheese steaks are high in protein, typically offering 35 to 50 grams per sandwich, which supports muscle repair and satiety. However, they’re also high in fat, with many versions containing 30 to 40 grams of total fat, of which 10 to 15 grams may be saturated, especially if using full-fat cheese and fatty cuts of beef.

The carbohydrate content ranges from 40 to 60 grams, mostly from the bread. Fibre is generally low unless a wholegrain or seeded roll is used. Sodium content is also high, due to processed cheese, seasonings, and the bread, making cheese steak a concern for those monitoring salt intake.

Micronutrients like iron, zinc, and B vitamins are present from the beef, but the sandwich offers little in the way of vegetables or antioxidants unless you add fresh toppings like peppers or tomatoes.

Glycaemic Index and Blood Sugar Impact

The glycaemic impact of a cheese steak is moderate to high, depending on the type of bread used. A standard white sub roll has a high glycaemic index, meaning it breaks down quickly and causes a spike in blood sugar. This is compounded by the absence of fibre in most versions.

However, the high fat and protein content from the meat and cheese slow digestion slightly, reducing the glycaemic load compared to a purely carbohydrate-based meal. Swapping in a wholemeal roll or adding fibrous vegetables can further help balance blood sugar response.

How Cheese Steaks Are Made

A traditional cheese steak is made by frying thinly sliced ribeye steak on a flat-top grill, often with onions or peppers. Once cooked, the meat is layered into a split roll, and cheese is added on top, usually melted over the meat before assembling. Some versions involve Cheez Whiz poured over the filling, while others opt for provolone or mozzarella melted directly into the sandwich.

It’s often served hot and eaten as a complete meal due to its size and richness. The preparation method, particularly the amount of oil or butter used on the grill—also has a major effect on the final calorie count.

Benefits of Cheese Steak

The key nutritional benefit of a cheese steak is its high protein content, which helps with muscle maintenance, energy, and satiety. The iron and B vitamins from the beef also support red blood cell production and general metabolism.

For those with high energy needs, such as athletes or individuals with physically demanding jobs, cheese steaks provide dense fuel in a compact format. They also satisfy cravings and can prevent overeating later if consumed in controlled portions.

Downsides and Considerations

The biggest drawback of cheese steak is its high calorie, fat, and sodium content, especially in takeaway or restaurant versions. Most sandwiches provide a significant percentage of your daily intake in one sitting, particularly if served with chips or sugary drinks.

Regular consumption may contribute to weight gain, elevated cholesterol, or high blood pressure, especially if other meals in your diet are similarly rich. The lack of vegetables or fibre means it’s not the most balanced option unless adjusted or paired with healthier sides.

How It Fits into Your Diet

Cheese steak can be part of a flexible, balanced diet when eaten occasionally and in moderation. It’s best enjoyed as a treat or comfort meal rather than a staple. If you want to include it without overdoing the calories, try splitting one with someone else or customising it at home with lighter ingredients.

Choosing leaner beef, wholegrain bread, less cheese, and loading up on grilled veg like mushrooms and peppers can create a more balanced version. Skipping the extras, such as mayonnaise, extra oil, or sides can also keep the total calorie intake manageable.

Healthier Alternatives

If you enjoy the taste and texture of a cheese steak but want a lighter option, consider a grilled steak sandwich with rocket, tomato, and a sprinkle of cheese in a wholemeal wrap or thin ciabatta. Using chicken breast, lean turkey, or even plant-based strips can reduce saturated fat while maintaining flavour and protein.

You can also make open-faced versions on wholegrain toast or swap the bread entirely for lettuce wraps if you’re aiming to cut carbohydrates.

Summary

A typical cheese steak contains 700 to 900 calories in its standard form, and larger versions can exceed 1,200 calories. While rich in protein and flavour, it's also high in fat, sodium, and refined carbs, with low fibre and few vegetables. As an occasional indulgence, it can fit into a balanced diet, but portion size and ingredient choices matter. To make it healthier, opt for lean meat, wholegrain bread, and added vegetables while limiting processed cheese and sauces.