Quick Answer
A Philly cheesesteak with peppers and onions can range from 700-1200 calories depending on the size and specific ingredients. A typical 8-inch cheesesteak with 1⁄4 lb steak, cheese, peppers, onions, and oil will have around 700-900 calories. Larger 12-inch cheesesteaks can have 1000-1200 calories. The high calorie count comes from the bread, cheese, steak, and oil used for cooking.
Detailed Answer
The Philly cheesesteak is a popular sandwich originating in Philadelphia, PA. It’s made by grilling thin sliced ribeye or top round steak and topping it with melted cheese, such as Cheez Whiz, provolone, or American cheese. Peppers, onions, mushrooms and other toppings are also commonly added. The meat and toppings are placed into an Italian or hoagie roll.
The basic ingredients in a Philly cheesesteak with peppers and onions are:
- Steak
- Cheese – usually processed cheese like Cheez Whiz or provolone
- Roll – large Italian or hoagie roll
- Onions
- Green or red bell peppers
- Oil or butter for cooking
The total calories depends on the size of the sandwich and amount of each ingredient. Some factors that affect the calories include:
Amount of steak
The steak contributes a significant amount of calories, with around 200 calories in 4 ounces of ribeye or top round. A small 8-inch cheesesteak may have 1⁄4 lb of steak, while a large 12-inch one may have 1⁄2 lb or more.
Type and amount of cheese
Cheese can range from 70 calories per ounce for provolone to 110 calories per ounce of Cheez Whiz. Using extra cheese adds more calories.
Size of roll
A large 12-inch roll can have over 300 calories, while a standard 8-inch roll may have 200 calories or less. Larger sub rolls mean more bread calories.
Amount of vegetables
Onions and peppers provide fiber, vitamins, and less than 20 calories per 1⁄2 cup. More vegetables bulk up the sandwich but don’t add lots of calories.
Cooking oils
Using butter or oils to cook the meat and sauté the onions and peppers adds about 120 calories per tablespoon. Minimizing added fats reduces the calories.
Special sauces
Options like cheese sauce or mayonnaise can pack on the calories. Ketchup or mustard are lower calorie options.
To determine the calories based on specific ingredients, we can use the following estimates:
| Ingredient | Calories |
|---|---|
| Ribeye steak, 4oz | 200 |
| Provolone cheese, 1 oz | 100 |
| Cheez Whiz, 1 oz | 110 |
| Hoagie roll, 8 inches | 200 |
| Onions, 1⁄2 cup | 15 |
| Bell peppers, 1⁄2 cup | 10 |
| Butter, 1 Tbsp | 100 |
Based on these estimates, we can calculate the calories for different cheesesteak configurations:
Small 8-inch cheesesteak
– 1⁄4 lb steak (200 calories)
– 2 oz provolone (200 calories)
– 8-inch roll (200 calories)
– 1⁄2 cup each onions and peppers (25 calories)
– 1 Tbsp butter (100 calories)
Total: About 725 calories
Large 12-inch cheesesteak
– 1⁄2 lb steak (400 calories)
– 3 oz Cheez Whiz (330 calories)
– 12-inch roll (300 calories)
– 1 cup each onions and peppers (50 calories)
– 2 Tbsp butter (200 calories)
Total: About 1280 calories
As you can see, the calorie count can vary significantly based on the exact serving size and amount of high-calorie ingredients like cheese and steak.
Some tips to reducing the calories in a Philly cheesesteak include:
– Choose a smaller 6-8 inch roll
– Use thinly sliced steak rather than thick chunks
– Limit the cheese to 1-2 ounces
– Load up on lots of onions, peppers, mushrooms
– Use mustard or ketchup instead of mayo-based sauces
– Use olive oil cooking spray instead of butter
– Split the sandwich in half to control portions
While the Philly cheesesteak is a high calorie sandwich, paying attention to portion sizes and ingredients can help reduce the number of calories. Most normal sized 8-inch cheesesteaks with moderate amounts of steak and cheese will range from 700-900 calories. Giant 12-inch versions can pack over 1200 calories.
Nutrition Facts
Here are the nutrition facts for a typical Philly cheesesteak with peppers and onions based on the estimates above:
| Nutrient | Amount |
|---|---|
| Calories | 725 |
| Fat | 35g |
| Saturated fat | 15g |
| Trans fat | 1g |
| Carbohydrates | 71g |
| Fiber | 2g |
| Sugar | 6g |
| Protein | 39g |
* Based on 8-inch sandwich with 1⁄4 lb steak, 2 oz cheese, 1⁄2 cup onions and peppers
As you can see, the Philly cheesesteak is high in calories, fat, especially saturated fat, and sodium. The protein comes mainly from the steak, while the carbs are mostly from the bread. There is very little fiber or micronutrients like vitamins and minerals.
Health Impact
The Philly cheesesteak is considered more of an indulgent, high calorie sandwich rather than a healthy meal option. Some health impacts of its high amounts of saturated fat, sodium, and calories include:
- Increased risk of obesity, heart disease, stroke, and diabetes from the high calorie, sodium and saturated fat content.
- Lack of fiber can contribute to digestive issues.
- Processed meats like steak are linked to increased cancer risk.
- Lack of vitamins, minerals, and phytonutrients found in fruits, vegetables, and whole grains.
To make the sandwich healthier, consider the following modifications:
- Choose lean steak and limit portion size to 4-6 oz
- Use part-skim mozzarella instead of full-fat cheeses
- Pick whole grain or multigrain bread
- Load up with extra veggies like mushrooms, spinach, tomatoes
- Use mustard, ketchup, or low-fat sauces instead of mayo
- Try lower sodium options of cheese and meat
- Split the sandwich in half and serve with a side salad
While the occasional indulgent Philly cheesesteak will likely not cause harm in healthy individuals, making it a regular meal option can increase the risk of chronic disease over time due to its high calorie, sodium, saturated fat and processed meat content.
Cost Analysis
Here is a cost breakdown for making a Philly cheesesteak at home versus ordering one at a restaurant:
Homemade Cheesesteak
| Ingredient | Cost |
|---|---|
| 1⁄4 lb ribeye steak | $3.00 |
| Hoagie roll | $0.50 |
| 2 oz provolone cheese | $0.75 |
| Onion | $0.25 |
| Bell pepper | $0.75 |
| Butter | $0.05 |
| Total cost | $5.30 |
Restaurant Cheesesteak
| Restaurant | Cost |
|---|---|
| Fast food | $8-10 |
| Casual dining | $12-14 |
| Fine dining | $16-18 |
As you can see, making a Philly cheesesteak at home can cost about half as much as ordering one from a restaurant. However, the restaurant version saves time and effort compared to making everything from scratch.
To save money, assemble the sandwich at home using high quality ingredients from the grocery store. Look for steak and cheese slices on sale, and use coupons for the bread. Make extra onions and peppers to top multiple sandwiches.
Conclusion
The Philly cheesesteak can range from 700-1200 calories depending on the size and specific ingredients used. A typical 8-inch cheesesteak will have around 700-900 calories, with the bulk of calories coming from the steak, cheese, bread and cooking oils. Larger portions, thicker bread, and higher fat ingredients like cheese sauce can drive up the calories.
While an occasional cheesesteak sandwich is fine for most healthy individuals, regular consumption can lead to weight gain and increase the risk of chronic disease due to its high saturated fat, sodium and calorie content. Those looking for a healthier option can choose leaner meats, lower fat cheeses, extra veggies, and more nutrient-dense toppings. Making the sandwich at home can cut the cost in half compared to ordering out. Overall, paying attention to portion sizes, ingredients, and frequency is key to enjoying the iconic Philly cheesesteak sandwich while maintaining good nutrition and health.