How many calories are in a footlong Steak & Cheese Sub on 9-Grain Wheat Bread?
A footlong Steak & Cheese Sub on 9-Grain Wheat Bread is a substantial sandwich that packs a punch of nutritional value. When ordered, this 12-inch long sub typically includes the following components: 3 oz of thinly sliced grilled steak, melted American cheese, lettuce, tomato, mayo, and Italian dressing on a 9-Grain Wheat Bread bun. The calorie count can vary slightly depending on the specific restaurant’s preparation and portion sizes, but here is an approximate breakdown of the nutrition information for this popular menu item:
Calories: approximately 840-900 per serving (or 12 oz steaks, which serve one person)
Protein: 60-70 grams
Fat: 35-40 grams
Saturated Fat: 15-18 grams
Cholesterol: 60-70 milligrams
Carbohydrates: 60-70 grams (from refined grains and starches)
Fiber: 2-3 grams
Sugar: 5-6 grams
Sodium: 2,200-2,500 milligrams
To put these numbers into perspective, a 12-inch Steak & Cheese Sub on 9-Grain Wheat Bread is roughly equivalent to a medium-sized meatball sub or a large meatball sandwich. When compared to other popular menu items, such as the whole-wheat Italian sub (around 1100-1300 calories per person) or the Bacon Ranch Sub (around 1000-1200 calories per person), this steak and cheese sub beats them in terms of calorie content.
Keep in mind that these values are approximate and may vary depending on the specific restaurant’s ingredients and portion sizes. Nevertheless, one thing is clear: a footlong Steak & Cheese Sub on 9-Grain Wheat Bread is a satisfying meal option that can provide a healthy dose of protein, vegetables, and cheese to fuel your active lifestyle.
Can I add vegetables to my Steak & Cheese Sub?
Incorporating Vegetables into Your Steak & Cheese Sub, a Game-Changer for a Savory Meal
Adding vegetables to your Steak & Cheese Sub can elevate this classic combo to a truly satisfying, filling, and flavorful dining experience. A simple yet brilliant idea is to add some sautéed or roasted vegetables like bell peppers, onions, and mushrooms at the beginning of your sub. This not only delights the senses with their crunchy textures and a hint of sweetness, but also provides a boost of nutrients and antioxidants. By adding some roasted or grilled vegetables such as zucchini, eggplant, or asparagus between your steak, melted mozzarella, and gooey provolone cheese, you’ll create a harmonious universe of flavors that will leave you wanting more. Try adding some pickled red onions or an olive tapenade for an extra layer of excitement, but don’t be afraid to start with the essentials. The key is to balance these fresh flavors with the rich, meaty tones of the steak and the creamy goodness of the cheese.
Is the Steak & Cheese Sub a healthy fast food option?
The Steak & Cheese Sub: A Surprisingly Healthier Option Despite Its Familiarity. While it may not be the first fast food chain that comes to mind when thinking of a healthy meal, the Steak & Cheese Sub from popular eatery chains like Quiznos or Jimmy John’s can be a relatively healthier alternative if consumed in moderation. The absence of baked or processed ingredients helps keep calories and nutrition in check.
Typically, a plain Steak & Cheese Sub from these chains features a lean protein source, such as grilled steak or roast beef, paired with melted cheese and served on a relatively low-calorie sub roll. However, the addition of cheese can greatly impact the carb and calorie content. A 1.5-pound sub can range from a few hundred to over 1,000 calories, depending on the specific cheese option chosen, with cheese-heavy varieties like mozzarella or cheddar typically high in fat.
But here’s the thing: many of these classic fast food chains have made significant strides in recent years to improve their menu offerings. For example, Quest’s Steak & Cheese sub features grilled steak, melted mozzarella, and a blend of cheese for a relatively balanced 300 calories. The company also started using leaner meats, cheeses, and baked or grilled options instead of fried or processed ones. If you’re in the mood for a casual meal and don’t feel like forgoing the cheese entirely, you can make a healthier choice by opting for a lower-calorie sub roll and playing with toppings or cheese options.
When ordering, remember that moderation is key. A Steak & Cheese Sub from most fast food chains is still a treat and should be enjoyed in limited quantities. As with any fast food dish, pair it with whole grains, veggies, or healthy sides to round out your meal and reap the rewards of a relatively balanced but still satisfying and occasionally healthy snack.
How does the Steak & Cheese Sub compare to other Subway sandwiches?
For those looking to elevate their Subway experience, the Steak & Cheese sub stands out from its more popular counterparts. Unlike the classic BMT, this mouthwatering combo boasts thinly sliced steak, melted cheese, and a sprinkle of seasonings on a toasted sub roll. Compared to the Italian or Turkey Breast options, the Steak & Cheese sub offers a more premium, heftier sandwich experience. The generous slice of steak provides a satisfying char on the bread, while the melted cheddar and white American cheeses add silky smoothness and a depth of flavor. While the Chicken Bacon Ranch is a crowd-pleaser, this steakhouse-inspired sub holds its own in terms of value and quality, making it a solid choice for those seeking a more indulgent sandwich experience. As a result, the Steak & Cheese sub is a standout choice for those looking to upgrade their Subway habit and indulge in a more hearty, satisfying meal.
Is the Steak & Cheese Sub gluten-free?
The classic Steak & Cheese Sub, a staple in many a deli or sandwich shop. When it comes to gluten-free status, it all depends on the specific bakery or restaurant that grilled your steak, as the cooking process can bring gluten into the meat itself. However, if you’re asking about a traditional sub, typically made with a crusty Italian sub roll, the answer is more nuanced. A gluten-containing Italian sub roll usually pairs perfectly with the rich flavors of a juicy steak, melted cheese, and savory condiments. If you seek a gluten-free option, look for bakery chains to the right, or ask your local deli if they offer any alternatives made with gluten-free ingredients.
Is the Steak & Cheese Sub keto-friendly?
A keto-friendly Steak & Cheese Sub hinges on the type of bread and the portion size of the steak and cheese, making it a topic of ongoing debates among keto enthusiasts. However, here’s a breakdown of this classic sub to see if it meets the principles of a ketogenic diet:
For a keto-friendly sub, a low-carb bread combination might include a lean, dry-sliced roast beef or chicken breast, combined with a slice of melted cheddar cheese (1-2 ounces approximately 22-44 grams of carbs). For the cheese, the best option is a high-fat, full-fat variety that adds richness and calorie-holding capacity: cheddar, Swiss, or feta. Some keto dieters opt for a vegan cheese alternative but, under normal circumstances, note that a dairy or non-dairy cheese can be used. A mild, cheese-heavy sub packed with 2-3 ounces (56-84 grams) in each component would approximately reach target levels, aiming for the full-40-gram carb threshold, with abundant fat content.
A variation of cheese and roast beef could have a reduced fat content, using sliced, high-fat bacon or roasted turkey, plus grated, high-fat mozzarella, yet within normal acceptable limits for a macronutrient-conscious diet.
Can I add dressing to my Steak & Cheese Sub?
Adding a flavorful dressing to your Steak & Cheese Sub can elevate the entire sandwich experience. You can choose from a variety of dressings, such as Italian, ranch, or Thousand Island, to complement the richness of the steak and melted cheese. Some popular options include:
Italian-style dressing, which pairs beautifully with the savory flavors of a grilled steak and melted mozzarella,
Ranch dressing, a creamy condiment that adds a tangy kick to the dish, helping to create a satisfying balance of flavors,
Caesar dressing, a classic choice that adds an aromatic and slightly bitter note to balance the richness of the steak and cheese,
To incorporate the dressing effectively, consider adding a few drops or a drizzle to your sub, depending on your taste preferences. Additionally, be sure to balance the flavors by pairing the dressing with a sharp cheddar cheese or a medium sauce addition, such as a roasted red pepper relish, to enhance the overall experience.
By adding a delicious dressing to your Steak & Cheese Sub, you can transform the basic ingredients into a more sophisticated and satisfying culinary creation.
Is the Steak & Cheese Sub a good source of protein?
For the Steak & Cheese Sub, you are in for a protein-packed treat; though it may appear unassuming, considering the abundance of meat within, this sub can indeed be a decent source of protein, depending on the type of steak and cheese used. While a single serving is approximately 30-40 grams of protein, the Steak & Cheese Sub’s nutritional profile may vary depending on the specific ingredients and portion sizes. If using a high-quality, leaner 8-ounce grilled ribeye or strip loin, approximately 35-40 grams of protein per sub bite is achievable. The combination of steak and melted American cheese also boosts the protein content significantly. Additionally, some sub shops may use high-protein cheeses such as Greek yogurt-based cheeses or red wine-infused blue cheese, further increasing the protein content. However, it is essential to keep in mind that a high-protein sub is merely that until the highly processed, largely carb-laden ingredients required to keep the sub moist and flavorful take precedence.
What are some other healthy Subway sandwich options?
Beyond the classic BMT, taking a stroll through the Subway menu offers an array of delicious and nutritious options, catering to diverse tastes and dietary needs. Here are some additional healthy Subway sandwich choices:
Italian: Sub sandwiches layered with cured meats, like salami and pepperoni, lean turkey breast, provolone cheese, lettuce, tomato, and Italian dressing come together to create an impressive yet satisfying sub.
Veggie Delite: This vegetarian delight features a long-lasting cup of black bean soup, accompanied by a medley of crisp vegetables, cucumber, lettuce, and sprouts on whole wheat bread, making for a satisfying meal.
Grilled Chicken & Avocado: Combining tender grilled chicken breast with mashed avocado, colorful bell peppers, onions, and mixed greens, this bite boasts impressive texture and health benefits.
Hummus: A flavorful filling made from chickpeas, tahini, garlic, parsley, and lemon juice sets this sandwich apart. The creamy texture pairs aptly with cold cuts and vegetables.
Turkey & Cheese BMT (without meat): Substitute turkey breast and lean bacon for a similar flavor profile to the classic MLE (Meat Lover’s), paired with extra cheese for an added richness.
Southwest Brats: Filling this sandwich with spicy Southwestern-style corned beef, pepper jack cheese, bacon slaw, and chipotle mayo allows customers to balance sweet, spicy, and savory flavors.
BLT with Turkey: Switching to a leaner protein without the bacon, the BLT remains a satisfying staple. This versatile option can be paired with or without whole wheat bread for a healthy twist.
Egg White Sandwich: Packed with egg whites and complete with cheese, veggies, and a sprinkle of lettuce, this Sandwich is both protein-rich and a healthier egg-white alternative.
Falafel: For added crunch and protein, Swaps crispy falafel for the classic hummus, adding Greek-inspired flair to an already delicious veggie-packed sub.
Enhancing your Subway experience with healthier meals will inspire satisfaction while adding wholesome goodness.
Can I customize the nutritional content of my Subway sandwich?
Upgrade Your Subway Sandwich Game with Customization: Elevating the Original for a More Nutritious and Delicious Meal
If you’re looking to take your Subway sandwich to the next level and optimize the nutritional content for a healthier choice, customizing your meal isn’t too far-fetched. The beauty of Subway lies in its openness to flexibility. By choosing protein (e.g., turkey, chicken, or steak), lean vegetables, and whole grain bread, you can tailor your meal to meet specific dietary demands or preferences. Although the original menu typically contains slightly more calories and fat, minor adjustments can turn this customizable sandwich into a nutritious option. Start with choosing lean protein such as chicken or turkey breast, pair your choice with crispy veggies like lettuce, tomato, and bell peppers, while completing your meal with a whole grain sub roll, allowing you to reach the optimal nutrient balance for your meal of the day.
Additionally, opt for flavors like Italian, Meat, and Veggie for added nutrition with the wide variety of vegetables available, which can include items like onions, cucumbers, and tomatoes to enhance your meal. Although we do recommend choosing protein that includes a sprinkle of cheese and a sprinkle of vinegar to get a good dose of lactic acid and vitamins and minerals from foods high in calcium and fiber respectively, a bit of a cheese slice will do help reach those calorie goals but also add some vitamins to keep you hopping.
Is the Steak & Cheese Sub a good option for athletes?
While a Steak & Cheese Sub might seem like an indulgent choice, it can be a nutritious and satisfying option for athletes looking for a quick, protein-packed meal on-the-go. When paired with nutrient-rich ingredients like roasted vegetables, lean protein sources, and healthy cheeses, a Steak & Cheese Sub can actually be a boost to an athlete’s performance and recovery. The high-quality protein content from the steak and cheese helps to support muscle growth and repair, while the complex carbohydrates and veggies provide sustained energy and joint lubrication. Even for bodybuilders or professional athletes on a competitive diet, a Steak & Cheese Sub can offer a more balanced meal choice compared to traditional high-caffeine, high-calorie snack options. However, it’s essential to consider the nutritional imbalance when using it as a sole source of fuel. To make the most of this meal, athletes should be mindful of their overall caloric intake and ensure they’re getting adequate nutrition from their diet.
What are some healthy side options to pair with the Steak & Cheese Sub?
When it comes to pairing sides with a hearty Steak & Cheese Sub, it’s essential to balance flavors and textures to complement the rich, savory goodness of the meat and melted cheese. Here are some healthy and satisfying side options that can complement your Steak & Cheese Sub:
(Recommended: Freshly made Italian-style roasted veggie tart topped with diced tomatoes, fresh basil, and a drizzle of olive oil, or a side salad with mixed greens, cherry tomatoes, cucumber, and a light vinaigrette dressing.
1. Roasted or Grilled Vegetables: Roasted or grilled vegetables such as zucchini, bell peppers, or onions can provide a crunchy, refreshing contrast to the heavy meat and cheese. Simply brush with olive oil and season with salt, pepper, and your choice of herbs and spices. (1 cup, approximately 100 calories)
2. Whole Grain Baguette or Ciabatta: A crusty whole grain bread or ciabatta offers a satisfying crunch and chewiness to contrast with the tender meat and melted cheese. (1 slice, approximately 89 calories)
3. Mixed Greens Salad: A simple mixed greens salad with cherry tomatoes, cucumber, and a light vinaigrette dressing provides a refreshing and light contrast to the rich meat and cheese. (2 cups, approximately 45 calories)
4. Roasted Sweet Potato Wedges: Roasted sweet potato wedges can provide a sweet and satisfying side dish that pairs well with the savory flavors of the Steak & Cheese Sub. (1 medium sweet potato, approximately 110 calories)
5. Grilled or Sautéed Asparagus: Quickly grilled or sautéed asparagus can provide a pop of springtime flavor and color that complements the meat and cheese. (1 cup, approximately 25 calories)
6. Tomato and Cucumber Salad: A simple salad of diced tomatoes and cucumber, dressed with a light vinaigrette, can provide a cooling contrast to the rich meat and cheese. (2 cups, approximately 30 calories)
When selecting a side dish, consider your personal preferences, dietary needs, and ingredient availability to prioritize options that align with your goals.