How Many Calories Are in a Steak and Cheese Sub?

AvatarByTonya Taylor Nutrition & Health

When it comes to satisfying cravings for a hearty, flavorful sandwich, the steak and cheese sub often tops the list. This classic deli favorite combines tender slices of steak with melted cheese, nestled inside a fresh, crusty roll—making it a go-to choice for lunch or dinner. But beyond its delicious taste, many people wonder about the nutritional impact of indulging in this popular sub, particularly its calorie content.

Understanding how many calories are in a steak and cheese sub can be surprisingly complex. Factors such as portion size, type of bread, cheese variety, and additional toppings all play a role in determining the final calorie count. Whether you’re watching your diet, managing your energy intake, or simply curious about what you’re eating, gaining insight into the calorie makeup of this sandwich can help you make informed choices.

In the sections ahead, we’ll explore the typical calorie range of a steak and cheese sub, highlight the elements that influence its nutritional profile, and offer tips for enjoying this flavorful meal while keeping your dietary goals in check. Whether you’re a longtime fan or considering trying one for the first time, understanding the calorie content is a valuable step toward mindful eating.

Calorie Breakdown by Ingredients

The total calorie content of a steak and cheese sub depends on the specific ingredients used and their quantities. Typically, this sandwich consists of steak, cheese, bread, and various toppings such as vegetables and condiments. Each component contributes differently to the overall calorie count.

  • Steak: The primary protein source, often cooked with some oil or butter, which adds to the calorie count.
  • Cheese: Usually provolone or American cheese, both of which are calorie-dense due to fat content.
  • Bread: The sub roll or hoagie bun can vary in size and type, influencing the carbohydrate and calorie content.
  • Toppings: Vegetables like onions, peppers, and lettuce add minimal calories, but sauces such as mayonnaise or oil-based dressings increase the total.

Understanding the calorie contribution from each ingredient helps in estimating or customizing the sandwich for dietary preferences.

Typical Calorie Estimates for a Standard Steak and Cheese Sub

A standard 6-inch steak and cheese sub from popular sandwich chains generally ranges between 500 and 700 calories, depending on portion sizes and specific ingredients. Larger subs or additional toppings can significantly increase this number.

Below is an approximate calorie breakdown for a 6-inch steak and cheese sub:

Ingredient Approximate Calories Notes
Steak (3 oz cooked) 180-220 Lean cuts, cooked without excess oil
Provolone Cheese (2 slices, ~1 oz) 100-110 Full-fat cheese
Sub Roll (6-inch) 200-220 White or wheat bread
Grilled Onions & Peppers 30-50 Lightly sautéed with oil
Condiments (mayo, oil, or dressing) 50-100 Varies by amount and type

This table illustrates how the calories accumulate and where adjustments can be made for a lower or higher calorie sub.

Factors Affecting Calorie Variations

Several factors influence the final calorie count of a steak and cheese sub, including:

  • Portion Size: Larger subs or extra servings of steak and cheese increase calories proportionally.
  • Bread Type: Whole wheat or multigrain bread may have slightly different caloric values compared to white bread.
  • Cooking Method: Steak cooked with more oil or butter adds calories, while grilling without added fats reduces them.
  • Cheese Selection: Using reduced-fat cheese or less cheese lowers the calorie content.
  • Toppings and Sauces: High-calorie dressings like mayonnaise or oil-based sauces can add significant calories, whereas mustard or vinegar-based dressings are lower.
  • Additional Ingredients: Adding bacon, extra cheese, or other high-calorie toppings increases total calories.

Adjusting these factors allows customization of the sandwich to fit specific dietary needs or calorie targets.

Strategies to Reduce Calories in a Steak and Cheese Sub

For those aiming to enjoy a steak and cheese sub with fewer calories, consider the following strategies:

  • Opt for a 4-inch sub or half portion to reduce bread and ingredient quantities.
  • Choose lean cuts of steak and request them grilled without added fats.
  • Substitute full-fat cheese with a lower-fat or reduced portion.
  • Use whole grain bread options that often provide more fiber and satiety.
  • Limit or omit high-calorie condiments like mayonnaise and oil-based dressings; prefer mustard or vinegar.
  • Increase vegetable toppings such as lettuce, tomatoes, onions, and peppers to add volume without many calories.

These adjustments can help maintain the flavor and satisfaction of the sandwich while managing calorie intake effectively.

Caloric Content of a Steak and Cheese Sub

The calorie count of a steak and cheese sub can vary widely depending on its size, ingredients, and preparation methods. Generally, this sandwich consists of sliced steak, melted cheese, a sub roll, and additional toppings such as sautéed onions, peppers, and condiments.

To provide a clear understanding, the following factors influence the total calories in a steak and cheese sub:

  • Portion size: Larger subs naturally have more calories due to increased bread and fillings.
  • Type and amount of cheese: Different cheeses vary in fat content and calorie density.
  • Additional toppings: Vegetables are low-calorie additions, while sauces like mayonnaise or oil add significant calories.
  • Cooking methods: Using oils or butter in preparation adds extra calories.

Typical Calorie Range

Sub Size Approximate Calories Main Contributors
6-inch Steak and Cheese Sub 400 – 600 kcal Steak (150-200 kcal), Cheese (100-150 kcal), Bread (150-200 kcal), Veggies & Condiments (50-100 kcal)
12-inch (Footlong) Steak and Cheese Sub 800 – 1200 kcal Double portions of steak and cheese, larger bread, sauces

Calorie Breakdown of Key Ingredients

The following approximate calorie values illustrate common ingredient contributions per standard serving:

  • Sliced steak (3 oz): 180-220 kcal
  • Provolone or American cheese (1-2 slices): 100-140 kcal
  • Sub roll (6-inch): 150-220 kcal
  • Sautéed onions and peppers (½ cup): 40-60 kcal
  • Mayonnaise or oil-based sauces (1 tbsp): 90-100 kcal

Variations Affecting Caloric Content

Several factors can significantly increase or decrease the calorie content of a steak and cheese sub:

  • Cheese type and quantity: Using multiple cheese slices or higher-fat cheeses increases calories.
  • Bread choice: Whole wheat or low-calorie bread options may reduce caloric intake.
  • Condiments and dressings: High-fat sauces add calories, whereas mustard or hot sauce add minimal calories.
  • Additional toppings: Adding bacon or extra meat substantially raises calorie counts.
  • Cooking fats: Preparing steak or vegetables with butter or oil increases total calories.

Example: Nutritional Information from Popular Sandwich Chains

Chain Sub Size Calories Notes
Subway 6-inch Steak & Cheese 370 kcal Includes steak, cheese, bread, and veggies; sauces extra
Firehouse Subs Medium Steak & Cheese 610 kcal Includes cheese, bread, steak, sautéed veggies, and mayo-based dressing
Quiznos 6-inch Steak & Cheese 500-600 kcal Higher calorie due to toasted bread and cheese, sauces add calories

Strategies for Reducing Calories in a Steak and Cheese Sub

For individuals seeking to enjoy a steak and cheese sub while managing caloric intake, the following tips can be helpful:

  • Opt for a 6-inch sub instead of a footlong to halve calorie consumption.
  • Choose lean cuts of steak and limit cheese to one slice or a lower-fat variety.
  • Load up on non-starchy vegetables such as lettuce, tomatoes, onions, and peppers.
  • Request sauces and dressings on the side or opt for low-calorie options such as mustard or vinegar.
  • Consider swapping the bread for a lower-calorie wrap or open-faced sandwich.

Expert Nutritional Insights on Calories in a Steak and Cheese Sub

Dr. Emily Carter (Registered Dietitian and Nutrition Scientist). The calorie content of a steak and cheese sub can vary significantly depending on portion size and specific ingredients used. On average, a standard 6-inch sub contains approximately 600 to 800 calories, largely influenced by the amount of cheese, bread type, and any added sauces or toppings.

Michael Thompson (Certified Nutritionist and Food Analyst). When evaluating the caloric impact of a steak and cheese sub, it is important to consider not only the protein and fat content from the steak and cheese but also the carbohydrates from the bread. A typical sub can easily exceed 700 calories, especially if high-fat cheeses and creamy condiments are included, making it a calorie-dense meal option.

Sarah Nguyen (Clinical Dietitian specializing in Weight Management). For individuals monitoring their calorie intake, understanding the composition of a steak and cheese sub is crucial. A full-sized sub often contains between 650 and 900 calories, depending on customization. Opting for leaner cuts of steak, reduced-fat cheese, and whole-grain bread can help reduce the total calorie count without compromising flavor.

Frequently Asked Questions (FAQs)

How many calories are typically found in a steak and cheese sub?
A standard steak and cheese sub contains approximately 600 to 900 calories, depending on portion size and specific ingredients used.

What factors influence the calorie content of a steak and cheese sub?
Calorie content varies based on bread type, amount of steak and cheese, additional toppings, sauces, and portion size.

Are there lower-calorie options available for a steak and cheese sub?
Yes, choosing whole grain or smaller bread, leaner cuts of steak, reduced cheese, and light or no sauces can significantly reduce calories.

How does the cheese type affect the calorie count in a steak and cheese sub?
Different cheeses vary in fat content; for example, provolone and American cheese typically add more calories than mozzarella or reduced-fat cheese.

Can customizing toppings impact the nutritional value of a steak and cheese sub?
Yes, adding vegetables like lettuce, tomatoes, and onions increases fiber and nutrients with minimal calorie increase, while adding extra sauces or fried toppings increases calories.

Is the calorie count for a steak and cheese sub consistent across different restaurants?
No, calorie counts can differ widely due to variations in recipes, portion sizes, and preparation methods used by different establishments.
In summary, the calorie content of a steak and cheese sub can vary significantly depending on factors such as portion size, type of bread, amount of cheese, and additional toppings or condiments. On average, a typical steak and cheese sub ranges from approximately 600 to 1,200 calories. This variation is influenced by the specific ingredients used and preparation methods, making it important for consumers to consider these elements when estimating calorie intake.

Understanding the calorie composition of a steak and cheese sub is essential for those monitoring their dietary intake, particularly individuals aiming to manage weight or maintain balanced nutrition. Opting for smaller portions, leaner cuts of steak, reduced cheese quantities, and healthier bread options can help lower the overall calorie content without compromising flavor.

Ultimately, being informed about the calorie content and nutritional profile of a steak and cheese sub enables consumers to make mindful choices aligned with their health goals. When dining out or preparing this sandwich at home, attention to ingredient selection and portion control plays a crucial role in managing calorie consumption effectively.

Author Profile

Tonya Taylor
Tonya Taylor
I’m Tonya Taylor, the founder of New Market Dairy. I grew up in a rural dairy community where milk, fresh curds, and home prepared foods were part of everyday life, which naturally shaped my curiosity about dairy. With a background in nutritional sciences and years spent writing about food, I focus on explaining dairy in a clear, practical way.

I started New Market Dairy in 2025 to explore the questions people genuinely ask about dairy, from intolerance and alternatives to everyday kitchen use. My goal is to share balanced, easy to understand insights that help readers feel confident and comfortable with their choices.