Quick Answer
A 6 inch steak and cheese sub from Subway contains around 460 calories. The exact calorie count can vary depending on the type of bread, cheese, and toppings selected.
Calories in Subway Steak & Cheese Subs
Subway offers several different 6 inch steak and cheese sandwich options. Here are the approximate calories for some common choices:
Steak & Cheese Sub
| 6 inch 9-Grain Wheat Bread | 230 calories |
| 6 inch Italian Bread | 220 calories |
| 6 inch Honey Oat Bread | 230 calories |
– American Cheese: 90 calories
– Steak: 140 calories
Total: Around 460 calories
This is for a basic 6 inch steak and cheese sub with American cheese on wheat, Italian, or honey oat bread.
Steak, Cheese & Veggies
– 6 inch 9-Grain Wheat Bread: 230 calories
– American Cheese: 90 calories
– Steak: 140 calories
– Lettuce: 5 calories
– Tomatoes: 10 calories
– Onions: 15 calories
– Pickles: 5 calories
– Green Peppers: 10 calories
Total: Around 505 calories
Adding common veggies like lettuce, tomatoes, onions, pickles, and peppers adds around 45 calories to the sub.
Steak & Cheese with Chipotle Southwest Sauce
– 6 inch Italian Bread: 220 calories
– American Cheese: 90 calories
– Steak: 140 calories
– Chipotle Southwest Sauce: 45 calories
Total: Around 495 calories
Drizzling on Chipotle Southwest sauce instead of plain mayo adds around 35 calories to the sandwich.
Calorie Differences by Bread Type
The type of bread used in the steak and cheese sub also impacts the calorie count. Here’s how the calories compare for a 6 inch sub:
| 9-Grain Wheat | 230 calories |
| Italian White | 220 calories |
| Honey Oat | 230 calories |
| Italian Herbs & Cheese | 210 calories |
| 9-Grain Honey Oat | 220 calories |
| 9-Grain Wheat Wrap | 200 calories |
| Spinach Wrap | 180 calories |
As you can see, the Spinach and Wheat wraps are lower calorie options, while Italian and Honey Oat breads are higher in calories.
Calorie Differences by Cheese Type
Using different types of cheese also affects the calorie content:
| American Cheese | 90 calories |
| Monterey Cheddar | 110 calories |
| Pepperjack Cheese | 110 calories |
American cheese is the lowest calorie cheese choice. Opting for cheddar or pepperjack will add around 20 calories to the sub.
Extra Calorie Add-Ons
Adding extra toppings and sauces results in a higher calorie sub. Here are some common extras to consider:
– Ranch Dressing: 90 calories
– Mayonnaise: 90 calories
– Sweet Onion Sauce: 70 calories
– Honey Mustard Sauce: 50 calories
– Hot Peppers: 10 calories
– Jalapeños: 5 calories
– Banana Peppers: 5 calories
Drizzling on sauces like ranch, mayo, or sweet onion adds a significant number of calories. Spicy pickled peppers provide flavor with minimal calorie impact.
Low Calorie Customization Options
To make your 6 inch steak and cheese sub lower in calories, you can:
– Choose a Spinach or Wheat wrap instead of bread
– Use American cheese or leave the cheese off completely
– Load up on veggie toppings like lettuce, tomatoes, cucumbers, onions, peppers
– Use oil and vinegar instead of high-calorie sauces and dressings
– Add mustard, salt, pepper, oregano and other herbs/spices to add flavor without calories
– Ask for SUBWAY Vinaigrette or Yellow Mustard sauce instead of creamy dressings
Making simple substitutions like these can help reduce the calorie content by 100 calories or more.
Nutritional Value
In addition to calories, here is the nutritional breakdown for a 6 inch Subway steak and cheese sub:
Total Fat
A 6 inch steak and cheese sub has around 13 grams of fat. This equals about 20% of the recommended daily value.
Saturated Fat
There are around 5 grams of saturated fat, which is 25% of the daily recommended amount.
Cholesterol
There are approximately 45mg of cholesterol. This adds up to around 15% of the daily recommended value.
Sodium
A 6 inch steak and cheese sub has roughly 710mg of sodium. This is equal to 30% of the daily recommended sodium intake.
Carbohydrates
There are close to 49 grams of carbohydrates in a 6 inch sub. This accounts for 16% of the daily recommended value for carbs.
Dietary Fiber
A 6 inch steak and cheese contains around 3 grams of fiber. This totals 11% of the daily recommended amount.
Sugar
There are about 4 grams of sugar in a 6 inch steak and cheese sub.
Protein
You get approximately 22 grams of protein, or 44% of the daily value.
So in summary, a 6 inch steak and cheese sub provides a good amount of protein, as well as a moderate amount fat, cholesterol, sodium, and carbs. Choosing lean steak and whole grain bread boosts the nutritional profile.
Steak and Cheese Sub Macros
Here is the macro nutrient breakdown for a 6 inch steak and cheese sub:
| Calories | 460 |
| Fat | 13g |
| Carbs | 49g |
| Protein | 22g |
As a percentage of the total daily value:
– Fat: 20%
– Carbs: 16%
– Protein: 44%
This shows the sub provides a good source of protein, with moderate amounts of carbs and fat as well.
Comparing Steak & Cheese Subs Calories to Other Subway Sandwiches
How does the steak and cheese sub compare calorie-wise to other popular Subway footlongs?
| Steak & Cheese | 460 calories (6 inch) |
| Meatball Marinara | 480 calories |
| Oven Roasted Chicken | 320 calories |
| Veggie Delite | 230 calories |
| Turkey & Bacon | 370 calories |
| Ham | 310 calories |
| BMT | 500 calories |
The steak and cheese is moderate in calories compared to other subs. Meatball marinara, BMT, and turkey bacon are higher in calories, while veggie, oven roasted chicken, and ham are lower calorie options.
Calorie Totals for Footlong vs 6 Inch Subway Steak & Cheese
While this article has focused on the 6 inch steak and cheese sub, what if you order a footlong? Here’s how the calories compare:
– 6 inch steak & cheese: 460 calories
– Footlong steak & cheese: 920 calories
Since the footlong contains 12 inches of ingredients vs 6 inches, it approximately doubles the calories. This holds true for most Subway footlong and 6 inch sub comparisons.
Tips for Ordering a Lower Calorie Subway Steak & Cheese Sub
Here are some tips to order a steak and cheese sub with fewer calories:
– Get it as a 6 inch sub instead of a footlong
– Choose a Wheat or Spinach wrap instead of bread
– Pick Italian Herbs & Cheese or 9-Grain Wheat bread
– Use American or Swiss cheese instead of higher-calorie cheddar
– Load up on veggies like lettuce, cucumbers, tomatoes
– Go light on sauces and dressings, or use mustard and oil & vinegar
– Skip extras like bacon, double meat, and cheese
– Order a side salad instead of chips to cut about 400 calories
Following some of these suggestions can help save 70-150 calories on your sub order.
Low Calorie Subway Steak Sandwich Recipe
To make your own lower calorie steak sandwich at home, follow this recipe:
Ingredients
– 1 whole wheat sandwich thin (100 calories)
– 3 oz lean steak (150 calories)
– 1 slice reduced-fat Swiss cheese (50 calories)
– 1 tbsp light mayo (35 calories)
– Lettuce, tomato, onion, peppers (10 calories)
Instructions
1. Heat a skillet sprayed with cooking spray over medium-high heat. Season steak with salt and pepper on both sides.
2. Cook steak for 4-5 minutes per side, until it reaches desired doneness. Let rest 5 minutes before slicing.
3. Spread 1 side of sandwich thin with light mayo. Layer with steak slices, cheese slice, and veggies.
4. Serve open-faced or top with other half of sandwich thin.
Total Calories: Around 345
This lean steak sandwich has about 115 fewer calories than a 6 inch Subway steak and cheese sub. Feel free to tweak ingredients to suit your preferences and calorie needs.
Conclusion
A 6 inch Subway steak and cheese sub contains about 460 calories, based on average calorie counts for standard ingredients. Calories can range from 345 for a veggie-loaded sandwich on wheat wrap up to 700+ for a footlong with extra meat, cheese, bacon, and creamy sauces. Choosing lean protein, whole grain breads, and lots of veggies while limiting calorie-dense sauces and cheeses can help keep your steak and cheese sub satisfying yet slimmer. With some simple customizations and smart choices, you can enjoy Subway’s popular sandwich while still watching your daily calorie intake.
