A Penn Station Philly cheesesteak is a popular sandwich option consisting of thin sliced steak, cheese, onions, peppers, mushrooms, and other toppings on a long roll. Penn Station is a fast casual restaurant chain with over 300 locations across the United States. Their Philly cheesesteak is a customer favorite, but many wonder just how many calories are in one of these hearty sandwiches.
Calorie Count Summary
The total calorie count for a regular Penn Station Philly cheesesteak is:
- 6-inch: 560 calories
- 8-inch: 740 calories
- 12-inch: 1,120 calories
The calorie count varies based on the size of the sandwich ordered. The ingredients and toppings also impact the calories. Customizing the cheesesteak with extra meat, cheese, or high-calorie sauces will increase the total calories.
Calorie Count by Ingredients
The main factors impacting the calorie count of a Penn Station Philly cheesesteak are:
Steak
– A 6-inch sandwich contains around 4 oz of steak. This accounts for approximately 200 calories.
– An 8-inch contains around 6 oz of steak, or 300 calories.
– A 12-inch contains around 9 oz of steak, or 450 calories.
The steak provides a significant amount of the calories in a Philly cheesesteak. Leaner cuts of steak will have slightly less fat and calories than fattier cuts.
Cheese
– American cheese is the standard cheese offered. A single slice of American cheese has about 50 calories.
– A 6-inch Philly cheesesteak has about 1.5 slices of cheese, accounting for 75 calories from the cheese.
– An 8-inch has around 2 slices of cheese for 100 calories.
– A 12-inch has around 3 slices for 150 cheese calories.
The type of cheese selected impacts the calorie count. Options like Provolone, Swiss, Cheddar, and Cheese Whiz will have slight variations in calories.
Bread
– The long Italian roll used for the cheesesteak provides 200-300 calories, depending on the size.
– A 6-inch roll has around 200 calories.
– An 8-inch roll has around 250 calories.
– A 12-inch roll has around 300 calories.
The bread is the third main source of calories in a Philly cheesesteak sandwich. Whole wheat or multigrain rolls tend to be slightly higher in calories than white Italian rolls.
Onions, Peppers, and Mushrooms
– Onions: around 20 calories
– Green bell peppers: 15 calories
– Mushrooms: 5 calories per mushroom
These vegetables provide important nutrients and fiber, but add minimal calories to the cheesesteak. Loading up on extra onions, peppers, and mushrooms will slightly increase the calorie count.
Sauces
– Ketchup: 20 calories per tablespoon
– Mayonnaise: 90 calories per tablespoon
– Pizza sauce: 15 calories per tablespoon
Sauces can quickly increase the calorie count, especially condiments like mayonnaise. Going light on high-calorie sauces helps keep the cheesesteak calorie count reasonable.
Calorie Count of Customizations
Adding extra ingredients or premium toppings will raise the calorie count of a Penn Station Philly cheesesteak. Here are some common customizations and their calorie impacts:
Extra Steak
– An extra 2 oz of steak: 120 extra calories
Extra Cheese
– An extra slice of American cheese: 50 calories
– Changing to extra Provolone cheese: Adds about 50 calories
Bacon
– 2 bacon strips: 60 calories
Fried Onions
– Fried onions: around 80 extra calories
Jalapeños
– Around 5 calories per jalapeño pepper
BBQ Sauce
– 2-3 tablespoons of BBQ sauce: 60-90 calories
Ranch Dressing
– 2 tablespoons of ranch dressing: 140 calories
Mayonnaise
– 2 tablespoons of mayo: 180 calories
As you can see, those little customizations and premium toppings add calories quickly. Limiting the upgrades helps keep the cheesesteak reasonable calorie-wise.
Healthiest Ways to Customize Your Cheesesteak
If you want to customize your Penn Station Philly cheesesteak but still keep it relatively light, here are some healthy options:
- Ask for a whole wheat roll for more fiber
- Load up on extra veggies like onions, mushrooms, spinach
- Order just one slice of Provolone cheese
- Use mustard instead of mayo for fewer calories
- Add hot peppers instead of bacon or fried onions
- Stick to 6-inch size for lighter option
- Skip the cheese and ask for steak only
Making smart customizations allows you to create a healthier cheesesteak sandwich while keeping calories in check.
Comparing Penn Station Calories to Other Restaurants
How does the calorie count of a Penn Station Philly cheesesteak compare to other restaurants? Here is a look at calories for a 6-inch steak sandwich at some popular spots:
| Restaurant | Calories (6-inch) |
|---|---|
| Penn Station | 560 |
| Subway | 480 |
| Jersey Mike’s | 775 |
| Charley’s Philly Steaks | 630 |
| Jimmy John’s | 600 |
As you can see, Penn Station is comparable to most sandwich chains for a 6-inch cheesesteak. Subway tends to have slightly lower calorie options, while Jersey Mike’s portions pack more calories.
Tips for Killing Your Cheesesteak Craving Within Your Calorie Goals
A Philly cheesesteak is a tasty but heavy sandwich. Here are some tips for enjoying one without sabotaging your healthy diet:
- Split the sandwich with a friend or opt for the 6-inch size.
- Skip the extra meat, cheese, bacon, mayo – those boost calories quickly.
- Drink water or unsweetened tea instead of soda.
- Order a side salad instead of fries for a lighter option.
- Aim for this sandwich just once a week or every other week.
- Balance out the calories by choosing lighter meals for the rest of the day.
- Opt for a healthier custom 6-inch steak sandwich with lots of veggies.
With smart choices and moderation, you can work a Penn Station Philly cheesesteak into your diet without going overboard on calories.
Nutrition Information for Penn Station Cheesesteaks
Looking beyond just calories, here is the full nutrition information for the Penn Station Philly cheesesteak:
6-inch Cheesesteak
| Calories | 560 |
|---|---|
| Fat | 28g |
| Carbs | 44g |
| Protein | 34g |
| Sodium | 1310mg |
8-inch Cheesesteak
| Calories | 740 |
|---|---|
| Fat | 39g |
| Carbs | 57g |
| Protein | 45g |
| Sodium | 1740mg |
12-inch Cheesesteak
| Calories | 1120 |
|---|---|
| Fat | 57g |
| Carbs | 84g |
| Protein | 68g |
| Sodium | 2580mg |
As you can see, the cheesesteak is high in calories, fat, sodium, and cholesterol. Limiting your portions and frequency is important.
Conclusion
A Penn Station Philly cheesesteak ranges from 560 calories for a 6-inch up to 1120 calories for a footlong. The steak, cheese, bread, and sauces contribute the highest number of calories. Making customizations like extra meat, cheese, bacon, or high-calorie sauces will significantly increase the total calorie count. Those watching their calories can keep their cheesesteak reasonable by opting for a 6-inch with lots of veggies, easy on the sauces. With good portion control and smart choices, an occasional Philly cheesesteak can fit into a balanced, calorie-conscious diet.
