Cheese steak sandwich or sub on wheat: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A wholesome take on the classic cheesesteak, featuring thinly sliced steak and melted cheese, often with sautéed onions and peppers, served on a hearty wheat sub roll. --- RECIPE --- Servings: 1 Prep Time: 15 minutes Ingredients: - 6 oz thinly sliced ribeye or sirloin steak - 1 wheat sub roll (6-8 inches) - 1 tbsp vegetable oil - 1/2 onion, thinly sliced - 1/2 green bell pepper, thinly sliced (optional) - 2 slices provolone or American cheese - salt and pepper to taste Instructions: 1. 1. Heat vegetable oil in a large skillet or griddle over medium-high heat. Add sliced onions and bell peppers (if using) and cook until softened and slightly caramelized, about 5-7 minutes. Push to one side of the pan. 2. 2. Add thinly sliced steak to the other side of the pan. Cook, chopping and stirring with a spatula, until browned and cooked through, about 3-5 minutes. Season with salt and pepper. 3. 3. Mix the steak and vegetables together. Divide into the shape of your sub roll. 4. 4. Place cheese slices over the steak mixture. Let melt for 1-2 minutes. 5. 5. Slice the sub roll lengthwise, but not all the way through. If desired, lightly toast the roll. 6. 6. Using a spatula, scoop the cheesy steak mixture into the sub roll. 7. 7. Serve hot.
Per 100g reference serving, Cheese steak sandwich or sub on wheat provides 268 kcal of energy, 19.2g protein (29% of calories), 19.9g total carbohydrates (30% of calories, including 2.2g dietary fiber and 2.71g sugars), and 12.2g total fat (41% of calories).
Vitamins Profile in Cheese steak sandwich or sub on wheat (Per 100g)
Track how Cheese steak sandwich or sub on wheat contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin D (D2 + D3) | 0.7 µg | 3.5% DV |
| Vitamin B12 (Cobalamin) | 1.09 µg | 45.4% DV |
| Vitamin A (RAE) | 54 µg | 6% DV |
| Vitamin E (Alpha-Tocopherol) | 0.38 mg | 2.5% DV |
| Vitamin K (Phylloquinone) | 3.4 µg | 2.8% DV |
| Vitamin B1 (Thiamin) | 0.198 mg | 16.5% DV |
| Vitamin B2 (Riboflavin) | 0.259 mg | 19.9% DV |
| Vitamin B3 (Niacin) | 4.66 mg | 29.1% DV |
| Vitamin B6 (Pyridoxine) | 0.337 mg | 19.8% DV |
| Total Folate (Vitamin B9) | 35 µg | 8.8% DV |
| Folate (Dietary Folate Equivalents) | 40 µg | 10% DV |
| Natural Food Folate | 29 µg | 7.2% DV |
| Choline | 43.3 mg | 7.9% DV |
| Preformed Retinol | 53 µg | 5.9% DV |
| Beta-Carotene | 16 µg | 0.4% DV |
| Beta-Cryptoxanthin | 1 µg | 0.2% DV |
| Lutein + Zeaxanthin | 30 µg | 0.3% DV |
Minerals & Electrolytes in Cheese steak sandwich or sub on wheat (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 2.43 mg | 13.5% DV |
| Calcium (Ca) | 249 mg | 19.2% DV |
| Magnesium (Mg) | 37 mg | 8.8% DV |
| Potassium (K) | 233 mg | 5% DV |
| Zinc (Zn) | 3.14 mg | 28.5% DV |
| Selenium (Se) | 27.2 µg | 49.5% DV |
| Phosphorus (P) | 268 mg | 21.4% DV |
| Copper (Cu) | 0.114 mg | 12.7% DV |
| Sodium (Na) | 523 mg | 22.7% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 DHA (Docosahexaenoic Acid) | 0.001 g | 0.2% DV |
| Omega-3 EPA (Eicosapentaenoic Acid) | 0.003 g | 0.6% DV |
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.103 g | 6.4% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.963 g | 6.9% DV |
| Monounsaturated Fat (MUFA) | 3.78 g | 12.6% DV |
| Polyunsaturated Fat (PUFA) | 1.1 g | 5.5% DV |
| Saturated Fat (SFA) | 5.54 g | 27.7% DV |
| Dietary Cholesterol | 49 mg | 16.3% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
Related USDA Foods to Compare
Frequently Asked Questions
100 grams of Cheese steak sandwich or sub on wheat contains 268 calories (kcal), 19.2g of protein, 19.9g of carbohydrates (2.2g fiber, 2.71g total sugars), and 12.2g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Cheese steak sandwich or sub on wheat has an estimated food pH of 5.6 and a Potential Renal Acid Load (PRAL) score of 10.2 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Cheese steak sandwich or sub on wheat: Cereals containing gluten, Milk. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 9+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Cheese steak sandwich or sub on wheat by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.