Calories in a Subway Steak and Cheese Sub

Subway's Steak & Cheese is made with thin slices of steak topped with melted cheese. It is one of several Select sandwiches the chain offers; others include the Subway Club and the Chicken & Bacon Ranch sandwich.

Subway's Steak & Cheese is made with thin slices of steak topped with melted cheese. Credit: Andrew1Norton/iStock/GettyImages

Nutritional values for all Subway sandwiches are figured with sandwiches on 9-grain wheat bread topped with lettuce, onions, tomatoes, green peppers and cucumbers, according to the company's nutritional data charts. In the case of the Steak & Cheese sub calories, the cheese it comes with is also factored into the totals.

Read more: Are Subway Wraps Healthier Than the Subs?

Subway Steak & Cheese Calories

Subway's 6-inch Steak & Cheese sub has 340 calories, and 90 of those calories come from fat, according to Subway.com. The calories is a particular food indicate how much energy it contains. How many calories you need to eat each day depends on factors such as your age, weight, activity level and whether you are trying to lose, gain or maintain your weight.

If you consume 2,000 calorie a day, the Steak & Cheese sub is equal to 17 percent of your total recommended daily calories.

Watch the Fat and Salt

The Steak & Cheese sub contains 10 grams of total fat, 4.5 grams of which are in the form of saturated fat. It also contains 50 milligrams of cholesterol and no trans fat. Diets high in saturated fat put you at risk for obesity, heart disease and other related health conditions, according to the Mayo Clinic.

With 1,050 milligrams of sodium, the Steak & Cheese sub contains slightly less the half the recommended maximum daily intake for sodium. Regardless of your total daily caloric intake, sodium intake should be less than 2,300 milligrams, according to the Centers for Disease Control and Prevention. Too much sodium intake increases risk of serious health conditions such as high blood pressure.

Count the Carbs

Many of the ingredients in the Steak & Cheese sub contribute to its carbohydrate content, especially the bread. The total carbohydrate content for the 6-inch sub is 39 grams, and the carbs include 2 grams of dietary fiber and 5 grams of sugars.

Because carbohydrates provide your body with fiber and other nutrients, the National Academies of Sciences recommend that 45 percent to 65 percent of your caloric intake come from carbs.

Read more: Watch Out for Sodium Nitrate Content in Your Lunch Meat

Subway Steak & Cheese Protein

Steak and cheese both add to the protein value of this Subway sandwich. The 6-inch sub has 26 grams of protein, making it an excellent dietary source of the nutrient.

The National Academies of Sciences recommends 46 grams of protein daily for women and 56 grams per day for men.

Vitamins and Minerals

Fast food isn't typically thought of as being a good source for essential vitamins and minerals, but the Subway Steak & Cheese sub does contain several of these nutrients.

Each 6-inch sandwich contains 20 percent of the recommended daily intake for vitamin C and iron and 10 percent of the recommended daily intake for vitamin A and calcium, Subway reports in its nutritional data charts.

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