How many calories are in a steak sandwich?
One regular steak sandwich weighs 115 g and carries 286 calories. Per 100 g the sandwich runs 249 calories, which puts it in the same band as a barbecue beef sandwich and well under a cheesesteak. Most of the difference between one steak sandwich and another comes from the roll and whether cheese is on it.
You'd need to walk about 57 minutes to burn the 286 calories in one regular sandwich (115 g).
How long does it take to burn off 286 kcal of steak sandwich?
One regular sandwich (115 g) is 286 kcal. Enter your weight and the amount you ate to see how long it takes you to burn that off:
lb
| Activity | Time to burn 286 kcal |
|---|---|
| Walking, brisk | 57 min |
| Cycling, moderate | 36 min |
| Swimming, moderate | 41 min |
| Jogging | 34 min |
| Weight training, moderate | 1 hr 4 min |
Times are for a 155 lb adult at a steady pace; change the weight to see yours. The amount is set to the portion in the text (115 g); change it to what you actually ate. BodyPal works this out from your steps automatically.
On this page
- Steak sandwich quick facts
- US servings, from one ounce to a 6-inch sub
- Wheat bread, cheesesteaks and sliders
- Protein is high, sodium climbs faster
- How does a steak sandwich compare?
- Most popular steak sandwich brands
- Steak sandwich FAQs
Steak sandwich quick facts
The record used here is FNDDS 2706958, "Steak sandwich or sub on white", from the USDA's 2021–2023 survey food data. It is the sandwich most people are actually holding: sliced steak in bread, no cheese, on a white roll or white bread. USDA keeps cheesesteaks in separate records because the cheese changes the food, not just the portion.
The regular sandwich in that record weighs 115 g. That is the household portion below, and every number in the middle column is the 100 g figure scaled to it.
| Nutrient | Per 100 g | Per 1 regular sandwich (115 g) | % Daily Value |
|---|---|---|---|
| Calories | 249 | 286 | — |
| Total fat | 8.07 g | 9.3 g | 12% |
| Saturated fat | 2.98 g | 3.4 g | 17% |
| Carbohydrate | 25.45 g | 29.3 g | 11% |
| Dietary fiber | 1.2 g | 1.4 g | 5% |
| Total sugars | 2.76 g | 3.2 g | — |
| Protein | 17.91 g | 20.6 g | 41% |
| Sodium | 411 mg | 473 mg | 21% |
% Daily Value is based on a 2,000-calorie diet.
Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Two rows you would see on a packaged label are missing here: added sugars and trans fat. USDA does not publish either value for survey mixed dishes, so they are left out rather than guessed. Cholesterol and potassium are published: 46 mg of cholesterol (15% of the Daily Value) and 247 mg of potassium (5%) in one regular sandwich. The Daily Values used throughout are the FDA's reference amounts for a 2,000-calorie diet.
US servings, from one ounce to a 6-inch sub
| Serving | Weight | Calories |
|---|---|---|
| 1 oz | 28 g | 70 kcal |
| One slider, party size | 60 g | 149 kcal |
| One regular sandwich | 115 g | 286 kcal |
| One large sandwich or 6-inch sub | 175 g | 436 kcal |
| Per 100 g | 100 g | 249 kcal |
The 60 g slider, the 115 g regular and the 175 g large are USDA household portions attached to the record itself. The 1 oz row is our own arithmetic from the USDA 100 g figure, not a USDA serving, and it is only useful when you are weighing leftovers.
The jump worth noticing is the middle of that table. A regular sandwich and a 6-inch sub are the same food and the same bread, 60 g apart, and 150 calories apart. Delis rarely call them different things on the menu board, so the safest habit is to log by length: two hands' worth of a hoagie roll is the 175 g row, a sandwich that fits in one hand is the 115 g row.
Wheat bread, cheesesteaks and sliders
| Version | Per 100 g | Typical serving | Calories |
|---|---|---|---|
| Steak sandwich on white | 249 kcal | 1 regular sandwich, 115 g | 286 kcal |
| Steak sandwich on wheat | 247 kcal | 1 regular sandwich, 115 g | 284 kcal |
| Cheesesteak on a white roll | 270 kcal | 1 regular sandwich, 145 g | 392 kcal |
| Cheesesteak on a wheat roll | 268 kcal | 1 regular sandwich, 145 g | 389 kcal |
| 6-inch steak sub | 249 kcal | 1 sub, 175 g | 436 kcal |
| 6-inch cheesesteak sub | 270 kcal | 1 sub, 220 g | 594 kcal |
| Steak slider | 249 kcal | 1 slider, 60 g | 149 kcal |
Wheat bread is close to a rounding error on calories: 284 against 286 for the same 115 g sandwich. What it does change is fiber, which doubles from 1.2 g to 2.8 g per 100 g, or 1.4 g to 3.2 g in the sandwich you eat. That moves one lunch from 5% to 11% of the fiber Daily Value. If you are chasing fiber, the bread swap is free.
Cheese is the opposite: it costs twice. The density rises from 249 to 270 calories per 100 g, and USDA's regular cheesesteak also weighs more, 145 g instead of 115 g, because the melted cheese is extra mass in the roll. Together that is 392 calories against 286 — the same sandwich by name, 106 calories apart.
Sliders scale down cleanly. At 60 g each they are 149 calories, so two of them at a party come to 298 calories, only a little more than one regular sandwich. Frozen and refrigerated steak sandwiches sit in the same neighborhood per 100 g but come in bigger pieces: Kinder's Sirloin Steak Sandwich is 243 calories per 100 g and 430 for its 177 g sandwich, Raybern's Southwest is 272 per 100 g and 400 per 147 g sandwich, and a Hot Pockets Big & Bold Steak Nacho is 236 per 100 g and 451 for the 191 g pocket. Package weight, not density, is what makes them heavier than a deli regular.
Protein is high, sodium climbs faster
One regular sandwich delivers 20.6 g of protein, 41% of the Daily Value, from a single hand-held lunch. That is a genuinely strong showing for a sandwich, and it is why steak sandwiches sit better than their calorie count suggests — MyPlate's protein guidance puts most adults around 5 to 6.5 ounce-equivalents a day, and this covers a solid share of it. A 6-inch sub carries about 31.3 g, our own arithmetic from the USDA 100 g figure rather than a published serving.
Sodium tracks the size of the sandwich, and cheese lifts it faster than it lifts calories.
| Sandwich | Weight | Sodium | % Daily Value |
|---|---|---|---|
| One regular steak sandwich | 115 g | 473 mg | 21% |
| One regular cheesesteak | 145 g | 764 mg | 33% |
| 6-inch steak sub | 175 g | 719 mg | 31% |
| 6-inch cheesesteak sub | 220 g | 1159 mg | 50% |
The regular sandwich is about one-fifth of a teaspoon of table salt. A 6-inch cheesesteak sub is 1,159 mg, half the 2,300 mg Daily Value before you touch the fries or the pickle. Saturated fat follows the same path: 3.4 g and 17% of the Daily Value in the plain regular, 8.1 g and 40% in the regular cheesesteak, 12.3 g and 61% in the 6-inch cheesesteak sub. The Dietary Guidelines for Americans put the saturated fat ceiling at 10% of calories, which one large cheesesteak alone can use up. If you are watching sodium, the plain steak sandwich on wheat at 467 mg is the better pick of the family.
How does a steak sandwich compare?
USDA's index does not attach a gram weight to the survey portions for these three neighbors, so the honest comparison is per 100 g. The third column scales each one to 115 g, the weight of a regular steak sandwich — our own arithmetic from the USDA 100 g figures, not USDA servings.
| Sandwich | Per 100 g | Same 115 g portion | Protein per 100 g |
|---|---|---|---|
| Steak sandwich on white | 249 kcal | 286 kcal | 17.91 g |
| Pork sandwich with cheese | 246 kcal | 283 kcal | 18.14 g |
| Barbecue beef sandwich on a white bun | 245 kcal | 282 kcal | 16.48 g |
| Cuban sandwich | 228 kcal | 262 kcal | 15.86 g |
Our take: at the same weight these four are within 24 calories of each other, so choosing between them on calories alone is not worth the thought. Protein is the tiebreaker, and the steak sandwich is second only to the pork-and-cheese version, without the cheese that carries the sodium. For weight loss, the regular 115 g steak sandwich on wheat is the pick of the group; for staying full through an afternoon, the 6-inch steak sub at 436 calories buys about 31 g of protein and still lands under a typical 500-calorie lunch.
Most popular steak sandwich brands in the United States
Ranked by how widely each product appears among foods sold in the United States, from the BodyPal food database of over 3.3 million products. Calories are the figures printed on each Nutrition Facts label, checked against USDA FoodData Central.
| Product | Calories (per 100 g) |
|---|---|
| Kinder's Sirloin Steak Sandwich | 243 cal |
| Raybern's Southwest Steak Sandwich | 272 cal |
| Hot Pockets Big & Bold Steak Nacho | 236 cal |
Brand popularity: BodyPal food database. Nutrition: manufacturer labels / USDA FoodData Central.
Steak sandwich FAQs
How many calories are in a steak sandwich?
A regular steak sandwich on a white roll has 286 calories at 115 g, or 249 calories per 100 g. That covers the bread, the sliced steak and the usual vegetables, but no cheese. Add cheese and the same size sandwich climbs to 392 calories.
How many calories in a 6 inch steak sub?
A 6-inch steak sub weighs about 175 g and comes to 436 calories, roughly one and a half regular sandwiches. It also carries 719 mg of sodium, 31% of the Daily Value. A 6-inch cheesesteak sub is bigger again at 220 g and 594 calories.
Is a steak sandwich high in protein?
Yes: 20.6 g of protein in one regular 115 g sandwich, which is 41% of the Daily Value. Per 100 g it holds 17.91 g, more than most deli sandwiches. A 6-inch sub pushes that to about 31.3 g by our own arithmetic from the USDA 100 g figure.
How much sodium is in a steak sandwich?
473 mg in a regular 115 g steak sandwich, or 21% of the 2,300 mg Daily Value, about one-fifth of a teaspoon of table salt. A 6-inch sub is 719 mg, and a 6-inch cheesesteak sub reaches 1,159 mg, half a day's sodium in one hand.
Does a cheesesteak have more calories than a steak sandwich?
Yes, by 106 calories at the same regular size: 392 against 286. Two things stack up. Cheese lifts the density from 249 to 270 calories per 100 g, and USDA's regular cheesesteak weighs 145 g instead of 115 g. Saturated fat goes from 17% to 40% of the Daily Value.
Are steak sandwiches on wheat bread healthier?
On calories, barely: 284 against 286 for the same 115 g. Fiber is where wheat wins, 3.2 g against 1.4 g, moving the sandwich from 5% to 11% of the Daily Value. Sodium is almost identical at 467 mg versus 473 mg.
How many calories in a steak slider?
A steak slider is 149 calories at 60 g, using the same USDA record as the full sandwich. That is about half a regular sandwich, with 10.7 g of protein and 247 mg of sodium. Two sliders land at 298 calories, slightly more than one regular sandwich.
Is a steak sandwich good for weight loss?
It can be, at 286 calories for a regular sandwich with 20.6 g of protein, a filling lunch inside a 350 to 450 calorie budget. The traps are size and cheese: a 6-inch cheesesteak sub is 594 calories, more than double the regular steak version.
Similar foods
- Steak — 368 cal per regular steak
- Eggnog — 112 cal for 1/2 cup
- Protein Shake — 156 cal per cup
- Bubble Tea — 239 cal per drink
- Apple cider — 114 cal per cup
- Root beer — 152 cal for 12 fl oz glass
Count it without the math
Point the camera at the plate and BodyPal counts the sandwich for you, roll and all.
