⏱ 35 min totalVegetarian Philly Cheestake
Per 1 serving · 286 g · 10 ingredients
of a 2,000 cal day
- Protein19g18% of calories
- Carbs60g55% of calories
- Fat13g27% of calories
At a glance
One serving of Vegetarian Philly Cheestake (286 g) has 409 calories, with 19 g of protein, 60 g of carbohydrates and 13 g of fat. Most of its energy comes from carbs (55% of calories). It is high in protein (38% DV), dietary fiber (34% DV) and Vitamin C (44% DV). Keep an eye on sodium and saturated fat, which provide 36% and 29% of the daily value.
High in
20%+ of the daily value
- Protein38%
- Dietary fiber34%
- Vitamin C44%
- Thiamine29%
- Riboflavin (B2)29%
- Niacin49%
Good source of
10–19% of the daily value
- Vitamin A12%
- Vitamin E10%
- Folate (B9)19%
- Choline10%
- Potassium15%
Watch
20%+ of the daily value
- Sodium36%
- Saturated fat29%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¼ medium Onion
1 mushroom, whole Portobello mushrooms
¼ medium Red bell pepper
½ tsp, leaves Oregano
⅛ tsp Black pepper
¼ tbsp All-purpose flour
¹⁄₁₆ cup Vegetable broth
¼ tbsp Tamari soy sauce
1 oz Swiss cheese
1 roll medium submarine, hoagie Whole wheat dinner rolls
Directions
- 1
Warm a large nonstick skillet over medium-high heat with a thin film of oil. Add the chopped onion and cook, stirring often, until softened and starting to brown, about 2 to 3 minutes. Stir in the chopped mushrooms, red bell pepper, oregano, and black pepper; cook, stirring frequently, until the vegetables are tender and release most of their moisture, about 7 minutes.
- 2
Reduce the heat to low. Sprinkle the flour over the vegetables and stir to coat. Pour in the vegetable broth and soy sauce, then simmer briefly until slightly thickened. Remove from the heat, place the cheese slices over the vegetables, cover, and let sit until the cheese melts, 1 to 2 minutes.
- 3
Divide the cheesy vegetable mixture into 4 portions. Scoop each portion onto a toasted roll and serve right away.
Vitamins & minerals
Amounts for 1 serving (286 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 110 μg | 12% |
| Vitamin C | 40 mg | 44% |
| Vitamin D | 0.4 μg | 3% |
| Vitamin E | 2 mg | 10% |
| Vitamin K | 8 μg | 6% |
| Thiamine | 0.3 mg | 29% |
| Riboflavin (B2) | 0.4 mg | 29% |
| Niacin | 8 mg | 49% |
| Vitamin B6 | 0.4 mg | 33% |
| Folate (B9) | 75 μg | 19% |
| Vitamin B12 | 1 μg | 40% |
| Pantothenic acid | 2 mg | 34% |
| Choline | 53 mg | 10% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 345 mg | 35% |
| Iron | 3 mg | 39% |
| Potassium | 711 mg | 15% |
| Magnesium | 101 mg | 24% |
| Phosphorus | 487 mg | 70% |
| Zinc | 4 mg | 34% |
| Copper | 0.5 mg | 51% |
| Manganese | 2 mg | 103% |
| Selenium | 68 μg | 124% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 6 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 509 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0.4 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 3 g | — |
| Glutamic acid | 5 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 0.1 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.2 g | — |
| Methionine | 0.4 g | — |
| Monounsaturated fats | 3 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 2 g | — |
| Retinol | 61 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0.3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0.1 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0.3 μg | — |
| Vitamin D3 | 0.1 μg | — |
Burning 409 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 78minWalking (3.5 mph)
- 49minCycling (moderate)
- 34minRunning (6 mph)
- 58minSwimming laps
Common questions
How many calories are in Vegetarian Philly Cheestake?
One serving of Vegetarian Philly Cheestake (1 serving) has 409 calories, which works out to 143 calories per 100 g. That is about 21% of a 2,000-calorie day.
Is Vegetarian Philly Cheestake high in protein?
It provides a solid 19 g of protein per serving (38% of the 50 g daily value), but protein supplies only 18% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Vegetarian Philly Cheestake keto-friendly?
It is hard to fit into a strict keto diet. One serving has 50 g of net carbs and 55% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Vegetarian Philly Cheestake?
831 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Vegetarian Philly Cheestake?
13 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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