Craving a sub that won’t sabotage your health goals? Jersey Mike’s has become a go-to destination for sandwich enthusiasts who want to indulge without the guilt. With its commitment to fresh ingredients and made-to-order subs, this popular chain offers plenty of options for health-conscious diners.
Understanding Jersey Mike’s nutrition facts can help customers make informed choices while enjoying their favorite subs. From lean protein-packed cold cuts to veggie-loaded options, the menu features selections that can fit into various dietary plans. Whether someone’s counting calories or watching their macros, they’ll find nutritional information readily available for every item on the menu.
Jersey Mike’s Subs Menu Nutrition
Jersey Mike’s menu divides its offerings into distinct categories designed for different taste preferences and dining experiences. The menu structure emphasizes customization and variety across multiple preparation styles.
Hot Subs vs Cold Subs
Jersey Mike’s hot subs feature grilled meats served warm on freshly baked bread. Signature hot options include the Big Kahuna Cheese Steak with grilled onions mushrooms peppers and the Chipotle Cheese Steak with spicy southwest flavoring. Cold subs showcase deli-style meats sliced to order with the Original Italian featuring provolone ham prosciuttini cappacuolo salami pepperoni. Each cold sub comes with The Juice combination of red wine vinegar olive oil spices unless specified otherwise. A key nutritional difference exists between these categories as hot subs typically contain 10-15% more calories due to added cheese melting processes.
Signature Wraps and Bowls
Jersey Mike’s adapts classic sub ingredients into wrap and bowl formats for carb-conscious customers. Sub in a Tub removes the bread entirely presenting proteins vegetables toppings in a container with lettuce base. Wheat tortilla wraps offer a middle ground option containing 25% fewer carbohydrates than traditional sub rolls. Signature wrap combinations include Turkey Provolone Ranch Chicken Caesar Buffalo Chicken. Bowl options feature increased portions of vegetables doubled protein servings compared to standard subs. These alternatives maintain core Jersey Mike’s flavors while providing lower calorie count options by reducing or eliminating bread components.
Most Popular Jersey Mike’s Sandwiches
Jersey Mike’s signature sandwiches combine premium ingredients with distinct flavor profiles. Each sandwich delivers a unique taste experience while maintaining the brand’s commitment to quality.
The Original Italian (#13)
The Original Italian ranks as Jersey Mike’s most ordered sandwich featuring provolone cheese alongside five Italian meats. A regular 7.5-inch portion contains 940 calories with 47g of protein. The sandwich includes layers of ham, prosciuttini, cappacuolo, salami, and pepperoni on fresh-baked bread. Adding Mike’s Way toppings brings extra crunch with shredded lettuce, sliced onions, tomatoes, spices, and “The Juice” – a blend of red wine vinegar and olive oil.
Jersey Shore’s Favorite (#13)
Jersey Shore’s Favorite showcases premium roast beef sliced fresh for each order. The regular size contains 670 calories with 44g of protein when prepared Mike’s Way. Tender roast beef pairs with provolone cheese on authentic Jersey bread. The sandwich comes topped with shredded lettuce, sliced onions, tomatoes, and seasoned with salt, oregano, and “The Juice” blend.
Club Supreme (#8)
Club Supreme elevates the classic club sandwich with roasted turkey, bacon, and provolone cheese. The regular size provides 700 calories including 48g of protein. Fresh turkey breast combines with crisp bacon strips layered between provolone cheese slices. Traditional club toppings include crisp lettuce, ripe tomatoes, and mayonnaise on toasted bread, creating a balanced flavor profile.
Nutritional Breakdown of Key Ingredients
Jersey Mike’s ingredients combine to create distinct nutritional profiles across their menu items. Each component contributes specific macro and micronutrients to the overall sandwich composition.
Bread Options and Calories
White and wheat rolls form the foundation of Jersey Mike’s sandwiches. A regular-sized white roll contains 240 calories with 45g of carbohydrates while the wheat alternative provides 230 calories with 43g of carbohydrates. Mini-sized portions cut these values by approximately 40%. Rosemary parmesan bread adds 270 calories with 47g of carbohydrates plus extra protein from the cheese topping.
| Bread Type | Calories | Carbohydrates |
|---|---|---|
| White Roll | 240 | 45g |
| Wheat Roll | 230 | 43g |
| Mini White | 144 | 27g |
| Rosemary | 270 | 47g |
Protein Choices
Premium meats establish the protein content in Jersey Mike’s subs. Roast beef leads with 44g of protein per regular serving at 213 calories. Turkey breast offers 42g of protein at 180 calories. Ham provides 40g of protein at 190 calories. Tuna salad contains 32g of protein at 290 calories due to added mayonnaise. Grilled chicken presents 38g of protein at 170 calories.
| Protein Type | Protein | Calories |
|---|---|---|
| Roast Beef | 44g | 213 |
| Turkey Breast | 42g | 180 |
| Ham | 40g | 190 |
| Grilled Chicken | 38g | 170 |
| Tuna Salad | 32g | 290 |
Cheese and Condiments
Standard cheese portions contribute significant protein and calcium. Provolone adds 8g of protein with 110 calories per serving. Swiss cheese provides 7g of protein with 106 calories. American cheese contains 6g of protein with 104 calories. Mike’s Way toppings include lettuce tomato onions with a signature oil vinegar blend adding 45 calories. Mayo adds 110 calories while mustard remains calorie-free.
| Topping Type | Calories | Protein |
|---|---|---|
| Provolone | 110 | 8g |
| Swiss | 106 | 7g |
| American | 104 | 6g |
| Mike’s Way | 45 | 0g |
| Mayo | 110 | 0g |
Making Healthier Choices at Jersey Mike’s
Jersey Mike’s offers multiple options for health-conscious diners to customize their meals. The menu includes selections that accommodate various dietary preferences while maintaining flavor.
Lower Calorie Options
Mini-sized subs on wheat bread reduce caloric intake by 40% compared to regular portions. The Turkey Breast & Provolone Mini contains 380 calories with 24g of protein. The Mini Veggie sub provides 270 calories when ordered without cheese. Ordering subs “in a tub” eliminates bread calories, cutting 240 calories from any sandwich. Mike’s Way toppings add only 30 calories while providing fresh vegetables. Several combinations stay under 500 calories:
- Turkey Breast & Provolone Sub in a Tub: 320 calories
- Ham & Provolone Mini: 350 calories
- Grilled Chicken Caesar Wrap: 460 calories
- Club Supreme Mini: 420 calories
High-Protein Selections
Jersey Mike’s menu features protein-rich options that support muscle maintenance. The roast beef selections lead with 44g of protein per regular serving. Cold cuts deliver substantial protein content while maintaining moderate calorie levels:
- Jersey Shore’s Favorite: 44g protein
- Roast Beef & Provolone: 42g protein
- Club Supreme: 48g protein
- Tuna Fish: 38g protein
Double meat portions increase protein content by 80% for any sandwich. Cheese adds 6g of protein per serving. Turkey-based options provide lean protein sources ranging from 24g to 35g per serving. Ordering these selections “Mike’s Way” adds nutritious vegetables without significant calories.
Special Dietary Considerations
Jersey Mike’s accommodates various dietary preferences through menu modifications and specialized options. The restaurant’s flexible ordering system enables customization for specific nutritional needs while maintaining flavor quality.
Low-Carb Modifications
The Sub in a Tub option serves as Jersey Mike’s primary low-carb solution, eliminating bread entirely. This modification reduces carbohydrates by 45g per serving while preserving the protein content. Customers select standard sandwich ingredients served in a container with lettuce wraps available as an alternative to bread. Additional low-carb adaptations include:
- Removing the top portion of bread cuts carbohydrates by 50%
- Skipping the signature red wine vinegar blend saves 5g of sugar
- Requesting extra lettuce creates a more filling meal without added carbs
- Doubling the protein increases satiety without carbohydrate impact
Vegetarian Menu Items
Jersey Mike’s offers several vegetarian-friendly options centered around fresh vegetables and cheese combinations. The #14 Veggie sub features:
- Fresh green peppers
- Grilled onions
- Swiss provolone cheese
- Lettuce tomato combinations
- Optional avocado spread
Vegetarian customers customize their orders by:
- Selecting wheat or white bread options
- Adding extra cheese varieties
- Including premium toppings like mushrooms
- Requesting extra vegetables at no cost
- Choosing between hot or cold preparation methods
The Grilled Cheese option provides another vegetarian-friendly choice with melted American cheese on toasted bread.
Jersey Mike’s Subs offers a balanced approach to sandwich dining that caters to various dietary needs and preferences. Their commitment to fresh ingredients and customization options lets customers enjoy their favorite subs while maintaining their nutritional goals. Whether someone’s looking for a protein-packed meal a low-carb alternative or a vegetarian option Jersey Mike’s menu provides the flexibility to create satisfying meals that align with specific health requirements.
Understanding the nutritional content of Jersey Mike’s menu items empowers customers to make informed choices that support their dietary journey while still enjoying the signature flavors that make these subs special.