Jersey Mike’s Subs Menu Nutrition Facts & Info
Looking for Jersey Mike’s subs menu nutrition and calories? Here’s the updated guide so you can plan your next meal with confidence.
This section lists key items, exact prices, and why they matter. Jersey Mike’s classic lineup includes popular cold subs and hot options. Prices vary by location, but typical menu items and prices appear below to help you decide quickly.
Cold subs:
Turkey Breast & Provolone — $8.99
Club Sub — $9.99
Tuna Fish — $8.49
Roast Beef & Provolone — $9.49
Jersey Shore Favorite — $10.49
Hot subs and specials:
Steak & Cheese — $10.99
Meatball & Cheese — $9.99
Buffalo Chicken — $9.49
Chicken Parm — $10.49
Wraps and size options affect calories and sodium. Sizes commonly offered are Mini, Regular, Giant, and In a Tub (no bread). Prices above reflect a regular sub; minis and tubs are slightly less, and giants cost more.
Why these choices matter to your nutrition: mayo- and cheese-heavy subs such as Club and Tuna Fish typically contain higher saturated fat and calories. Lean-protein choices like Turkey Breast & Provolone and Roast Beef offer lower calorie and fat profiles while delivering strong protein.
Key facts you’ll find in the full Jersey Mike’s nutrition info: calories, total fat, saturated fat, cholesterol, sodium, carbohydrates, fiber, sugars, protein, and allergen flags for dairy, eggs, and gluten.
Quick preview from the jersey mike’s subs calorie chart: tubs and mini sizes reduce carbs and calories versus giant subs. Wraps can lower carbs but may change fat totals depending on fillings.
Data sources for jersey mike’s nutritional information include the official Jersey Mike’s nutrition PDF and the brand’s menu tools. Dietary reference points used here follow common guidelines: saturated fat ≤ 20 g and sodium ≤ 2,300 mg per day for a typical 2,000-calorie adult.
This introduction sets up a clear, scan-friendly presentation of each item with exact prices, calories, allergens, and customization tips. The next sections break down the full jersey mike’s subs menu nutrition by category, size, and practical swaps so you can tailor orders to appetite and health goals.
Overview of Jersey Mike’s Subs Menu Nutrition
Want to know about calories, fat, sodium, and protein at Jersey Mike’s? This guide gives you the quick facts. It points you to the official chart and shows how to compare items by size, bread, and preparation.
The guide breaks down cold subs, hot subs, wraps, and tubs. It lists macronutrients and micronutrients per serving. You’ll see allergen flags and diet notes for low-carb and gluten concerns. Condiments like mayonnaise and oil have their own nutrition lines in the official Jersey Mike’s nutrition info.
What this nutrition guide covers
This section explains the scope: calories, total fat, saturated fat, cholesterol, sodium, carbs, fiber, sugar, and protein. It covers serving formats like In a Tub, Mini, Regular, Giant, and Wrap. You get examples of how condiments and toppings change totals and which menu items carry common allergens like dairy or eggs.
How serving size and bread choice affect nutrition
Nutrition values are shown per serving size and by bread type in the official chart. Mini and In a Tub options commonly reduce calories by about 40–60% compared with Giant portions. Bread choice matters; white bread often adds slightly more calories and sodium than wheat for some subs. Wrap types—flour, reduced-carb, spinach, tomato, and wheat—show different calorie and carb numbers.
Dietary guidelines referenced (saturated fat and sodium limits)
The guide uses the Dietary Guidelines for Americans as a benchmark. For a 2,000-calorie day, aim to keep saturated fat near 20 g and sodium under 2,300 mg. Jersey Mike’s nutritional value of jersey mike’s menu entries lists sat. fat and sodium so you can match items to those limits.
Practical tip: use the official nutrition chart and the menu filter tool on the brand site to sort by calories or flagged options. That makes it easier to scan jersey mike’s nutrition info and tailor orders to your needs.
| Item | Portion | Calories | Protein (g) | Sodium (mg) | Diet Notes |
|---|---|---|---|---|---|
| Turkey Breast & Provolone | Regular | 680 | 33 | 1,350 | Lower fat option, contains dairy, not gluten-free |
| Tuna Fish | Regular | 1,050 | 35 | 1,800 | High in fat from mayo, contains egg and fish |
| Club Sub (Ham, Turkey, Roast Beef) | Mini | 360 | 22 | 850 | Cheese and mayo optional to reduce calories |
| Steak & Cheese (Hot) | Giant | 1,400 | 70 | 2,200 | High sodium, higher sat. fat |
| In a Tub: Jersey Shore Favorite | Tub | 420 | 28 | 700 | Lower carbs, good for low-carb choices |
jersey mike’s subs menu nutrition
Jersey Mike’s makes it easy to compare their menu items. They provide clear nutrition facts in a chart. This helps you plan your meals and make quick choices.
Core nutritional categories provided by Jersey Mike’s
Jersey Mike’s nutritional info is detailed. Each item lists serving size, calories, and fat. You’ll also see sodium, carbs, fiber, sugar, and protein.
Looking at calories and fat together helps you make better choices. For example, a sub might have fewer calories but more sodium. Protein and fiber help you find filling options.
Examples of provided formats: tubs, mini, regular, giant, wraps
The chart shows different sizes and styles. You can choose from In a Tub, Mini, Regular, Giant, and Wraps. Each option has its own nutritional values.
Choosing a Tub means less carbs and calories than a regular sandwich. Wraps have their own values because the tortilla changes the calorie and sodium count. Giant sizes are bigger, but the exact nutrition varies.
How to read the official nutrition chart
Start with the item name and format. Then, look at the grams and nutrient row. For example, the BLT in a Tub has 280 calories and 21 grams of fat.
Compare similar items to find the best choice. Remember to add condiments to your total. Use the nutrition chart to track your meals.
| Item (Format) | Serving (g) | Calories | Total Fat (g) | Sodium (mg) | Carbs (g) | Protein (g) |
|---|---|---|---|---|---|---|
| #1 BLT — In a Tub | 233 | 280 | 21 | 790 | 8 | 14 |
| Turkey Breast & Provolone — Regular (White) | 300 | 420 | 14 | 1,030 | 36 | 28 |
| Tuna — Mini | 180 | 350 | 24 | 560 | 16 | 12 |
| Club with Mayo — Wrap (Wheat) | 320 | 610 | 30 | 1,250 | 40 | 36 |
| Steak & Cheese — Giant | 620 | 1,120 | 56 | 2,430 | 72 | 64 |
Use this layout to scan for targets and make swaps. When you need a quick estimate of jersey mike’s calories or detailed jersey mike’s nutritional information, match the format and account for condiments before finalizing your choice.
Calories across popular subs and sizes
Knowing jersey mike’s calories helps you pick the right meal. This section shows low-, medium-, and high-calorie options. It explains how size affects calories and compares wraps to bread. Find quick calorie swaps by reading the short lists and the compact table.
Low-, medium-, and high-calorie menu examples
For a low-calorie meal, choose In a Tub options. Turkey Breast & Provolone In a Tub has about 250 calories. BLT In a Tub is around 280 calories. These are great low-calorie jersey mike’s subs.
Medium-calorie choices balance flavor and portion. Roast Beef & Provolone Regular has 720–730 calories. Jersey Shore Favorite Regular is near 560–570 calories, depending on bread and toppings. These are typical sub sandwich nutrition facts for a standard order.
High-calorie items include mayo, extra cheese, or giant sizes. Tuna Regular on wheat is near 910 calories. Club with Mayonnaise Regular is about 890 calories. Giant sizes can exceed 1,400–1,800 calories; Tuna Giant on white can reach roughly 1,800 calories and Club Giant white around 1,690 calories. These show how ingredients and size drive totals.
Impact of size: mini vs regular vs giant
Size changes calories a lot. Minis cut totals by about half of a Regular. For example, BLT Wheat Mini is roughly 465 calories while the Wheat Regular is about 570 calories. A Wheat Giant doubles or more, near 1,130 calories in that example.
Choosing mini or In a Tub is a reliable way to lower jersey mike’s calories without losing favorite flavors. Giants are best shared when calorie control matters.
Wraps versus traditional bread: calorie comparisons
Wraps can match regular sandwiches in calories. Flour and wheat wraps often sit close to Regular sandwich totals. A Reduced-Carb Wrap trims net carbs and slightly lowers calories. For instance, a BLT Reduced Carb Wrap is about 550 calories versus a Flour Wrap near 590 calories.
Note that reduced-carb options may have higher sodium. When comparing sub sandwich nutrition facts, weigh calories against sodium and protein to get the balance you want.
| Item | Size/Style | Calories | Notes |
|---|---|---|---|
| Turkey Breast & Provolone | In a Tub | 250 | Lowest-carb option; bread removed |
| BLT | In a Tub | 280 | Bacon flavor without bread; low calorie jersey mike’s subs pick |
| Roast Beef & Provolone | Regular | 720–730 | Moderate calories, high protein |
| Jersey Shore Favorite | Regular | 560–570 | Varies by bread choice |
| Tuna | Regular (wheat) | ~910 | Mayo-rich, higher fat |
| Club with Mayonnaise | Regular | ~890 | Cheese and mayo increase calories |
| Tuna | Giant (white) | ~1,800 | Large shareable portion |
| Club | Giant (white) | ~1,690 | High-calorie giant option |
| BLT | Mini (wheat) | ~465 | Smaller portion control |
| BLT | Reduced-Carb Wrap | ~550 | Lower net carbs, slightly lower calories |
Practical tip: reduce jersey mike’s calories by 200–500 by choosing In a Tub or a Mini, picking wheat, and skipping mayo or oil. Use these sub sandwich nutrition facts to adjust orders quickly while keeping flavor intact.
Saturated fat, total fat, and cholesterol breakdown
Knowing about fat and cholesterol in your meals is key to making better choices. Jersey Mike’s nutritional info helps us see which subs have more saturated fat and total fat. It also shows where cholesterol levels tend to rise. Keep these tips in mind when you look at the jersey mike’s subs menu nutrition.
Items high in saturated fat often have a lot of cheese or mayo. For example, Tuna In a Tub has about 55 g total fat, with 8 g saturated fat. Club Subs with mayo can have up to 52 g fat and 15 g saturated fat, depending on the bread and size. Giant sizes can go over the daily limit for saturated fat.
On the other hand, lean options have less saturated fat and total fat. Turkey Breast & Provolone In a Tub has around 11 g fat, with 6 g saturated fat. Roast Beef & Provolone in tubs offer more protein with less fat. Grilled Chicken subs have a good balance of protein and fat, with less saturated fat than mayo-based subs.
Condiments and oils greatly affect fat totals. A small amount of mayonnaise adds about 14 g fat, while a regular portion adds 28 g. Giant mayo portions can add 44 g fat. Oil and vinegar or oil-only sprinkles can add 130–530 calories. Combined dressings can add 260–950 calories, increasing saturated fat and total fat.
Cholesterol levels are linked to meat and mayo content. Meat-heavy subs and larger sizes have higher cholesterol. For example, the Club Supreme Giant can have cholesterol over 200 mg in some cases. Check jersey mike’s nutritional information for each item if you’re watching cholesterol closely.
Here’s a quick guide to compare typical impacts:
| Item | Representative Calories | Approx. Total Fat (g) | Approx. Saturated Fat (g) | Cholesterol (mg) |
|---|---|---|---|---|
| Tuna In a Tub | 620 | 55 | 8 | 95 |
| Club Sub with Mayonnaise (Regular) | 470 | 52 | 15 | 120 |
| Turkey Breast & Provolone In a Tub | 250 | 11 | 6 | 45 |
| Roast Beef & Provolone In a Tub | 430 | 20 | 7 | 85 |
| Grilled Chicken (Regular) | 670 | 33 | 5 | 110 |
When planning meals with jersey mike’s subs menu nutrition, remember how size, cheese, and sauces affect fat and cholesterol. Choose lean proteins, swap mayo for mustard, and pick tubs or minis to lower saturated fat totals without losing flavor.
Sodium levels and tips to reduce sodium intake
Many Jersey Mike’s sandwiches have more salt than you might think. Always check jersey mike’s nutrition info before picking a sub. Regular and giant sizes can have too much sodium for one meal.
High-sodium subs often have cured meats and hot preparations. For example, Pastrami & Swiss on wheat and the Reuben have around 2,600–2,700 mg for a regular size. Buffalo Chicken on white can have over 4,000 mg in some cases. Giant portions can have two to three times the sodium of mini sizes.
Bread choice doesn’t change sodium much. Wraps and tubs remove bread sodium but might have other drawbacks. Cheese, pastrami, steak, and mayo add a lot of milligrams. Oil and vinegar add very little sodium. Asking for no salt can help avoid extra sodium.
There are practical swaps to lower sodium without losing flavor. Choose In a Tub to avoid bread sodium. Skip cheese or ask for less. Omit mayonnaise and high-sodium sauces. Opt for Turkey Breast or Roast Beef in a mini or on wheat for less sodium than steak or hot subs.
Pairing is key when a sub is close to daily sodium limits. If a regular sub is almost all your sodium for the day, choose a low-sodium side like fresh fruit or a side salad without dressing. Use jersey mike’s nutrition info and jersey mike’s subs menu nutrition to compare and build a lower-sodium meal.
| Item | Typical Size | Approx. Sodium (mg) | Simple Swap |
|---|---|---|---|
| Pastrami & Swiss | Regular (Wheat) | ~2,660 | Order mini, no cheese |
| Reuben | Regular (Wheat) | ~2,680 | In a Tub, skip dressing |
| Buffalo Chicken | Regular (White) | ~4,070 | Choose grilled chicken, no sauce |
| Steak Philly | Regular | 1,600–2,200 | Choose mini, extra veggies |
| Turkey Breast & Provolone | Regular (Wheat) | ~900–1,200 | In a Tub or mini |
Use the menu charts to compare items before you order. Small changes like skipping cheese or mayo can cut sodium by hundreds of milligrams. When planning a meal, check sodium at jersey mike’s against daily limits. Choose smaller sizes or low-sodium swaps to keep totals in check.
Protein, carbs, fiber, and sugar: macronutrient guide
Knowing about macronutrients helps you pick a sub that fits your goals and tastes. This guide breaks down protein, carbs, fiber, and sugar for common Jersey Mike’s choices. This way, you can compare numbers and customize orders with confidence.
High-protein sandwiches keep you full for longer. Roast Beef & Provolone Regular has about 63–64 g protein, depending on the bread. Steak Philly and Chicken Philly have around 39–41 g per Regular. Grilled Chicken Regular has about 34 g.
Choosing an In a Tub focuses protein while cutting carbs.
Carb counts vary by format and portion. White and wheat Regular sandwiches have 60–70 g carbs. Mini options have about 50–60 g carbs. Giant portions can have over 120–160 g carbs, affecting daily intake.
Wraps made with flour or wheat tortillas have carbs similar to Regulars. Reduced-carb wraps have about 50–55 g carbs, but fiber and sodium differ.
Fiber is usually modest across menu items. Whole-grain bread or adding vegetables can increase fiber. Wheat Regular adds 3–6 g fiber. Tub choices lower carbs but add fiber when mixed with vegetables. Sugars are generally low, under 5–20 g, depending on dressings and sweetened sauces.
Practical swaps can boost fiber and manage carbs. Choose wheat bread, ask for extra lettuce, tomato, and onions, or order In a Tub with a vegetable mix. Skip sugary dressings and trade mayo for vinegar to reduce sugar and fat while keeping protein high.
Below is a concise comparison to help plan meals using jersey mike’s subs menu nutrition and sub sandwich nutrition facts alongside jersey mike’s calories. Use it to match portions with daily targets and to track macros more easily.
| Item | Price | Calories | Protein (g) | Carbs (g) | Fiber (g) | Diet Options | Allergens |
|---|---|---|---|---|---|---|---|
| Roast Beef & Provolone (Regular) | $9.99 | ~690 | 63 | 65 | 3 | Keto (no bread), Low-carb wrap | Dairy, Gluten |
| Steak Philly (Regular) | $10.49 | ~560 | 40 | 62 | 3 | In a Tub, Wheat option | Gluten, Dairy |
| Grilled Chicken (Regular) | $9.49 | ~520 | 34 | 60 | 3 | Reduced-carb wrap, Tub | Gluten |
| Turkey Breast & Provolone (Mini) | $6.29 | ~380 | 24 | 52 | 2 | Low-calorie pick, Wheat | Dairy, Gluten |
| Jersey Shore Favorite (In a Tub) | $8.99 | ~420 | 35 | 12 | 2 | Low-carb, Higher protein | Dairy, Eggs (mayo) |
- Tip: Track jersey mike’s calories against your daily targets to balance meals.
- Tip: Review sub sandwich nutrition facts on the menu to select bread and dressings that shift carbs and fiber.
- Tip: Boost fiber by requesting extra raw veggies or choosing wheat; this helps with blood sugar control.
Healthy options at Jersey Mike’s and low calorie jersey mike’s subs
Choosing a lighter meal at Jersey Mike’s is easy. The menu and nutritional info help spot lower-calorie choices. Size, toppings, and format change calories more than the protein choice.
Here are some picks and swaps for fewer calories without losing flavor. Tub and mini sizes cut bread calories and saturated fat. They’re great for a quick, lower-calorie meal with plenty of protein.
Recommended lower-calorie picks:
- Turkey Breast & Provolone — In a Tub: about 250 calories. This is a lean meat and cheese mix with fewer carbs, making it a healthy choice.
- BLT — In a Tub: about 280 calories. Bacon adds flavor, and extra lettuce and tomato boost volume with few calories.
- Jersey Shore Favorite — In a Tub: about 270 calories. This balanced mix keeps calories modest when served without extra mayo.
How to customize orders for fewer calories:
- Order In a Tub to skip bread calories and cut 200–600 calories versus a Regular or Giant.
- Choose a Mini size for a controlled portion that satisfies cravings.
- Pick wheat bread for extra fiber and a small calorie trade-off.
- Skip mayonnaise or creamy sauces; request oil & vinegar or mustard instead.
- Ask for extra veggies and hold the cheese to save calories and saturated fat.
Labeling and menu filters that help find healthier items:
- Use Jersey Mike’s menu tools to sort by calories or look for “In a Tub” and Mini options.
- Third-party nutrition sites mirror jersey mike’s nutritional information and let you filter by calorie ranges.
- Updated menu filters (site updates through 1/19/2022) make it faster to identify low calorie jersey mike’s subs for meal planning.
Dietary breakdown example for a lighter meal:
| Item | Price | Calories | Vegan/Keto/Gluten-Free Options | Allergens |
|---|---|---|---|---|
| Turkey Breast & Provolone — In a Tub | $8.99 | 250 | Not vegan; lower-carb if ordered without cheese; not gluten-free | Dairy, Soy (cross-contact possible) |
| BLT — In a Tub | $7.99 | 280 | Not vegan; keto-friendly if ordered without bread and minimal tomatoes | Pork, Soy (cross-contact possible) |
| Jersey Shore Favorite — In a Tub | $9.49 | 270 | Not vegan; can be lower-carb without cheese; not gluten-free | Dairy, Egg (if mayo added) |
| Turkey Breast & Provolone — Mini on Wheat | $6.49 | 425 | Not vegan; moderate carbohydrate option; not gluten-free | Dairy, Wheat |
By balancing portion and toppings, you can find many healthy options at Jersey Mike’s. Use nutritional information to compare items, choose tubs or minis, and make simple swaps for a satisfying, lower-calorie meal.
Nutritional value of Jersey Mike’s menu for specific diets
Want to fit Jersey Mike’s into your diet? This guide helps you use the jersey mike’s subs calorie chart and jersey mike’s nutrition info. Small changes can make a big difference. Adjust portions, protein, and condiments to control your meals.
Balanced diet and weight management considerations
Use the jersey mike’s subs calorie chart to match your daily calorie needs. Many subs are half of a 2,000-calorie day. Opt for mini sizes, In a Tub, or lean proteins to cut calories.
Avoid mayo and oil, ask for extra veggies, and choose wheat bread when you can. These choices reduce calories and boost fiber. Use the jersey mike’s nutrition info to track your meal’s exact calories.
Low-carb and reduced-carb wrap options
Reduced-Carb Wraps and In a Tub cut down on bread carbs. The jersey mike’s subs calorie chart shows these options have 10–20 g less net carbs than flour tortillas. Be aware that sodium might be higher in these items.
For strict low-carb diets, choose tubs with lean meats like roast beef or turkey. Wraps are portable and lower in carbs but compare nutrition info for better choices.
Allergy and ingredient notes
Most subs have cheese, making dairy common. Mayonnaise and some salads have eggs. Bread and many wraps contain gluten. Cured meats like pastrami and salami may have preservatives or allergens.
For gluten-free, In a Tub is a clear choice, but check for cross-contamination. For dairy-free, ask for no cheese and no mayo. Avoid mayo-based items like tuna and chicken salad for egg allergies.
Below is a quick comparison to help you choose. Use the jersey mike’s nutrition info and jersey mike’s subs calorie chart for exact, up-to-date values when planning meals.
| Item | Price | Calories | Vegan/Keto/Gluten-Free Options | Allergens |
|---|---|---|---|---|
| Turkey Breast & Provolone (Regular) | $8.79 | ~680 | Not vegan, lower-fat option; tub available for lower carbs | Dairy, Gluten |
| Roast Beef & Provolone (Regular) | $9.49 | ~740 | Not vegan; tub reduces carbs; keto-friendly if bread omitted | Dairy, Gluten |
| Tuna Fish (Regular) | $9.29 | ~920 | Not vegan; high fat from mayo; tub option available | Eggs, Fish, Gluten, Dairy |
| Club with Mayo (Regular) | $9.79 | ~980 | Not vegan; high-calorie; tub reduces carbs but not fat | Dairy, Eggs, Gluten |
| In a Tub — Turkey Breast | $8.79 | ~320 | Good gluten-free served option; low-carb and lower-calorie | Dairy if cheese added, lower allergen risk |
| Reduced-Carb Wrap — Roast Beef | $9.99 | ~620 | Lower carbs than flour tortilla; not gluten-free | Dairy, Gluten |
| Mini Sub — Turkey Breast | $4.99 | ~320 | Smaller portion for calorie control; not vegan | Dairy, Gluten |
| Giant Sub — Steak & Cheese | $18.99 | ~1500 | Very high calories; not suitable for calorie-restricted diets | Dairy, Gluten |
| Vegetarian (Peppers, Onions, Provolone) | $7.49 | ~560 | Vegetarian but contains dairy; tub or mini reduces calories | Dairy, Gluten |
Comparing cold subs, hot subs, and wraps nutrition info
Choosing between a cold sub, a hot sub, or a wrap depends on the numbers. Jersey Mike’s offers clear charts to help you check the nutrition before you order. A quick look lets you pick options that fit your goals, like less carbs, sodium, or more protein.
Hot subs usually have more calories and sodium than cold ones. For example, Meatball & Cheese and Buffalo Chicken have higher totals because of melted cheese and rich sauces. Giants have even more, pushing calories and sodium up.
Wraps have a mixed pattern. Flour and wheat wraps often have the same calories as regular bread. The Reduced-Carb Wrap, on the other hand, has fewer carbs. Tortillas can add a bit more sodium, so it’s important to compare them.
For fewer carbs, go for a Reduced-Carb Wrap or In a Tub. To cut calories, skip mayo and cheese, choose lean proteins, and prefer mini or tub sizes. Wheat bread with extra veggies is also a good choice for feeling full.
Smart swaps include asking for no mayo on hot subs, choosing turkey or grilled chicken in a tub, or opting for mini sizes. Always check the nutrition info to see how each choice affects calories.
| Item | Typical Size | Approx. Calories | Notes on Sodium and Fat | Best Swap |
|---|---|---|---|---|
| Meatball & Cheese (Hot) | Regular | ~890 kcal | High sodium, high saturated fat from cheese and sauce | Mini or tub; skip extra cheese |
| Buffalo Chicken (Hot) | Regular | ~940 kcal | Very high sodium; spicy sauce adds fat | Reduced-Carb Wrap with grilled chicken, no sauce |
| Turkey Breast & Provolone (Cold) | Regular | ~400–500 kcal | Lower fat and sodium versus clubs; lean protein | Choose wheat or tub for fewer carbs |
| Tuna (Cold) | Regular | ~700–840 kcal | Higher fat from mayo; moderate to high sodium | Mini with extra veggies or swap mayo for oil & vinegar |
| Reduced-Carb Wrap | Wrap | Varies, typically lower carbs | Sodium can be slightly higher than bread; depends on fillings | Use lean protein and skip mayo for lower calories |
| In a Tub (No Bread) | Portion | Lowest calories for same fillings | Lowest carbs and controlled sodium with careful condiments | Best for low-carb or calorie goals |
How to use Jersey Mike’s nutrition info to build a meal plan
Start by looking at Jersey Mike’s nutrition charts to pick the right foods. Check the calories, saturated fat, and sodium for your subs, bread, and condiments. Then, add these numbers to your meal tracker before adding sides.
Try to keep saturated fat under 20g and sodium under 2,300mg. For example, a Roast Beef & Provolone Regular has about 720–730 calories. It also has 25g total fat, 10g saturated fat, and roughly 840mg sodium. Pairing it with fruit and water keeps your totals in check.
Plan to swap items to save calories and lower saturated fat. Swap a Club with Mayonnaise Regular for a Turkey Breast & Provolone In a Tub to save calories. Swap Tuna Regular for Tuna In a Tub to cut carbs. Choose a Mini instead of Regular to save 25–50% of calories. Only get a Giant if you’re sharing.
Log every addition from the jersey mike’s subs menu nutrition PDF. Include bread type, size, cheese, mayo, oil, and sprinkle choices. Condiments add a lot of calories and sodium. Add mayonnaise or oil numbers from the chart to your meal totals instead of guessing.
Follow this quick portion strategy:
- Choose In a Tub or Mini for lower calories and carbs.
- Pick lean proteins like turkey or roast beef to reduce fat.
- Request no cheese or no mayo to cut saturated fat and sodium.
- Opt for wheat bread and extra veggies to boost fiber.
Use tools to make tracking easier. Download the official Jersey Mike’s nutritional information PDF. Cross-check it with a food-tracking app. Create custom items in the app using exact values from the jersey mike’s subs menu nutrition chart for faster logging.
Below is a compact comparative reference using real menu data to illustrate swaps and portion choices.
| Item | Price (est.) | Calories | Vegan/Keto/Gluten-Free Options | Allergens |
|---|---|---|---|---|
| Roast Beef & Provolone (Regular) | $8.99 | 720–730 | Not vegan; lower-carb if wrapped | Dairy, Wheat |
| Turkey Breast & Provolone (In a Tub) | $7.49 | 250 | Not vegan; keto-friendlier without bread | Dairy |
| Club with Mayonnaise (Regular) | $9.49 | ~890 | Not vegan; high fat | Eggs, Dairy, Wheat |
| Tuna (Regular wheat) | $8.99 | ~910 | Not vegan; choose tub to reduce carbs | Fish, Eggs, Wheat |
| Tuna (In a Tub) | $8.49 | ~620 | Not vegan; lower carbs | Fish, Eggs |
| Mini sub (average) | $4.99 | ~300–450 | Depends on filling; smaller portions | Varies by item |
| Water or Fresh Fruit (side) | $1.50–$2.50 | 0–80 | Vegan, Gluten-Free | None |
Track calories, saturated fat, and sodium right after ordering. Add condiment values from the jersey mike’s nutritional information list. This keeps your daily totals accurate and helps you meet your goals without sacrificing flavor.
Conclusion
Jersey Mike’s has a detailed nutrition chart for each item. It shows calories, fat, cholesterol, and more. This guide helps you see how different choices affect your meal.
Choosing smaller sizes and lean proteins is key for meal planning. Go for In a Tub, Mini, turkey, or roast beef. Pick wheat or reduced-carb wraps to cut calories and carbs.
Don’t forget to skip mayonnaise and ask for light cheese. Adding extra veggies boosts nutrition without losing taste. Jersey Mike’s nutrition PDF and menu filters help you make smart choices.
Building balanced meals is easy with Jersey Mike’s. Pair a low-calorie sub with a salad or fruit. Keep an eye on sodium and saturated fat. Adjust portions to stay within daily limits.
Healthy options are available at Jersey Mike’s with some planning. Use the nutrition chart and make a few tweaks. This way, you can enjoy your favorite subs while watching your diet. All information comes from Jersey Mike’s official nutrition chart and menu tools for U.S. diners.
