A Nutritional Breakdown: What is the healthiest meat at Jimmy John's?

October 24, 2025 •

3 min read

According to nutritional experts, choosing lean protein is a key factor in building a healthy sandwich at any fast-food restaurant. To make the smartest dietary decision for your meal, you need to understand what is the healthiest meat at Jimmy John's and how to customize it for maximum nutrition.

Quick Summary

Jimmy John's offers lean meat options like turkey breast, roast beef, and ham, which are better for your diet than processed, high-fat alternatives such as salami. You can further enhance your order's nutritional value by choosing a lettuce wrap, adding extra vegetables, and controlling condiments.

Key Points

Turkey Breast: This is the leanest and healthiest meat option, with the lowest fat and saturated fat content.
Roast Beef: A close second to turkey, offering high protein and iron with a low fat profile, especially in the Slim 2.
Ham (use cautiously): While a lean protein, ham is significantly higher in sodium than turkey and roast beef and should be consumed in moderation, especially if monitoring sodium intake.
High-Fat Meats: Avoid fatty, processed meats like salami and capicola, which are high in saturated fat and sodium.
Smart Customizations: Opt for an Unwich, add extra vegetables, and choose mustard or avocado spread over mayonnaise to maximize your sandwich's health benefits.

Understanding Healthy Meat Choices at Fast-Food Restaurants

When navigating a fast-food menu while adhering to a nutrition diet, the type of meat you choose is a critical decision. Healthy choices typically center around lean protein sources, which are lower in fat and sodium compared to their processed or fatty counterparts. For Jimmy John's, this means prioritizing certain meats and being cautious of others. Focusing on lean options provides a good source of protein for muscle repair and satiety without an excessive intake of calories, saturated fat, or sodium.

The Leanest and Cleanest: Turkey Breast

Hand-sliced turkey breast is one of the healthiest meat options available at Jimmy John's. As a lean protein, turkey offers significant nutritional benefits with a lower fat and calorie count than other meats on the menu. For example, the Plain Slim #4 with only turkey on an 8-inch French bread contains 420 calories, 3g of fat, and 27g of protein.

Turkey Options on the Menu

Turkey Tom® #4: This sandwich includes turkey breast with lettuce, tomato, and mayo. For a healthier alternative, consider swapping mayo for mustard or avocado spread and using an Unwich lettuce wrap.
Little John #4: A smaller version of the Turkey Tom, offering better portion control.
Slim 4: A plain turkey sub, providing the leanest base for customization.

The Hearty and Lean: Roast Beef

Roast beef is another lean protein choice at Jimmy John's, rich in iron and protein. The Plain Slim #2 with only roast beef on an 8-inch French bread contains 440 calories, 5g of fat, and 30g of protein.

Roast Beef Options on the Menu

Big John®: Features roast beef with lettuce, tomato, and mayo. Jimmy Mustard® can be substituted for mayonnaise for a healthier option.
Bootlegger Club®: Combines roast beef and turkey breast. Ordering this as an Unwich is a way to increase protein intake while keeping calories and carbs low.

Better-for-You, but with a Caveat: Ham

Ham is considered a lean meat, and the Plain Slim #1 comes with ham and provolone cheese. However, ham is higher in sodium than turkey. While providing protein, it's less ideal for those monitoring sodium intake. Turkey generally has less fat and fewer calories than ham.

Meats to Approach with Caution: High-Fat, High-Sodium Options

Certain meats on the menu are high in calories, fat, and sodium, making them less suitable for a balanced diet:

Salami and Capicola: These are processed Italian deli meats with high saturated fat and sodium content, found in sandwiches like the Italian Night Club and Gargantuan.
Tuna Salad: While tuna is a good protein source, Jimmy John's tuna salad is made with mayonnaise, which adds significant fat and calories. It's best to limit this option if watching fat intake.

Comparison of Jimmy John's Lean Meats (per Plain Slim on 8" French Bread)


Meat Type	Protein (g)	Fat (g)	Saturated Fat (g)	Sodium (mg)	Notes
Turkey	27	3	0	1250	Lowest fat and saturated fat.
Roast Beef	30	5	1	1200	High protein, slightly more fat than turkey.
Ham	33	13	6	1610	Higher protein than turkey, but more fat and sodium.

Maximizing Health with Sandwich Customizations

Beyond choosing the right meat, several modifications can improve your meal's health profile:

Use the Unwich Option: Replacing the French bread with a lettuce wrap significantly reduces carbohydrates and calories.
Add Extra Veggies: Increasing vegetables like lettuce, tomato, cucumber, and onion boosts fiber and nutrients.
Control Condiments: Opt for lower-fat choices like Jimmy Mustard®, Grey Poupon®, or oil and vinegar instead of mayonnaise. Avocado spread provides healthy fats.
Consider a Smaller Portion: Little John sandwiches offer a smaller size for better portion control.
Side Dish Swap: Choose alternatives to chips and cookies. Be mindful that while Thinny Chips® are lower in calories, the dill pickle is very high in sodium.

Conclusion: Making the Best Choice for Your Diet

For a nutritional diet, turkey breast is the leanest and most beneficial meat at Jimmy John's. Roast beef is also an excellent lean protein choice. Ham is a decent option, but its higher sodium content is a factor to consider. It's best to avoid processed Italian meats and mayo-heavy options like tuna salad. By selecting a lean protein and utilizing customizations like the Unwich and adding vegetables, you can create a satisfying and nutritious fast-food meal.

For the most up-to-date nutritional information, refer to the official Jimmy John's nutrition guide.

Frequently Asked Questions

When served on a Plain Slim sandwich, turkey has the fewest calories at 420 for an 8-inch sub. The final calorie count will vary depending on the toppings and bread type selected.

No, the tuna salad at Jimmy John's is generally not the healthiest choice because it is prepared with mayonnaise, which makes it high in fat and calories. You are better off choosing a lean meat option like turkey or roast beef.

To make any Jimmy John's sandwich low-carb, you can order it as an Unwich®, which substitutes the bread with a lettuce wrap. This is an effective way to significantly reduce carbohydrate and calorie intake.

Turkey is generally a healthier option than ham at Jimmy John's because it is lower in fat and sodium. While ham offers more protein, its higher sodium content should be noted for health-conscious consumers.

The Little John #4, which features turkey breast, is highlighted as the most nutritious small sandwich option due to its lean protein content and smaller size.

The best way to reduce fat is to choose a lean meat like turkey or roast beef, and to skip or swap the mayonnaise and cheese. Replacing mayo with mustard or avocado spread is a simple, effective change.

No, the Italian deli meats like salami and capicola are not a healthy option. They are high in calories, saturated fat, and sodium, and are featured in sandwiches like the Italian Night Club and Gargantuan.