Are Jersey Mike's Sandwiches Healthy to Eat?

With many regular-sized subs exceeding 1,000 mg of sodium, Jersey Mike's nutritional value depends heavily on your specific order and dietary needs. Making smart choices is key to determining if Jersey Mike's sandwiches are healthy to eat, as some options are high in calories, fat, and sodium.

Quick Summary

This article provides a detailed nutritional breakdown of Jersey Mike's menu, exploring factors like calories, sodium, and fat content. It offers actionable strategies for customizing your order to be healthier, including opting for lean meats, low-carb options like a "Sub in a Tub," and controlling toppings and condiments.

Key Points

• Smart Customization: Opt for a "Sub in a Tub" to eliminate bread and drastically cut carbs and calories.

• Lean Protein Focus: Choose lean meats like turkey, roast beef, or chicken over higher-fat Italian meats.

• Control Condiments: Request lighter oil, or ask for only red wine vinegar and spices to reduce calories and fat.

• Increase Vegetables: Maximize your veggie toppings for added fiber and nutrients that help you feel full.

• Watch the Sodium: Be mindful of the high sodium content in many subs and consider ordering hot subs without cheese to reduce it.

• Smaller Portions: Choose a mini or regular sub size instead of the giant, or plan to save half for another meal.

Navigating the Nutritional Landscape at Jersey Mike's

Jersey Mike's is a popular fast-food chain known for its freshly sliced meats and authentic taste. However, the healthiness of its sandwiches varies widely depending on the ingredients and portion size. A "regular" sized sub is often considered a single serving, and the standard preparation with oils and cheeses can significantly increase calories and fat. A balanced diet is about making informed decisions, even when eating out, and Jersey Mike's menu offers plenty of customization to achieve this.

The Healthiest Options on the Menu

Several menu items can be transformed into a healthy meal with minor adjustments. The key is to focus on lean proteins and a high volume of vegetables while minimizing high-fat condiments and processed meats.

• Turkey Breast & Provolone: A mini size of this sub on wheat bread with no oil and extra veggies offers a great protein-to-calorie ratio. A regular size without oil or mayo is still a solid choice.
• The Veggie: Ordering this sub without the standard provolone and swiss cheese and piling on extra vegetables can make for a refreshing, lower-calorie meal. You can opt for a sprinkle of oregano and red wine vinegar for flavor instead of cheese.
• Roast Beef & Provolone: Roast beef is a leaner meat option compared to many of the Italian meats. Like other subs, requesting this on wheat bread and customizing the toppings will make a difference.
• Sub in a Tub: This innovative option lets you skip the bread entirely, serving the ingredients in a bowl. This is an excellent choice for anyone following a low-carb, keto, or calorie-controlled diet. For example, a Turkey and Provolone bowl can be significantly lower in calories and carbs than the standard sub.
• Mike's Chicken Philly (modified): While hot subs are generally higher in fat and sodium, you can make smarter choices. For example, ordering the Mike's Chicken Philly in a tub with no cheese or substituting it with Swiss can dramatically reduce the sodium content.

Customization is Your Best Friend

At Jersey Mike's, the power to make your meal healthy is largely in your hands. A few simple customizations can drastically alter the nutritional profile of your sandwich or bowl.

• The "Sub in a Tub": As mentioned, eliminating the bread is the most significant way to reduce calories and carbohydrates. All subs can be ordered this way, making it a versatile and healthy option.
• Control the Oil and Vinegar: The signature "Mike's Way" adds olive oil and red wine vinegar. While the oil provides healthy fats, it also adds calories. Asking for light oil or just vinegar can save a substantial number of calories.
• Skip the Cheese: Cheese adds a considerable amount of fat and sodium. Omitting it or asking for a lighter amount can have a big impact.
• Pile on the Veggies: Load your sub or tub with extra vegetables like lettuce, tomatoes, onions, and peppers for added fiber, vitamins, and volume. This makes the meal more filling without adding many calories.
• Choose Wisely: Opt for lean, less-processed meats like turkey, roast beef, or chicken over Italian meats or Philly cheesesteak options, which are generally higher in sodium and fat.

Comparison: Healthier vs. Less Healthy Choices

Here's a comparison of two regular-sized subs to highlight how your choices can impact the nutritional outcome. Data is approximate and can vary based on preparation.

Feature	Healthy Option: #7 Turkey & Provolone (Wheat, no oil/mayo)	Less Healthy Option: #17 Steak Philly (White, standard prep)
Calories	~550	~700-800
Fat	~14g	~22-25g
Saturated Fat	~7.5g	~11-12g
Sodium	~2070mg (without mayo/oil)	~1820mg
Protein	~35g	~41g
Bread Type	Wheat	White
Customization	Easier to make healthier	Harder due to sauces/cheese

Making Smarter Choices and Conclusion

Ultimately, whether a Jersey Mike's sandwich is healthy to eat depends on the choices you make during the ordering process. While the inherent nature of fast food means some options will always be higher in fat and sodium, Jersey Mike's fresh ingredients and customization options allow for much healthier choices than many competitors. By opting for the "Sub in a Tub," choosing lean meats, controlling condiments, and focusing on high veggie content, you can enjoy a satisfying meal that aligns with your dietary goals. To get started, visit the official Jersey Mike's website to review their detailed nutritional information. A balanced diet incorporates occasional fast food meals, and making smart substitutions is the key to moderation and success.

Frequently Asked Questions

What is the healthiest sandwich at Jersey Mike's?

The healthiest choices are typically the mini or regular Turkey Breast & Provolone sub on wheat bread, with extra vegetables and light oil and vinegar. For the lowest carb and calorie option, order any sub "in a tub".

Is the "Sub in a Tub" at Jersey Mike's a good healthy option?

Yes, the "Sub in a Tub" is an excellent healthy choice, especially for those watching their carb or calorie intake. It includes all the fillings of a sub in a bowl, minus the bread.

Are Jersey Mike's hot subs unhealthy?

Jersey Mike's hot subs are generally higher in fat and sodium than their cold subs, especially cheesesteaks. However, you can make them healthier by ordering in a tub, skipping cheese, or requesting a leaner protein.

What are some low-carb options at Jersey Mike's?

For low-carb options, the best choice is the "Sub in a Tub". You can also opt for a wheat wrap, which typically has fewer carbs than the standard sub roll.

Can I get a vegetarian sandwich at Jersey Mike's?

Yes, Jersey Mike's offers a vegetarian sub called "The Veggie". To make it healthier and vegan, you can order it on white or seeded Italian bread (wheat contains honey) and ask for no cheese.

How can I reduce the sodium in my Jersey Mike's order?

To reduce sodium, choose lean, unprocessed meats like turkey over cured Italian meats. Also, skip the cheese, as some cheeses can add a large amount of sodium.

Is Jersey Mike's better for you than Subway?

It depends on the order. While some argue Jersey Mike's ingredients are fresher, both can be healthy or unhealthy depending on the choices you make. A customized Jersey Mike's order can certainly be healthier than a less mindful Subway order.