Can Jersey Mike's be healthy? Making Smart Choices for a Nutritious Meal

According to nutrition data, a regular Italian sub from Jersey Mike's can contain over 1,800 mg of sodium, highlighting the importance of customization. So, can Jersey Mike's be healthy? The answer depends entirely on your ordering strategy, focusing on lean protein and controlling condiments to create a balanced meal.

Quick Summary

It is possible to create a healthy meal at Jersey Mike's by customizing your sub or opting for a 'Sub in a Tub' with leaner proteins and fewer high-calorie toppings.

Key Points

• Choose the "Sub in a Tub": Opting for a bowl instead of bread is the easiest way to significantly reduce calories, carbs, and sodium, making any sub a healthier, low-carb option.

• Lean Protein is Key: Stick with leaner protein options like turkey, roast beef, and grilled chicken over higher-fat choices such as Italian meats or cheese steaks.

• Customize Your Condiments: Control fat and calories by skipping high-calorie dressings like mayonnaise and ranch. Flavor your meal with vinegar, mustard, and spices instead.

• Pile on the Veggies: Maximize your meal's nutrients and volume by loading up on fresh vegetables like lettuce, tomatoes, and onions, which boost fiber and satiety.

• Be Aware of Sodium: Many regular subs are high in sodium due to processed deli meats and cheese. Ordering a mini size or a sub in a tub can help manage intake.

• Portion Control Matters: Choose a mini or regular size over a giant sub to better manage your calorie intake. You can always add extra meat to a smaller size for more protein.

• Skip the Cheese Steaks: Hot subs like the cheese steaks are often the highest in calories and fat due to their ingredients. Opt for grilled chicken options instead.

For many, fast-casual restaurants like Jersey Mike's are a convenient option, but they often come with a stigma of being unhealthy. While many items on the menu are high in calories, fat, and sodium, the key to eating healthy at Jersey Mike's lies in a simple yet powerful tool: customization. By understanding which items to choose and which to avoid, you can build a delicious, satisfying, and nutritious meal that aligns with your dietary goals. The secret is to go beyond the default sandwich and explore options like the famous 'Sub in a Tub' or modifying your order to reduce unnecessary calories.

The “Sub in a Tub” Game Changer

One of the most significant health-conscious options at Jersey Mike's is the "Sub in a Tub," which essentially transforms any sub into a salad. By removing the bread, you can dramatically cut down on calories, carbohydrates, and sodium, making it an excellent choice for keto, low-carb, or simply calorie-conscious diets. Instead of a bread roll, your choice of meats, cheeses, and veggies are chopped and served in a bowl over a bed of fresh, shredded iceberg lettuce. This increases the volume and fiber of your meal without adding empty calories, helping you stay full and satisfied for longer.

How to Build a Healthy "Sub in a Tub"

• Choose Lean Protein: Opt for turkey, roast beef, or grilled chicken breast. These are significantly lower in fat and calories than cured Italian meats or steak.
• Load Up on Veggies: Don't be shy with the fresh vegetables. Lettuce, tomatoes, onions, bell peppers, and jalapeños add fiber, vitamins, and a satisfying crunch with very few calories.
• Control the Dressing: Skip the mayonnaise and ask for a light drizzle of red wine vinegar and olive oil, or get it on the side to manage portion size. This is particularly important for managing total fat and calories.
• Add Flavor, Not Fat: Use seasonings like oregano and fresh-cracked black pepper to boost flavor without adding calories. Hot chopped pepper relish and banana peppers also provide a zesty kick.

Healthiest Menu Items at Jersey Mike's

While the "Sub in a Tub" offers maximum control, several menu items are inherently healthier choices. Just remember to order them on a mini or regular size to control portions.

Healthier Cold Subs

• #7 Turkey and Provolone: A classic for a reason. This sub is a great source of lean protein. Order it on wheat bread to add fiber, and go "Mike's Way" (with lettuce, tomato, and onion) but ask for no oil for a lighter profile.
• #1 BLT: On a mini size, this is a reasonable option. However, for a healthier alternative, consider a "Sub in a Tub" version and be mindful of the bacon's sodium content.
• #14 The Veggie: This sub, packed with Swiss and provolone cheese, is a decent option but is surprisingly high in saturated fat and sodium for a veggie sub. Ask for reduced cheese or choose one cheese only to keep it lighter.

Healthier Hot Subs

Hot subs are generally higher in fat and calories, but there are better choices. Always opt for grilled chicken over steak and skip the cheese steaks, which tend to be the highest in calories.

• #16 Mike's Chicken Philly: A good hot option if you order it on a mini or regular, and consider asking for less cheese. The grilled chicken, onions, and peppers provide flavor with less fat than a traditional Philly steak.
• #42 Grilled Portabella Chicken Cheese Steak: Similar to the regular Chicken Philly, this provides a flavorful and satisfying meal. To keep it healthy, get it on a mini sub or in a tub with reduced or no cheese.

The Customization Factor: What to Add and What to Skip

When ordering at Jersey Mike's, every choice you make has a nutritional impact. Be an informed customer to build your healthiest sub yet.

• Use the Nutrition Calculator on the official website to see how your choices affect the final nutritional profile. This empowers you to make informed decisions about your meal.
• Skip High-Calorie Condiments: Mayonnaise, chipotle mayo, and ranch can add hundreds of unnecessary calories. Opt for mustard, vinegar, and hot pepper relish instead.
• Watch the Bread Size: The difference between a mini, regular, and giant sub is substantial. A giant sub can easily push your meal over 1,000 calories, while a mini is a much more reasonable portion size for a single meal.
• Add Extra Veggies: Adding more lettuce, tomatoes, onions, and peppers not only enhances flavor but also boosts the meal's volume and fiber content.

Comparison: Healthy vs. Unhealthy Jersey Mike's Orders

This table illustrates how simple customizations can drastically change the nutritional impact of your meal.

Item (Regular Size)	Preparation	Calories (approx.)	Sodium (approx.)
Healthy Choice: #7 Turkey & Provolone	'Sub in a Tub' with veggies, vinegar, oregano; no oil, no cheese	310	~800mg (varies)
Less Healthy Choice: #7 Turkey & Provolone	On white bread, Mike's Way with oil and cheese	550+	1580mg
Healthy Choice: #6 Roast Beef & Provolone	'Sub in a Tub' with veggies, vinegar, no oil, no cheese	~390	~850mg
Less Healthy Choice: #17 Steak Philly	On white bread with cheese	640+	1820mg

What to Watch Out For: The High Sodium and Calorie Traps

While Jersey Mike's offers healthier options, it's easy to stray into unhealthy territory without realizing it. Watch for high sodium, a common issue in deli meats and cheeses. Some regular-sized subs can contain more sodium than recommended for an entire day. Likewise, hot subs and large sizes can carry a significant calorie and fat load. By being mindful of your choices, you can avoid these pitfalls.

The Verdict: Can Jersey Mike's Be Healthy?

Yes, Jersey Mike's can absolutely be a healthy choice, but only if you are deliberate and knowledgeable about your order. The key is to take advantage of their customization options. By opting for a low-carb "Sub in a Tub," choosing leaner meats, and managing high-calorie dressings and condiments, you can transform a potentially indulgent meal into a nutritious one. For optimal health benefits, focusing on protein, reducing saturated fat and sodium, and loading up on vegetables will help you stay on track with your dietary goals while still enjoying a delicious meal. The power to eat healthy is literally in your hands. Eat This Not That

Frequently Asked Questions

What is the healthiest sub in a tub at Jersey Mike's?

The Turkey and Provolone Sub in a Tub is one of the healthiest options, especially if you skip the oil and cheese. This combination provides a high-protein, low-carb meal packed with nutrients.

How can I reduce calories at Jersey Mike's?

To reduce calories, order a mini sub instead of a giant, choose the "Sub in a Tub" option to eliminate bread, and skip high-calorie condiments like mayonnaise and oil.

Are Italian subs at Jersey Mike's healthy?

No, the traditional Italian subs are generally not considered healthy. They are high in calories, saturated fat, and sodium due to the cured meats like salami and pepperoni. Ordering it as a "Sub in a Tub" is a healthier alternative.

Is the Sub in a Tub good for a keto or low-carb diet?

Yes, the "Sub in a Tub" is an excellent option for keto and low-carb diets. It removes the high-carb bread, allowing you to enjoy the meats, cheeses, and vegetables in a salad format while keeping net carbs low.

Which Jersey Mike's hot subs are the healthiest?

The Mike's Chicken Philly (ordered on a mini size or in a tub) is one of the healthier hot sub options, especially if you ask for reduced cheese. It features lean grilled chicken instead of steak.

What are the best healthy toppings at Jersey Mike's?

Load up on fresh vegetables like lettuce, onions, tomatoes, and peppers for added fiber and nutrients. Flavor can be enhanced with red wine vinegar, mustard, and hot chopped pepper relish.

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

To reduce sodium, choose lean, less-processed meats like roast beef or turkey, get your sub in a tub to cut the sodium from the bread, and limit or skip the cheese and other salty toppings.