Decoding the Nutrition: How much sodium is in Jersey Mike's Italian sub?

October 30, 2025 •

3 min read

A single regular sub at Jersey Mike's can contain over 1,000 mg of sodium, already nearing the daily recommended limit. Given this, it is crucial for health-conscious consumers to understand precisely how much sodium is in Jersey Mike's Italian sub across its different sizes and preparations.

Quick Summary

This article breaks down the sodium content of Jersey Mike's Original Italian sub across all sizes, including the 'Sub in a Tub' option. It details factors affecting sodium levels and provides practical advice for managing and reducing sodium intake from fast-food options.

Key Points

Regular Italian Sub Sodium: A regular Jersey Mike's Italian sub on white bread contains about 2,575 mg of sodium, significantly exceeding the daily recommended limit.
Giant Sub Warning: The Giant Italian sub on white bread contains a staggering 4,470 mg of sodium, which is nearly double the suggested daily limit.
Bread Adds Sodium: Different bread types, like Rosemary Parmesan, can add even more sodium to your sub compared to standard white or wheat options.
Opt for 'Sub in a Tub': Choosing the Italian Sub in a Tub, which comes without bread, reduces the sodium to 1,880 mg, making it a much lower-sodium alternative.
Customization is Key: You can reduce sodium by ordering a mini sub, requesting less meat and cheese, loading up on fresh vegetables, and limiting high-sodium condiments like pickles.
Daily Limit Concern: Consuming a single regular Italian sub from Jersey Mike's can cause a person to exceed their recommended daily sodium intake in one meal.

A High-Sodium Profile: The Italian Sub Breakdown

When analyzing the nutritional content of fast-food menu items, especially those with processed meats and cheeses, high sodium levels are a primary concern. The Jersey Mike's Original Italian sub, a popular choice, is no exception. Its high sodium count comes from a combination of the cured deli meats, provolone cheese, and the bread itself. The American Heart Association recommends a maximum of 2,300 mg of sodium per day for most adults, with an ideal limit closer to 1,500 mg. As the data below shows, even a regular-sized Italian sub can push—or significantly exceed—this threshold. Understanding the numbers is the first step toward making more informed dietary decisions.

Sodium Content by Sub Size

The sodium levels in a Jersey Mike's Original Italian sub vary drastically depending on the size and bread. A regular size contains over 2,500 mg of sodium, while a giant can deliver well over 4,000 mg.

Mini Size: The Mini #13 Original Italian on white bread contains approximately 1,615 mg of sodium.
Regular Size: A Regular #13 Original Italian on white bread packs around 2,575 mg of sodium. A Regular #13 on Rosemary Parmesan bread is slightly higher at 2,615 mg.
Giant Size: The Giant #13 Original Italian on white bread escalates to 4,470 mg of sodium, while the wheat bread version has about 4,410 mg. The Rosemary Parmesan bread version contains 4,610 mg.

The 'Sub in a Tub' Alternative

For those seeking a significantly lower-sodium option, Jersey Mike's offers the Italian sub "in a tub," removing the bread entirely. This option dramatically reduces both the calorie and sodium count. A #13 Original Italian Sub in a Tub contains about 1,880 mg of sodium, a substantial reduction from the breaded versions. This is a great strategy for controlling sodium without forgoing the flavor of the meats and vegetables.

How to Reduce Sodium in Your Order

Managing sodium intake at a fast-food restaurant requires being proactive about your order. Here are some actionable steps to make your Italian sub healthier:

Choose a smaller size. Opting for a mini sub instead of a regular or giant can cut your sodium intake nearly in half.
Request less meat. Since cured meats are a primary source of sodium, asking for a lighter portion can help. Many locations will accommodate this request.
Modify your cheese. Provolone is high in sodium. Requesting less cheese or choosing a lower-sodium option like Swiss can make a difference.
Load up on fresh vegetables. The fresh vegetables in Jersey Mike's sandwiches, like lettuce, tomatoes, and onions, contain very little sodium. Asking for extra can fill you up and boost nutrients without added salt.
Skip the high-sodium condiments. While Jersey Mike's offers oil and vinegar, other dressings and additions can contribute extra sodium. Stick with oil and vinegar, and be mindful of portion size.
Avoid the brine. Pickled vegetables, such as pickles and banana peppers, are packed in a salty brine. Skip these toppings to reduce your sodium count further.

A Comparison of Italian Sub Sodium by Size


Sub Size	Bread Type	Approximate Sodium Content	% Daily Value (2,300mg)
Mini	White	1,615 mg	~70%
Regular	White	2,575 mg	~112%
Regular	Rosemary Parmesan	2,615 mg	~114%
Giant	White	4,470 mg	~194%
Giant	Wheat	4,410 mg	~192%
Giant	Rosemary Parmesan	4,610 mg	~200%
Sub in a Tub	No Bread	1,880 mg	~82%

Conclusion: Making Smarter Choices

While the high sodium content of a Jersey Mike's Italian sub, especially in its larger sizes, is undeniable, it does not mean it's impossible to enjoy this popular fast-food item responsibly. By understanding the nutritional facts and leveraging smart customization strategies, such as opting for smaller sizes or the 'Sub in a Tub', you can significantly reduce your sodium intake. Ultimately, a balanced diet that accounts for high-sodium treats is key. For more in-depth nutritional information, consulting authoritative sources such as the official Jersey Mike's website is recommended.

Official Jersey Mike's Nutrition Information: Find detailed nutritional data for all menu items directly on the company's website.

Frequently Asked Questions

Yes, the size of the sub significantly impacts the sodium content. A mini sub has the lowest sodium, while a giant sub contains the highest, often nearly double the regular size's sodium.

A Mini #13 Original Italian sub on white bread contains approximately 1,615 mg of sodium.

To reduce sodium, you can order a mini size, choose the 'Sub in a Tub', ask for less meat and cheese, skip high-sodium toppings like pickles and olives, and add more fresh vegetables instead.

Yes, the Italian Sub in a Tub is a much lower-sodium option compared to its breaded counterparts, containing around 1,880 mg of sodium because it eliminates the high-sodium bread.

Yes, all standard Jersey Mike's Italian subs are considered high in sodium due to the cured deli meats and cheese. Even the lowest-sodium option, the mini sub, is still a high-sodium meal.

Yes, the type of bread affects the sodium level. The Rosemary Parmesan bread, for instance, has a higher sodium content than the standard white or wheat bread.

For those seeking lower-sodium options, consider subs with single, less processed meats like roast beef, or opt for a veggie sub. The 'Sub in a Tub' is another great way to significantly reduce sodium.