The Sodium Problem at Jersey Mike's
Jersey Mike's is known for its fresh-sliced deli meats and generous portions, but these attributes are also the primary drivers of its high sodium content. Processed deli meats are a major source of sodium, as are the various cheeses, breads, and condiments used. A single regular-sized sub can contain over 1,000 mg of sodium, with some hot subs reaching eye-popping levels well over the daily recommended amount. The standard preparation known as "Mike's Way" (with a special blend of olive oil, vinegar, and spices) adds flavor but not significant sodium, while the real hidden culprits are the ingredients themselves.
Where the Sodium Hides
To understand the sodium count, it helps to break down the ingredients:
- Processed Meats: Cured meats like salami, ham, and pepperoni are notoriously high in sodium, which acts as a preservative and flavor enhancer.
- Cheeses: Cheeses, particularly American and provolone used on many subs, contribute a large portion of sodium. A single slice of processed cheese can contain up to 460 mg of sodium.
- Bread: The bread itself, especially the large submarine rolls, contains a surprising amount of sodium. Choosing a 'Sub in a Tub' eliminates this source entirely.
- Condiments: While Mike's Way oil and vinegar adds zero sodium, other additions like mustard, mayo, and bacon can increase the salt content.
High-Sodium Offenders vs. Lower-Sodium Winners
Not all subs are created equal in terms of sodium. Some menu items pack an entire day's worth of sodium or more into a single sandwich, while others are comparatively more moderate, especially with smart ordering strategies.
Highest Sodium Subs (Regular Size):
- #44 Buffalo Chicken Cheese Steak: Can register over 3,300 mg of sodium.
- #13 Original Italian: A combination of salty meats and cheese pushes this one past the 2,400 mg mark.
- #26 Bacon Ranch Chicken Cheese Steak: High sodium from the cheese, bacon, and ranch dressing, totaling over 2,400 mg.
Lower Sodium Alternatives (Regular Size):
- Roast Beef & Provolone: A healthier choice, particularly if you ask for less cheese. The Roast Beef itself is relatively low in sodium before condiments.
- Turkey Breast & Provolone: Swapping out high-sodium meats for turkey makes a difference, though cheese remains a factor.
- The Veggie: While still containing cheese, this sub is a vegetarian option. Asking for less or no cheese and skipping the oil blend can dramatically reduce calories and sodium.
- 'Sub in a Tub': This is the most effective way to reduce sodium by eliminating the bread. For instance, a Turkey and Provolone 'Sub in a Tub' has significantly less sodium than the bread-based version.
Comparison of Jersey Mike's Sub Sodium Content
To illustrate the difference, here is a comparison of selected regular-sized Jersey Mike's subs against the FDA's recommended daily value (DV) of less than 2,300 mg of sodium.
| Sub (Regular Size) | Sodium (mg) | % of Daily Value | Primary Sodium Sources |
|---|---|---|---|
| #44 Buffalo Chicken Cheese Steak | >3,300 mg | >145% | Chicken, Cheese, Blue Cheese |
| #13 Original Italian | ~2,467 mg | ~107% | Cured Meats, Provolone Cheese |
| #17 Mike's Famous Philly | ~1,820 mg | ~79% | Steak, American Cheese |
| #9 Club Supreme | ~1,865 mg (w/mayo) | ~81% | Turkey, Ham, Bacon, Cheese |
| #6 Roast Beef & Provolone | ~850 mg | ~37% | Roast Beef, Provolone Cheese |
| #14 The Veggie | ~1,243 mg | ~54% | Provolone & Swiss Cheese |
How to Build a Low-Sodium Sandwich at Jersey Mike's
Even with high-sodium ingredients, you can make smarter choices by customizing your order. Here are some actionable tips:
- Choose Fresh vs. Cured: Opt for fresh-cooked options like roast beef or turkey breast instead of Italian-style cured meats.
- Go 'Sub in a Tub': Ordering your sub as a salad eliminates the sodium from the bread, saving hundreds of milligrams.
- Limit or Omit Cheese: Cheese is a major sodium contributor. Ask for no cheese or less cheese to significantly reduce your intake. Swiss cheese can sometimes be a slightly better option than American.
- Reduce Condiments: Ask for no added salt, request dressings on the side, and use them sparingly. The standard oil and vinegar is a low-sodium-friendly option.
- Request Lighter Meat: While you can't change the intrinsic sodium in the deli meat, you can ask for a smaller portion of meat to reduce the overall salt content.
Example Low-Sodium Orders
- Option 1: The Lighter Sub: Order a Mini Turkey and Provolone on wheat bread with no salt and light provolone. Get extra veggies like lettuce, tomatoes, and onions for bulk. Total sodium will be much lower than a regular sub.
- Option 2: The Tub Hack: Order a #6 Roast Beef & Provolone 'Sub in a Tub' with no cheese. This significantly cuts sodium while keeping the flavor and protein from the roast beef.
Conclusion
While many standard menu items at Jersey Mike's are high in sodium, it would be an oversimplification to say the entire restaurant has too much sodium. The specific sub you order and the modifications you make play a critical role. For those following a low-sodium diet, careful planning is necessary, but options like the 'Sub in a Tub' and selecting fresh meats make it possible to enjoy a meal there while managing your sodium intake effectively. Consulting the American Heart Association for broader guidance on dietary sodium can also be beneficial: https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sodium/how-to-reduce-sodium.
Additional Tips for a Heart-Conscious Diet
- Hydrate: High sodium intake can increase thirst. Drinking plenty of water is essential to flush out excess sodium and help regulate blood pressure.
- Balance Your Day: If you do have a high-sodium meal, plan the rest of your day's meals to be low-sodium to balance it out.
- Potassium-Rich Foods: Foods high in potassium, like fresh fruits and vegetables, can help counteract some of the effects of sodium.
By being mindful of your choices, you can navigate Jersey Mike's menu without compromising your health goals.
