Is Jersey Mike's Turkey a Healthier Choice?
For many looking for a lighter alternative to heavier deli meats, turkey is a go-to choice. Jersey Mike's turkey breast is a lean protein source, providing a significant protein boost without excessive fat. In 2017, the company transitioned to using antibiotic-free turkey that is also 99% fat-free, a decision that aligned with growing consumer demand for cleaner ingredients. Additionally, the turkey is stated to be free of added nitrates, hormones, and preservatives, which addresses common health concerns associated with processed deli meats.
However, a simple turkey sub can quickly become a high-calorie, high-sodium meal depending on how it is ordered. The 'Mike's Way' preparation, which includes an olive oil and red wine vinegar blend along with seasonings, adds flavor but also calories and fat. Likewise, the type of bread, cheese, and extra toppings all play a crucial role in the final nutritional count. While the turkey itself is a nutritious base, a large or 'Giant' sub loaded with provolone cheese and mayonnaise can transform it into a less-than-healthy option.
Nutritional Comparison: Jersey Mike's Turkey vs. Other Options
To understand the full picture, it's helpful to compare Jersey Mike's offerings with other alternatives. The standard #7 Turkey and Provolone sub, prepared 'Mike's Way' on regular white bread, has a very different profile than a 'Sub in a Tub' version or other popular sandwiches.
- Standard Sub vs. Sub in a Tub: A regular #7 Turkey and Provolone sub on wheat bread with provolone is listed at around 800 calories and 1990mg of sodium, when made 'Mike's Way'. Opting for the same sub "in a tub" (without bread) dramatically reduces this to around 490 calories and 1130mg of sodium, as per a Nutritionix entry. This single modification demonstrates the power of choice.
- Turkey vs. Other Meats: Choosing the turkey sub over options with cured Italian meats, such as salami and cappacuolo, can reduce saturated fat and sodium significantly. However, a plain turkey breast sub might still contain more sodium than expected, so checking the nutritional information is key.
Customizing Your Jersey Mike's Turkey for a Healthier Meal
The key to a healthy meal at Jersey Mike's is customization. By making a few simple changes, you can enjoy the quality turkey while keeping your nutritional goals on track.
Build a Smarter Sub
Here are some actionable tips for building a healthier turkey sub:
- Pick the Right Size: The 'Mini' sub is the best choice for controlling calories and portion size. If you get a 'Regular', consider saving half for a later meal.
- Change the Base: For those on a low-carb diet or simply trying to cut calories, ordering the 'Sub in a Tub' is the most impactful change you can make. It removes the high-carb bread entirely while keeping the protein and veggie fillings.
- Rethink the 'Mike's Way': While delicious, the olive oil blend adds calories. You can ask for a light drizzle or skip it entirely to save on fat and calories.
- Add Extra Veggies: Load up on extra lettuce, tomatoes, and onions for added fiber and nutrients without significant extra calories. This adds bulk and satiety to your sandwich.
- Modify the Cheese: Provolone cheese adds a substantial amount of saturated fat and sodium. You can ask for half the cheese or skip it entirely.
A Closer Look at the Turkey's Quality
Beyond just the overall sub, the quality of the turkey itself is a key factor. The switch to antibiotic-free, hormone-free turkey that is 99% fat-free is a significant positive for health-conscious consumers. Many conventional deli meats are laden with artificial preservatives and nitrates, which have been linked to health concerns when consumed regularly. Jersey Mike's commitment to a cleaner label for their turkey is a major differentiator in the fast-food space.
However, it is still a processed meat, meaning it contains higher levels of sodium than unprocessed, freshly cooked turkey. Even without added nitrates, the meat is treated with salt and other ingredients for preservation and flavor, so sodium levels remain a key nutritional factor to watch.
The Takeaway
Overall, Jersey Mike's turkey is a sound choice for a lean protein source, especially when compared to processed red meats. But its ultimate healthiness is determined by the other ingredients it is paired with. By being mindful of your bread choice, portion size, and toppings, you can enjoy a delicious sub that also aligns with your health goals. For a low-carb and low-calorie option, the 'Sub in a Tub' is an excellent alternative that capitalizes on the quality turkey without the carb load of the bread. Just be aware of the sodium content and adjust accordingly.
| Feature | Standard Regular Turkey Sub ('Mike's Way') | Turkey 'Sub in a Tub' | Considerations |
|---|---|---|---|
| Calories | ~$800 | ~$490 | Skipping the bread and oils significantly reduces calorie count. |
| Sodium | ~$1990mg | ~$1130mg | Still moderately high even without bread, due to the turkey and provolone. |
| Protein | ~44g | ~30g | Excellent protein source, providing a high percentage of daily value. |
| Fat | ~$39g | ~$38g | A standard sub's fat content is driven by the oil and cheese; tub is similar due to cheese. |
| Carbohydrates | ~$68g | ~$8g | The bread is the primary source of carbs. Removing it makes it a low-carb meal. |
Conclusion
Jersey Mike's turkey offers a solid, protein-rich foundation for a sub sandwich, made with quality ingredients like antibiotic-free, 99% fat-free turkey breast. For those who enjoy the fresh, sliced deli experience, it's a superior alternative to other fast-food processed meats. However, its overall nutritional profile is not inherently healthy, and customers must actively modify their order to control calorie and sodium intake. Opting for the 'Sub in a Tub,' reducing or skipping cheese, and using minimal oil are effective strategies. While the turkey is a good component, the final assembly and portion size are what ultimately define its healthiness.
Frequently Asked Questions
What kind of turkey does Jersey Mike's use?
Jersey Mike's uses antibiotic-free, 99% fat-free turkey breast that contains no added nitrates or hormones. The turkey is sliced fresh for each sandwich.
How much protein is in Jersey Mike's turkey sub?
protein content varies by size and preparation, but a regular #7 Turkey and Provolone sub contains approximately 40-44g of protein.
Is Jersey Mike's turkey high in sodium?
Yes, a regular-sized turkey sub prepared 'Mike's Way' is very high in sodium, with some nutritional info citing nearly 2000mg. Even the turkey itself has moderately high sodium levels.
How can I make my Jersey Mike's turkey sub healthier?
To make your sub healthier, order a 'Mini' size or the 'Sub in a Tub' (without bread). Ask for half the cheese or no cheese, and opt for light oil or vinegar. Load up on extra veggies for fiber.
Does Jersey Mike's use processed turkey meat?
Although free of added nitrates and hormones, Jersey Mike's turkey is still considered processed deli meat, as it is salted and prepared for deli slicing rather than being unprocessed, freshly cooked turkey.
Are Jersey Mike's subs healthier than Subway?
Jersey Mike's often touts higher-quality, freshly sliced meats, which can be a healthier starting point. However, Subway may offer lower-sodium options depending on the ingredients. The final health comparison depends on your specific order at either restaurant.
What is a 'Sub in a Tub' at Jersey Mike's?
A 'Sub in a Tub' is a low-carb alternative where the sub's ingredients, such as the turkey, provolone, and veggies, are served in a bowl instead of on bread.
Can I order a low-carb turkey option?
Yes, the 'Sub in a Tub' is Jersey Mike's low-carb option for their turkey, which keeps the protein and veggies while removing the bread.
