The #4 Jimmy John's sandwich, the Turkey Tom, is a classic option featuring hand-sliced turkey breast, fresh-sliced lettuce and tomato, and Hellmann's® mayo. The total number of calories can fluctuate depending on your choices, such as the type of bread and any modifications you make. The regular 8-inch Turkey Tom on French bread typically clocks in at around 510 calories. However, selecting wheat bread or an Unwich (lettuce wrap) significantly alters these figures.
Calorie Breakdown of the #4 Turkey Tom
To understand the full nutritional picture, it's helpful to look at the macronutrient split. The standard 8-inch Turkey Tom on French bread has approximately 510 calories, with its energy coming from a balance of carbohydrates, fat, and protein.
- Carbohydrates: Around 57 grams, which provides fuel for the body's functions.
- Fat: Approximately 20 grams, including a small amount of saturated fat, which adds to the sandwich's flavor.
- Protein: A solid 25 grams, making it a good source of muscle-building protein.
- Sodium: Notably high at 1240 mg, which is important to consider for those monitoring their salt intake.
These values are based on the standard build. Any customizations, like adding cheese, extra mayo, or swapping bread, will change the final tally.
How Customizing Impacts Your Calorie Count
Jimmy John's offers several ways to modify your order to suit your dietary needs, whether you're looking to cut calories or simply prefer a different flavor profile. The most impactful change is often the bread choice.
- Bread alternatives: Switching from the 8-inch French bread to the thick-sliced wheat bread slightly increases the calorie count to around 530 calories. For a dramatic reduction, the Unwich (a lettuce wrap) option is a popular choice, with one version of the Turkey Tom Unwich having as low as 266 calories.
- Extra ingredients: Adding extra condiments or ingredients will increase the calorie count. For example, adding extra mayonnaise or provolone cheese can add 100+ calories per addition. Conversely, removing the mayonnaise is an easy way to lower the calorie and fat content.
- Little John size: For a smaller meal, the Little John #4 is a scaled-down version of the Turkey Tom, coming in at just 240 calories.
Comparison Table: #4 Turkey Tom vs. Other Options
| Option | Calories | Fat (g) | Carbs (g) | Protein (g) |
|---|---|---|---|---|
| #4 Turkey Tom (8" French Bread) | ~510 | ~20 | ~57 | ~25 |
| #4 Turkey Tom (8" Wheat Bread) | ~530 | ~22 | ~52 | ~26 |
| #4 Turkey Tom (Unwich) | ~266 | ~22 | ~4 | ~13 |
| Little John #4 | ~240 | ~10 | ~24 | ~12 |
| #3 Totally Tuna (8" French Bread) | ~710 | ~39 | ~60 | ~28 |
| #6 The Veggie (8" French Bread) | ~690 | ~39 | ~60 | ~28 |
Conclusion
While the base #4 Jimmy John's sandwich on French bread contains approximately 510 calories, your final caloric intake depends on the type of bread and any customizations you choose. For those seeking a lower-calorie option, the Unwich version is a significant reduction. Choosing wheat bread provides a different texture with slightly altered nutritional values. By paying attention to these details, you can easily fit your Jimmy John's meal into your dietary goals. For the most accurate and up-to-date information, it's always best to check the official Jimmy John's website or app before ordering.
List of Ingredients
The standard ingredients for a #4 Turkey Tom include:
- Hand-sliced turkey breast: The primary protein source.
- Fresh-sliced lettuce: A crunchy vegetable filler.
- Fresh-sliced tomato: Adds moisture and flavor.
- Hellmann's® mayo: A creamy condiment that adds fat and calories.
- French bread: The classic bread option.
How to Reduce Calories for a Healthier Meal
If your goal is to reduce your calorie intake, there are simple adjustments you can make to your Turkey Tom order:
- Go with the Unwich: Opt for the lettuce wrap version instead of bread to cut a large portion of carbohydrates and calories.
- Hold the mayo: Mayonnaise is a major contributor of fat and calories. Ask for no mayo or just a very light portion.
- Use mustard instead: Dijon mustard adds flavor for only 5 calories per serving, a much lower-calorie alternative to mayonnaise.
- Add more veggies: Increase the filling of your sandwich with more low-calorie vegetables like onions or cucumbers (if available) to increase volume without a significant calorie spike.
The Role of Macronutrients
Understanding how macronutrients break down is key to healthy eating. The #4 Turkey Tom offers a good mix, but some customization can improve it for certain diets. The protein content is substantial for a sandwich, making it filling. However, the sodium is high, which is a common trait in processed meats and bread. For individuals on a low-carb diet, the Unwich is the clear winner, as it drastically cuts down on carbohydrates while retaining the flavor. The original sandwich's fat content is relatively moderate, but removing the mayo reduces it further. By being mindful of these factors, a Jimmy John's order can be tailored to various nutritional plans.
For additional health and nutrition information, you can visit the official Jimmy John's website.
Conclusion
In summary, the number of calories in a #4 Jimmy John's sandwich, the Turkey Tom, can range from around 240 to over 530, depending on the size and bread. The standard 8-inch French bread option is approximately 510 calories, while a Little John is 240 and an Unwich (lettuce wrap) is significantly lower. Customizing by choosing healthier alternatives like the Unwich and omitting or reducing high-calorie condiments like mayonnaise are effective ways to manage your intake. Understanding these options empowers you to make a choice that aligns with your specific dietary preferences.
