The Nutritional Profile of a Giant #26 Chicken Bacon Ranch
When ordering a Giant Chicken Bacon Ranch Cheese Steak from Jersey Mike's, the total calorie count is substantial, but it's important to understand the full nutritional context. The sub is packed with protein but also comes with high levels of fat and sodium, primarily due to the grilled chicken, white American cheese, bacon, and rich ranch dressing.
Key Macro Breakdown for a Giant #26 on Wheat Bread
Based on data from sources like CalorieKing, here is an approximate macronutrient profile for the Giant sub with lettuce, tomato, and ranch dressing:
- Calories: 1900
- Total Fat: 104 g
- Saturated Fat: 34 g (170% Daily Value)
- Cholesterol: 315 mg (105% Daily Value)
- Sodium: 5195 mg (216% Daily Value)
- Total Carbohydrate: 143 g
- Dietary Fiber: 8 g
- Protein: 100 g
This breakdown reveals that while the sandwich is a protein powerhouse, it is also extremely high in calories, saturated fat, and sodium, which is important for those managing their health and dietary intake to note.
How Different Bread Choices Affect the Calories
The type of bread used for your Giant sub can significantly alter the final calorie count. For example, a gluten-free option or a different specialty bread may change the total value. The standard white sub roll is a significant contributor to the carbohydrate and calorie load.
| Here is a comparison of different bread options for a Giant #26 sub: | Sub Version | Calories (approx.) | Notes |
|---|---|---|---|
| Giant #26 on Wheat Sub | 1900 | Standard offering, high in protein. | |
| Giant #26 on Gluten Free Sub | 1800 | Slightly lower in calories and carbs than the wheat option. | |
| Giant #26 on Rosemary Parmesan Sub | 1950 | A different flavor profile with a marginally higher calorie count. |
Customizing Your Sub to Reduce Calories
For those looking to enjoy the flavors of the Chicken Bacon Ranch without the full caloric impact, there are several modifications you can make when ordering:
- Choose a smaller size. Opting for the 'Regular' or 'Mini' size drastically cuts the calories, making it a more manageable meal. A Mini is often less than a third of the Giant's calories.
- Go "Sub in a Tub." Ordering your sandwich ingredients in a bowl without the bread is a popular low-carb and lower-calorie option.
- Reduce the ranch dressing. The creamy ranch is a major source of calories and fat. Asking for a lighter amount or using a less-caloric alternative can help.
- Hold the cheese or ask for less. White American cheese adds to the overall fat and calorie content. Asking for a smaller portion or skipping it entirely will make a difference.
- Ask for extra vegetables. Loading up on extra lettuce, tomatoes, and onions adds volume and fiber without significantly increasing calories.
Understanding the Calorie Context
While 1900 calories may seem very high, it's important to put it into context. For many, a Giant sub represents a full day's worth of calories in a single meal. This is particularly relevant if your nutritional goals include weight management. Splitting a Giant sub into two separate meals can be a smart strategy to manage your intake, as it is a large and filling sandwich.
This detailed nutritional information can help you make an informed decision when faced with Jersey Mike's extensive menu options. For an official and up-to-date look at all their offerings, you can consult the Jersey Mike's menu online.
Conclusion
In summary, a Giant Chicken Bacon Ranch sub from Jersey Mike's is a high-calorie and nutrient-dense meal, with the standard wheat bread version weighing in at around 1900 calories. While a treat for some, its significant fat and sodium content should be considered, especially for those with dietary restrictions. By making simple modifications like choosing a smaller size, opting for a "Sub in a Tub," or reducing high-calorie toppings, you can enjoy the flavor with a lighter nutritional footprint.
Key Factors Influencing Sub Calories
- Bread Type: The choice of bread (wheat, white, gluten-free) impacts total calories and carbs.
- Dressing Quantity: Ranch dressing is a major calorie contributor, and reducing it significantly lowers the overall count.
- Ingredient Ratios: The amount of cheese, bacon, and chicken used can cause minor variations between subs.
- Customizations: Adding extra veggies or holding certain toppings are effective strategies for calorie management.
- Serving Size: A Giant sub is intended to be a large portion and often contains enough calories for multiple servings.
