Jersey Mike's #13 Bowl: The Original Italian 'Sub in a Tub'
For those watching their carbohydrate intake or following a keto lifestyle, Jersey Mike's "Sub in a Tub" is a game-changer. The concept involves swapping the traditional sub roll for a salad bowl, filled with all the ingredients of your favorite sandwich. The #13 Original Italian is a fan favorite, packed with flavorful meats and cheeses. Understanding its nutritional profile is key to fitting it into a balanced diet.
The Nutritional Breakdown of the #13 Bowl
The #13 Original Italian Bowl, also known as a regular-sized "Sub in a Tub," is built on a bed of fresh iceberg lettuce and topped with provolone, ham, prosciuttini, cappacuolo, salami, and pepperoni. The bowl is then topped "Mike's Way" with onions, lettuce, tomatoes, a blend of red wine vinegar and olive oil, and spices.
- Calories: A standard regular-sized #13 bowl is 650 calories.
- Total Fat: At 52g, the fat content is significant, primarily coming from the generous serving of deli meats and the oil dressing.
- Carbohydrates: The low carb count is a key feature, with only 13g total carbs. This is a drastic reduction from the carb-heavy sub roll.
- Protein: With 35g of protein, the bowl is an excellent source of this essential macronutrient.
- Sodium: The sodium content is high at 1880mg, an important consideration for those monitoring their salt intake.
Customizing Your #13 Bowl to Adjust Calories
While the standard build is a solid option, you can easily customize your #13 bowl to lower the calorie count or modify the macros. Here are a few ways to do so:
- Go Easy on the Oil: The olive oil blend adds a significant number of calories. Ask for light oil or just red wine vinegar for a substantial reduction.
- Limit High-Fat Meats: The pepperoni and salami contribute significantly to the fat content. Reducing or removing one of these meats can help.
- Substitute Meats: Jersey Mike's offers several leaner options. While it changes the core flavor of the Italian, swapping out some meats for turkey breast or roast beef can lower the calorie count.
- Skip the Cheese: Provolone adds fat and calories. Removing the cheese is another simple way to reduce the overall energy content.
- Go Light on Toppings: While Mike's Way is a classic, the oil and vinegar dressing is where a lot of the calories are concentrated. Requesting a light drizzle or opting for just vinegar will make a difference.
A Comparison of the #13 Options
Here is a comparison table to show how the calories stack up between different versions of Jersey Mike's #13 Original Italian.
| Item | Calories | Total Fat | Carbs | Protein |
|---|---|---|---|---|
| #13 Original Italian Bowl | 650 | 52g | 13g | 35g |
| Regular #13 Italian Sub (White Bread) | 910 | 54g | 62g | 45g |
| Mini #13 Italian Sub (White Bread) | 430 | 15g | 45g | 26g |
Note: Nutrition information for sub options is based on a standard 'Mike's Way' build and may vary slightly.
A Closer Look at the Ingredients
To fully appreciate how the calories are structured, it helps to understand the ingredients in a #13 bowl.
- Meats: Provolone, ham, prosciuttini, cappacuolo, salami, and pepperoni.
- Veggies: Lettuce, tomatoes, and onions.
- Condiments: Red wine vinegar, olive oil blend, and oregano.
By controlling the amount of added oil and selecting leaner meats, you can significantly alter the bowl's nutritional profile.
Conclusion
For those seeking a lower-carb and keto-friendly meal, the Jersey Mike's #13 bowl is an excellent choice. With a baseline of 650 calories, it's a hearty and filling option. However, its calories are primarily fat-driven, so customization is key for those mindful of their fat and sodium intake. By controlling the oil and choosing your toppings wisely, you can enjoy the satisfying flavor of the Original Italian while better managing your nutritional goals.
For more official nutritional information, consult the Jersey Mike's website https://www.jerseymikes.com/menu.
Frequently Asked Questions
What is a 'Sub in a Tub'?
It's Jersey Mike's term for a sub served as a salad in a bowl, with the bread replaced by a base of fresh lettuce.
Is the #13 bowl a good option for a keto diet?
Yes, the #13 bowl is keto-friendly due to its low carbohydrate count, as it removes the carb-heavy bread.
How does the #13 bowl's calories compare to the sub?
The #13 bowl has significantly fewer calories (650) than a regular-sized Original Italian sub, which has around 910 calories.
Can I order a mini #13 bowl?
Yes, you can request any sub to be made as a "Sub in a Tub," so a mini #13 bowl is possible. The calories would be less than the regular-sized bowl.
Can I make the #13 bowl lower in calories?
Yes, you can lower the calories by asking for light oil or no oil, reducing the amount of cheese, or removing higher-fat meats like pepperoni.
Does Jersey Mike's use olive oil in the bowl?
Yes, the standard "Mike's Way" dressing includes an olive oil blend, which adds a significant number of calories to the bowl.
How much sodium is in the #13 bowl?
The standard #13 bowl contains a high amount of sodium, approximately 1880mg.
What ingredients are in a Jersey Mike's #13 bowl?
The bowl contains provolone, ham, prosciuttini, cappacuolo, salami, pepperoni, and fresh vegetables served over a bed of lettuce.
Are there other low-carb bowl options at Jersey Mike's?
Yes, any sub on the menu can be converted into a "Sub in a Tub" bowl, offering numerous low-carb alternatives.
What is 'Mike's Way' in a bowl?
In a bowl, "Mike's Way" means the meal is prepared with fresh lettuce, tomatoes, onions, spices, and an olive oil and red wine vinegar blend.
