The exact number of calories in a Jersey Mike's bowl, also known as a "Sub in a Tub," depends heavily on the type of sub you order and any modifications you make. These popular low-carb options are essentially the contents of a sub sandwich served over a bed of lettuce, but the calorie difference between different subs can be substantial. By understanding the nutritional breakdown of the various ingredients, you can make an informed choice that aligns with your dietary needs.
Popular Jersey Mike's Bowl Calorie Breakdown
The calorie content is primarily determined by the type of meat and cheese, as well as the addition of high-fat ingredients like oil and mayonnaise. Removing or reducing these can have a major impact. Below are some calorie estimates for popular bowls based on available nutrition information.
Club Sub Bowl (#8)
This popular bowl contains turkey, ham, and provolone. The standard version can be surprisingly high in calories due to the added meat and cheese, often reaching over 800 calories if prepared with mayonnaise. However, by removing mayonnaise and oil, some customers report achieving a much lower calorie count, with some viral orders hitting around 340-400 calories.
Original Italian Bowl (#13)
The Original Italian is known for its blend of meats, including provolone, ham, prosciuttini, cappacuolo, and salami. Because of these fatty meats and cheese, the bowl can clock in at approximately 650 calories. The signature "Mike's Way" (with onions, lettuce, tomatoes, and the classic red wine vinegar and olive oil blend) adds to the calorie count, with the oil being a major contributor.
Turkey and Provolone Bowl (#7)
Often touted as a healthier, high-protein choice, the Turkey and Provolone bowl can be customized for a lower calorie intake. Some versions report as low as 310 calories with specific modifications, including omitting the oil. The lean turkey breast makes it a solid protein-rich foundation for a filling, yet diet-friendly, meal.
Mike's Famous Philly Bowl (#17)
For those craving a hot sub in a bowl, the Philly offers steak, onions, peppers, and cheese. While it is lower in calories than the full sub with bread, it still comes in at a moderate 430 calories due to the cheese and steak. This makes it a great way to enjoy the classic flavor while significantly cutting carbohydrates.
How to Customize Your Jersey Mike's Bowl for Lower Calories
Creating a custom bowl is the best way to manage your calorie and macronutrient intake. You have full control over the ingredients, allowing you to tailor it to your specific diet, whether it's low-carb, high-protein, or calorie-conscious. Here are some key tips:
1. Be Mindful of the Dressings: The signature red wine vinegar and olive oil blend can add significant calories. Olive oil is calorie-dense, and asking for less or no oil is one of the easiest ways to save calories. Opt for just vinegar or hot sauce for flavor.
2. Choose Leaner Meats: Opt for leaner meat options like turkey or ham to reduce the fat content. While the protein is beneficial, fatty meats will naturally contain more calories.
3. Control the Cheese: Ask for less cheese or no cheese. Provolone and Swiss are both common but add calories. If you still want the cheesy flavor, consider just a light sprinkle.
4. Pile on the Veggies: Load up on fresh vegetables. Lettuce, tomatoes, onions, pickles, banana peppers, and jalapeños add flavor, fiber, and nutrients without packing on the calories.
5. Consider Extra Meat: For a satisfying, high-protein, low-calorie meal, consider getting extra lean meat and omitting the oil and mayo. The extra protein will help you feel fuller for longer.
Comparison: Jersey Mike's Bowl vs. Sub
| Feature | Jersey Mike's Bowl (Sub in a Tub) | Jersey Mike's Sub Sandwich |
|---|---|---|
| Core Ingredients | Meat, cheese, and toppings served over a bed of fresh lettuce. | Meat, cheese, and toppings served on bread (wheat or white). |
| Calorie Count | Typically significantly lower, often ranging from 300 to 650+ depending on customization. | Often much higher due to bread. A regular sub can be 600-800+ calories. |
| Carbohydrates | Very low, making it ideal for keto and low-carb diets. | High due to the bread, a significant source of carbs. |
| Sodium | Generally lower, but depends heavily on meat and cheese choices. | Can be very high, with bread contributing significantly. |
| Dietary Benefits | Excellent for managing weight, high protein, and low-carb diets. | More traditional sandwich experience, less suitable for low-carb goals. |
Conclusion
While there is no single answer to "how many calories are in a Jersey Mike's bowl," the nutrition is in your hands. A typical bowl can contain anywhere from approximately 300 to over 800 calories, but the key is thoughtful customization. By opting for lean meats, limiting fatty add-ons like oil and mayo, and loading up on vegetables, you can create a delicious and satisfying meal that perfectly fits your dietary plan.
For additional nutritional information and to explore all the menu options, refer to the official Jersey Mike's Nutrition Guide.
