How Many Calories Are in a Jersey Mike's Chicken Sub?

November 7, 2025 •

4 min read

According to nutrition data, the calorie count for a Jersey Mike's chicken sub can range significantly, with some options like the regular #16 Chicken Philly exceeding 700 calories before adding extra condiments. Understanding the specific ingredients and how customizations affect your total intake is key to fitting a Jersey Mike's chicken sub into a balanced nutrition diet.

Quick Summary

The calorie count for a Jersey Mike's chicken sub depends on the type, size, and modifications. Different chicken subs, like the Chicken Philly versus the Grilled Chicken Parmesan, have different calorie bases. Customizations such as swapping bread for a 'Sub in a Tub' or removing oil can lower the total calories, carbs, and fat.

Key Points

Sub selection affects calories: Hot subs with cheese, like the Chicken Philly (#16), are typically higher in calories than simple grilled options, like the Grilled Chicken Parmesan (#18).
'Sub in a Tub' cuts carbs and calories: Ordering a chicken sub as a 'Sub in a Tub' (a lettuce bowl instead of bread) can significantly reduce both carbohydrates and overall calories, making it a low-carb and macro-friendly option.
Condiments add calories: The olive oil blend in "Mike's Way" and sauces like mayonnaise or blue cheese dressing can add significant calories. Asking for condiments on the side or omitting them can help manage calorie intake.
Size matters for calorie count: All chicken subs are available in mini, regular, and giant sizes. Choosing a smaller size is a simple way to reduce calories and manage portion control.
Veggies add volume without many calories: Loading up on extra vegetables like lettuce, tomatoes, and onions is a great way to increase satiety and add nutrients without a large caloric penalty.
Check the official site: For the most accurate nutritional information for any Jersey Mike's menu item, including different sizes and modifications, always consult the official website.

Decoding the Calories in a Jersey Mike's Chicken Sub

The calorie content of a Jersey Mike's chicken sub is not a single number but rather a spectrum influenced by the type of sub, the size you order, and the specific toppings and condiments included. By examining the nutritional information for some of the most popular chicken options, you can make an informed decision that aligns with your dietary goals. Understanding the breakdown of your sandwich is the first step toward a more mindful fast-food experience.

Popular Chicken Sub Calories

For a standard regular-sized chicken sub, the calorie count can vary by over 300 calories depending on the specific sub. Hot subs with melted cheese and sauces typically carry a higher count, while simpler grilled chicken options are often lower.

A regular #16 Chicken Philly on white bread, for example, is approximately 730 calories.
A regular #44 Buffalo Chicken Cheese Steak on white bread is about 930 calories, especially with toppings like blue cheese dressing.
In contrast, a regular #18 Grilled Chicken Parmesan on white bread has a lower starting point of 620 calories.
The limited-time spicy chicken Italian sub, which features hot, grilled chicken and pepperoni, also has a high caloric load.

For those watching their intake, these numbers serve as a baseline. The final count can increase with extras like mayo, a heavier cheese serving, or an oil and vinegar blend.

Customizing Your Sub to Control Calories

One of the biggest advantages of ordering at Jersey Mike's is the ability to customize your meal. Simple modifications can drastically reduce the calorie and fat content of your chicken sub without sacrificing flavor.

Calorie-Reducing Strategies

Opt for the 'Sub in a Tub': This popular hack replaces the bread with a lettuce bowl, eliminating a significant source of carbohydrates and calories. A #16 Chicken Philly bowl, for example, drops to around 370 calories.
Go easy on the oil and vinegar: While the signature "Mike's Way" olive oil blend adds flavor, it also adds calories. Skipping it or requesting it on the side allows you to control the amount. Forgoing the oil on a giant sub can save hundreds of calories.
Limit high-calorie condiments: Sauces like chipotle mayonnaise or excessive cheese add extra fat and calories. Switching to mustard or simply using the natural juices from the meat and veggies can be a flavorful, healthier alternative.
Choose a smaller size: Jersey Mike's offers subs in mini, regular, and giant sizes. Simply downsizing from a regular to a mini can cut calories substantially.
Load up on veggies: Adding extra lettuce, onions, tomatoes, and peppers can increase the volume and fiber content of your meal, helping you feel fuller for longer with minimal extra calories.

Comparison Table: Chicken Sub Calories

To highlight the difference that preparation and size can make, here is a comparison of some regular-sized chicken sub options from Jersey Mike's.


Sub Option	Calories	Protein (approx.)	Carbs (approx.)	Best For
#16 Chicken Philly (White Bread)	~730	~44g	~72g	A hearty, higher-calorie meal.
#18 Grilled Chicken Parmesan (White Bread)	~620	~50g	~64g	A lower-calorie, hot chicken option.
#16 Mike's Chicken Philly (Sub in a Tub)	~370	~37g	~12g	A low-carb, calorie-conscious choice.
#44 Buffalo Chicken Cheese Steak (White Bread)	~930 (w/ blue cheese)	~48g	~76g	A higher-calorie indulgence.

Putting it all into practice

Managing your diet while enjoying fast food is all about smart choices. A regular #16 Chicken Philly can easily be transformed into a macro-friendly, low-carb meal by opting for the "Sub in a Tub" option and adding extra vegetables for volume. The grilled chicken parmesan sub offers a good balance of protein and moderate calories for a hot sub. For the most indulgence, the Buffalo Chicken Cheese Steak offers a higher-calorie, flavor-packed experience. Your nutrition diet is not about complete restriction, but about understanding what you consume and making strategic modifications. Remember, Jersey Mike's provides comprehensive nutrition information on their website, allowing for detailed planning before you even place your order.

Conclusion

The number of calories in a Jersey Mike's chicken sub is highly variable, ranging from the mid-hundreds to over 900 calories for a regular size, depending on the specific build. Hot subs with extra cheese and sauces tend to be higher in calories, saturated fat, and sodium. However, Jersey Mike's offers several customization options, like the "Sub in a Tub" and the ability to control condiments, that allow you to significantly reduce the calorie count and create a healthier, yet still delicious, meal. By being mindful of your choices in terms of sub type, size, and toppings, you can enjoy a satisfying chicken sub that fits within your nutritional goals. Always check the official nutrition information for the most accurate and up-to-date data. Jersey Mike's Nutrition Information.

Frequently Asked Questions

The lowest calorie chicken option is often the 'Sub in a Tub' version of a grilled chicken sub. For example, a regular #16 Mike's Chicken Philly as a bowl is only about 370 calories, significantly lower than the sub on bread.

You can make your chicken sub healthier by choosing the 'Sub in a Tub' instead of bread, opting for leaner fillings like grilled chicken over buffalo chicken, and controlling high-calorie additions such as cheese, oil, and mayo.

Yes, removing cheese and oil can save a substantial number of calories. For a giant sub, skipping the olive oil blend can save hundreds of calories, as it is a calorie-dense condiment. Each slice of cheese can also add around 50 calories, so omitting it will also lower your total.

No, the calorie counts differ significantly. The #16 Chicken Philly and #44 Buffalo Chicken Cheese Steak have much higher calorie counts than a simpler grilled chicken sub, primarily due to the ingredients like cheese, sauces, and preparation method.

Yes, while the primary difference in calories comes from the fillings, size, and condiments, the type of bread can also have a slight impact. Opting for a wheat bread or wrap instead of white bread may offer more nutrients and fiber.

Yes, Jersey Mike's offers a nutritional calculator on their website where you can select the specific sub, size, and any modifications you plan to make. This allows for precise calorie and macro tracking.

The new chicken salad sub's calorie content will vary based on its preparation. However, simpler cold subs like the turkey and provolone are often lower in saturated fat than hot cheese steaks. The new chicken salad features slow-roasted chicken, celery, black pepper, and mayo, so its calorie count will depend on the mayo amount.