Jersey Mike's Original 13: A Calorie Deep Dive
The Jersey Mike's #13 Original Italian is a beloved classic, featuring provolone, ham, prosciuttini, cappacuolo, salami, and pepperoni. When ordered "Mike's Way," it is topped with onions, lettuce, tomatoes, red wine vinegar, and an olive oil blend. These ingredients collectively contribute to the final calorie count, which varies depending on several key factors. Understanding these variables allows you to make a more informed choice that fits your nutritional goals.
The Standard "Mike's Way" Nutrition
For a regular-sized sub, the most accurate calorie count for the #13 Original Italian on white bread is approximately 940 calories, based on standard preparation and toppings. The macronutrient distribution is also significant, with a notable amount of fat and carbohydrates. This is a substantial meal, and for many, it represents a significant portion of their daily caloric intake. The addition of oil and vinegar, a cornerstone of "Mike's Way," is a major contributor to the overall energy content due to the caloric density of the oil blend.
How Bread Type Affects Calories
The choice of bread is one of the most direct ways to alter the calorie count of your Jersey Mike's sub. While white bread is the default for a Mike's Way sub, many opt for wheat bread for a potentially healthier option. The nutritional difference, however, may be smaller than some expect.
- White Bread: A regular-sized #13 sub on white bread, Mike's Way, contains about 940 calories.
- Wheat Bread: A regular-sized #13 sub on wheat bread, Mike's Way, also contains approximately 940 calories. This shows that for this particular sub and preparation method, the caloric difference between the two bread types is negligible.
- Gluten-Free Bread: Opting for a gluten-free bun for your regular-sized sub changes the nutrition profile. A regular #13 on gluten-free bread can contain around 640 calories, though it is important to note this count is often for the sub without oil and vinegar.
Sizing Up Your Sub: Mini, Regular, and Giant
Jersey Mike's offers three distinct sizes, with a corresponding impact on calories. The "original 13" refers to the regular size, but it's helpful to compare it to its smaller and larger counterparts.
- Mini: A smaller, five-inch version of the sub. While exact calorie counts for the mini Original 13 aren't consistently available in search results, one can estimate it to be less than half of the regular, likely around 400 calories or less, depending on how it's prepared.
- Regular (Original 13): The standard 7-inch sub, coming in at approximately 940 calories with white bread and Mike's Way toppings.
- Giant: The largest size, around 14–15 inches. A giant #13 Italian sub with white bread, Mike's Way, can contain over 1,250 calories. This is a significant portion and often meant for sharing or multiple meals.
Customization and Calorie Control
One of the biggest factors in managing the calorie count is how you customize your sub. "Mike's Way" adds a significant amount of olive oil and red wine vinegar, contributing a substantial number of calories from fat. You can easily reduce calories by making a few simple changes.
- Light Oil: Asking for light oil or no oil at all. An Original 13 sub without oil and vinegar is reported to have 679 calories, a dramatic reduction from the 940-calorie standard.
- Sub in a Tub: For a major cut in carbs and calories, the "Sub in a Tub" option removes the bread entirely. The Original Italian served this way is around 380 calories, making it a keto-friendly alternative.
- Cheese and Meat: Opting for less cheese or asking for a lighter portion of meat can also bring down the total calorie count, though this impacts the core flavor profile.
A Comparison of #13 Options
| Feature | Regular #13 on White Bread | Regular #13 on Wheat Bread | Regular #13 Sub in a Tub |
|---|---|---|---|
| Preparation | Mike's Way | Mike's Way | Mike's Way |
| Bread | White | Wheat | None |
| Approximate Calories | ~940 | ~940 | ~380 |
| Fat (Approximate) | 53g | 53g | 21g |
| Carbohydrates (Approximate) | 71g | 72g | 13g |
The Final Bite: Calorie Awareness at Jersey Mike's
Determining how many calories are in a Jersey Mike's original 13 ultimately comes down to the size and preparation you choose. While the default regular-size sub is a hearty meal with a high calorie count, the menu offers plenty of flexibility for those watching their intake. By being mindful of your bread choice, size, and particularly the addition of oil, you can tailor the sandwich to your specific dietary needs.
For more detailed nutritional information and to customize a sub to your exact specifications, Jersey Mike's provides an online nutritional calculator. This tool is the most accurate source for real-time nutritional facts based on your order. By using this resource, you can ensure your sub is both delicious and aligned with your health goals.
Conclusion
The Jersey Mike's Original 13, prepared "Mike's Way" on white bread, is a calorie-dense sandwich, clocking in at around 940 calories for the regular size. The addition of oil and vinegar is a key driver of this high count. However, savvy customers can significantly reduce the caloric load by choosing a different size, opting for a "Sub in a Tub," or simply asking for less oil. While the sandwich is a substantial treat, modifying it with bread and topping options can help manage your dietary impact without sacrificing flavor. Ultimately, the calorie count is in the customer's hands through customization.
What are the ingredients in Jersey Mike's Original 13?
- Provolone cheese
- Ham
- Prosciuttini (peppered ham)
- Capacoulo (hot ham)
- Salami
- Pepperoni
- Prepared "Mike's Way" with onions, lettuce, tomatoes, red wine vinegar, and an olive oil blend.
What is the difference between "Original 13" and "Original Italian"?
- The terms are interchangeable, with "Original 13" being the official menu name for the Original Italian sandwich.
What size is a regular sub at Jersey Mike's?
- A regular sub is 7 inches long, and the Giant size is 14–15 inches.
Can you make the Jersey Mike's Original 13 healthier?
- Yes, by requesting a "Sub in a Tub" (no bread), asking for light or no oil, and skipping the cheese, you can significantly lower the calorie count.
Does Jersey Mike's have nutritional information available?
- Yes, Jersey Mike's provides nutritional information on their website, often including a nutrition calculator for customized orders.
Are the calories the same on white and wheat bread?
- For the Original 13 prepared "Mike's Way," the calorie count is virtually identical for both regular white and regular wheat bread options.
How many calories are in a giant Jersey Mike's Original 13?
- A giant-sized Original 13 on white bread with standard toppings contains approximately 1,250 calories.
