Understanding the Calories in a Regular Jersey Mike's Turkey Sub
When ordering a sub at Jersey Mike's, the term "regular" typically refers to the 7-inch size. The most common turkey sandwich is the #7, which features turkey breast and provolone cheese. The total calorie count is influenced by several factors beyond just the core ingredients, including the type of bread and, most importantly, whether you get it prepared "Mike's Way"—which adds a mix of oil, vinegar, and spices. For health-conscious consumers, understanding these variables is key to making an informed choice.
The base ingredients of turkey breast and provolone cheese are relatively consistent, but the true calorie variables come from the bread and dressing. A regular sub without any oil, vinegar, or mayonnaise has a significantly lower calorie count. For example, a regular #7 on wheat bread without any extra liquids is about 530 calories, while the same sub on white bread is approximately 539 calories. However, the standard "Mike's Way" preparation adds a substantial amount of oil, which dramatically increases the fat and overall calorie content. A regular portion of oil and vinegar alone can add around 250 calories.
The Impact of Bread and Toppings
Your choice of bread is the first major calorie decision. Jersey Mike's offers several options, including white, wheat, and rosemary parmesan bread, each with slightly different calorie counts. After the bread, toppings and condiments can further alter the nutritional profile.
- Bread Type: Opting for a wheat bread over white bread offers a negligible difference in calories, but sticking to a specific bread can help you track your intake more consistently.
- Mike's Way Toppings: The classic oil and vinegar dressing, standard on most subs, significantly boosts the calorie count. Skipping this can save hundreds of calories.
- Cheese: While provolone is standard on the #7, eliminating it or choosing a lighter option (if available) can reduce both fat and calories.
- Vegetables: Vegetables like lettuce, tomato, and onion add minimal calories while providing texture and nutrients. Add as many as you'd like without worrying about your waistline.
- Mayonnaise: Adding mayonnaise, a high-fat condiment, will further increase the calorie count. Consider skipping it or requesting a very light amount to keep calories in check.
Calorie Comparison: Your Regular Turkey Sub Options
To better illustrate the difference between options, here is a comparison of various regular #7 Turkey and Provolone sub preparations based on data from several nutrition trackers.
| Option | Calories (Approx.) | Key Variations |
|---|---|---|
| Regular #7 on Wheat Bread ("Mike's Way") | 800 | Includes oil, vinegar, and provolone |
| Regular #7 on White Bread ("Mike's Way") | 800 | Includes oil, vinegar, and provolone |
| Regular #7 on White Bread (No oil/vinegar) | 539 | Base ingredients, provolone, and vegetables only |
| Regular #7 on Wheat Bread (No oil/vinegar) | 530 | Base ingredients, provolone, and vegetables only |
| Regular #7 in a Tub (No oil/vinegar) | 250 | No bread, base ingredients and veggies only |
How to Build a Lower-Calorie Turkey Sub
If you are watching your calorie intake, there are several straightforward ways to enjoy a Jersey Mike's turkey sub without consuming a heavy meal. The primary strategy involves minimizing high-fat condiments and ingredients while maximizing the low-calorie, high-fiber ones.
- Order it "in a tub": This is the most effective method for reducing calories, as it eliminates the bread entirely. The #7 Turkey and Provolone in a tub is only about 250 calories.
- Skip the oil and vinegar: By simply ordering your sub without "Mike's Way" toppings, you can save a few hundred calories, depending on the amount used.
- Choose mustard over mayo: Mustard provides flavor with far fewer calories than mayonnaise.
- Load up on fresh vegetables: Requesting extra lettuce, tomatoes, onions, and peppers adds bulk and nutrients without adding significant calories.
- Go easy on the cheese: Provolone cheese is a source of fat and calories. You can ask for half the cheese or omit it entirely to further lower your intake.
Conclusion
So, how many calories are in a regular turkey from Jersey Mike's? The definitive answer depends on how you order it. A standard regular #7 Turkey and Provolone sub made "Mike's Way" typically contains around 800 calories. However, by making simple adjustments, such as opting for no oil and vinegar or choosing the low-carb "in a tub" version, you can reduce your calorie intake by half or more. These customization options allow you to enjoy the fresh taste of Jersey Mike's while aligning with your dietary goals. For the most accurate and up-to-date nutritional information, it is always recommended to check the official Jersey Mike's website.
