Understanding the Variability of Sub in a Tub Calories
The most important factor to remember when asking how many calories are in a sub in a tub at Jersey Mike's is that the answer is not a single number. Instead, the final calorie count is determined by the specific sub you choose, the cheese and meat, and especially the dressings and condiments you add. A "sub in a tub" is essentially the ingredients of a regular sub—sliced meats, cheeses, and toppings—served in a bowl over a bed of shredded lettuce instead of on bread. While this instantly makes it a much lower-carb option, it doesn't automatically mean it is low in calories. For those following low-carb or keto diets, this is a fantastic option, but paying attention to the details is crucial for calorie control. The standard 'Mike's Way' includes an olive oil blend and red wine vinegar, which adds fat and calories. The addition of creamy dressings like mayonnaise or ranch also substantially increases the calorie load.
Calorie Breakdowns for Popular Subs in a Tub
To give you a better idea of what to expect, here is a list of approximate calorie counts for some of Jersey Mike's most popular subs when ordered in a tub, based on various nutrition databases. Keep in mind that these can fluctuate slightly depending on the specific store and portion sizes.
- #7 Turkey Breast & Provolone: A classic choice, often one of the lowest-calorie options. Without extra oil or mayo, it can be around 240-250 calories. The protein from the turkey and provolone makes it a satisfying and lighter meal.
- #13 Original Italian: This sub features several cured meats, which naturally increases the calorie and sodium content. When ordered in a tub without extra oil or mayo, the calorie count is typically around 380 calories. It is still a good low-carb alternative to the full sub.
- #17 Steak Philly: A popular hot sub option, the steak philly in a tub can be a hearty meal. With the typical meat and cheese, it comes in at approximately 440 calories. This option provides a higher protein punch.
- #10 Albacore Tuna Salad: Tuna salad is often mixed with mayonnaise, so the calorie count is inherently higher. A tub version of this sub typically contains around 500 calories. Requesting light mayo or less dressing can help manage this.
- #8 Club Sub: This choice includes turkey, ham, and bacon. With mayonnaise, this sub in a tub can have around 570 calories. Opting for no mayo will significantly reduce the calorie impact.
- #9 Club Supreme: An even heartier club option, the Club Supreme is often one of the highest-calorie tubs, especially when prepared with mayo. Expect this one to be around 650 calories.
Customization is Key: How to Control Your Calories
Managing your calorie intake at Jersey Mike's is all about smart choices. Here are some actionable tips for ordering your sub in a tub.
- Go light on dressings: The 'Mike's Way' olive oil blend, while delicious, adds a substantial amount of fat and calories. Asking for it on the side or skipping it completely can make a big difference. Requesting just the red wine vinegar is a great alternative for flavor.
- Choose lean proteins: Opt for turkey, ham, or grilled chicken breast over fattier options like tuna salad or steak if calorie control is your top priority.
- Consider your cheese: Cheese adds both fat and calories. While a classic addition, you can ask for a smaller portion or skip it entirely to save calories.
- Load up on veggies: Adding more lettuce, tomatoes, onions, pickles, and banana peppers provides volume, fiber, and nutrients with minimal calories.
- Skip the creamy sauces: Mayonnaise and ranch are calorie-dense condiments. Using mustard instead or relying on the flavor from the oil and vinegar can help keep the numbers down.
Comparison Table: Sub in a Tub vs. Full Sub Calories
| Item (Regular Size) | Approximate Calories on Bread | Approximate Calories in a Tub (Without Dressings/Mayo) |
|---|---|---|
| #7 Turkey Breast & Provolone | ~530 calories | ~240 calories |
| #13 Original Italian | ~750 calories | ~380 calories |
| #17 Steak Philly | ~640 calories | ~440 calories |
| #8 Club Sub | ~860 calories | ~570 calories (with mayo) |
| #9 Club Supreme | ~890 calories | ~650 calories (with mayo) |
Note: Calorie counts for subs on bread can vary by bread type and exact preparation.
The Nutritional Advantages of a Sub in a Tub
Choosing a Sub in a Tub offers several significant nutritional benefits beyond just calorie control. For individuals on specific diets, it's a game-changer.
- Low Carb and Keto-Friendly: By eliminating the bread, the carb count plummets. This makes it a perfect meal for those following a ketogenic or other low-carbohydrate lifestyle.
- Gluten-Free: Since it contains no bread, the Sub in a Tub is a safe and delicious option for individuals with celiac disease or gluten sensitivities.
- High in Protein: The generous portions of deli meat and cheese ensure you get a significant amount of protein, which is essential for muscle maintenance and keeps you feeling full and satisfied.
- Can be High in Fat (Manageable): For those seeking higher fat content on a keto diet, the standard oil and vinegar, along with cheese, provides that. For those watching fat intake, these items can be reduced or omitted.
- Packed with Veggies: The base of shredded lettuce combined with toppings like tomatoes, onions, and peppers offers a good dose of vitamins, minerals, and dietary fiber.
Conclusion: The Final Tally
In conclusion, the number of calories in a sub in a tub at Jersey Mike's is not a fixed figure. It varies widely, ranging from under 300 to over 600 calories, depending entirely on the specific sub chosen and any additions or omissions. The key to controlling your calories is to be mindful of your toppings and dressings, particularly mayo and the oil and vinegar mix. By making simple adjustments, you can enjoy a delicious and satisfying meal that aligns perfectly with your dietary goals, whether they are low-carb, gluten-free, or calorie-conscious. For the most up-to-date and complete nutrition information, always check the official Jersey Mike's website.
