Understanding the 'Sub in a Tub' Concept
Jersey Mike's "Sub in a Tub" is the company's answer to the keto-friendly and low-carb diet trend. Instead of a traditional sub roll, all the classic sandwich fillings—the meats, cheeses, and toppings—are piled high on a bed of shredded iceberg lettuce. This provides a flavorful, fulfilling meal with a significantly lower carbohydrate count. However, removing the bread does not automatically guarantee a low-calorie meal. The ingredients you choose still have a major impact on the total nutritional value.
Key Factors That Influence Calorie Count
There are several variables that can dramatically change the final calorie count of your Sub in a Tub. By understanding these, you can make an informed decision that aligns with your dietary goals.
- Type of Meat: Leaner options like turkey breast or chicken can keep calories down, while fattier meats like ham, salami, and pastrami will increase them significantly. Roast beef is a moderate option.
- Cheese Selection: Provolone and Swiss are standard choices, but adding extra cheese or opting for fattier options will increase the calorie count. Skipping cheese altogether is an option for those aiming for the lowest possible intake.
- Toppings and Dressings: The "Mike's Way" topping includes onions, lettuce, tomatoes, and spices. The critical additions for calorie control are the oil and vinegar. Extra virgin olive oil is high in calories, and adding it generously can add hundreds of calories to your meal. Choosing just the vinegar or a lighter dressing alternative is a wise strategy.
- Size of the Sub: The calories listed are typically for the Regular size (around 11 ounces without extra oil). Opting for a Giant size will, of course, double the calorie count.
Calorie Comparison: Popular Sub in a Tub Options
To give you a clearer picture, here is a comparison table of some of the most popular Sub in a Tub orders, based on publicly available nutrition data. The figures below are estimates for a regular size and do not include oil, but do include cheese where applicable.
| Sub Name | Protein | Cheese | Estimated Calories | Estimated Fat | Estimated Carbs |
|---|---|---|---|---|---|
| #7 Turkey Breast & Provolone | Turkey | Provolone | ~250 | ~11g | ~12g |
| #13 Original Italian | Ham, Prosciuttini, Salami | Provolone | ~380 | ~21g | ~13g |
| #17 Mike's Famous Philly | Steak | White American | ~440 | ~27g | ~14g |
| #5 Super Sub | Provolone, Ham, Prosciuttini, Cappacuolo | Provolone | ~290 | ~14g | ~13g |
| #8 Club Sub | Turkey, Ham, Provolone, Bacon | Provolone | ~570 | ~43g | ~11g |
Note: Calorie estimates can vary based on individual portion sizes and the presence of additional ingredients.
Customizing Your Sub in a Tub for Calorie Control
Creating a low-calorie, low-carb meal is all about smart choices. Here’s how you can take control of your order:
- Choose Lean Meats: Opt for turkey breast, chicken breast, or roast beef instead of Italian meats or bacon, which are higher in sodium and saturated fat.
- Limit High-Calorie Toppings: Requesting your sub with just vinegar instead of oil is one of the most effective ways to slash hundreds of calories. Likewise, asking for light mayo or dressing on the side gives you control over the portion.
- Focus on Vegetables: Load up on free, low-calorie veggies. Jersey Mike's offers a wide array of toppings, including onions, lettuce, tomatoes, banana peppers, jalapenos, and pickles, which can add volume and nutrients without the extra calories.
- Skip the Cheese: If you are extremely mindful of calories and fat, ordering without cheese can save a significant amount. A regular size slice of provolone, for instance, can add about 100 calories.
Beyond the Sub in a Tub: Nutritional Information
While the Sub in a Tub is a fantastic keto-friendly option, it is important to remember that all nutrition information is available on the Jersey Mike's website for other menu items as well. By checking the official source, you can confirm specific calorie and macro counts for the most up-to-date information. Comparing a regular sub with a Sub in a Tub of the same number can reveal the carb savings from skipping the bread.
Conclusion: Making an Informed Choice
Ultimately, the calorie count for your Sub in a Tub depends on your personal order. While a simple turkey breast and provolone version with just vinegar and veggies can be a light, satisfying meal at around 250 calories, an Italian or club sub with oil and mayo can quickly push the count past 600. The best approach is to be intentional with your meat, cheese, and topping selections. By using this guide and making smart substitutions, you can enjoy a delicious Jersey Mike's meal that perfectly fits your nutritional goals.
FAQs
Question: Is a Sub in a Tub automatically keto-friendly? Answer: Yes, since the bread is removed, a Sub in a Tub is inherently very low in carbohydrates, making it a great option for those following a ketogenic diet. Just be mindful of high-sugar sauces.
Question: How much sodium is in a Sub in a Tub? Answer: Sodium content varies widely based on the specific sub and how it's prepared. Subs with cured meats like the Original Italian are typically higher in sodium than those with fresh-sliced turkey or chicken. Always check the official nutritional information for the exact number.
Question: Does the "Mike's Way" preparation add a lot of calories? Answer: "Mike's Way" includes onions, lettuce, tomatoes, spices, and a blend of olive oil and red wine vinegar. The olive oil is the most significant source of added calories, so ordering with just the vinegar is a good way to save calories.
Question: Is there a vegetarian Sub in a Tub option? Answer: Yes, you can order a veggie sub in a tub, which typically includes provolone, swiss, and a variety of vegetables. You can then add any other vegetable toppings you desire.
Question: How can I find the most accurate calorie information? Answer: For the most accurate and up-to-date nutritional facts, always consult the official Jersey Mike's website or app. This will account for any recent changes in ingredients or formulations.
Question: How do I lower the calories on a Philly Cheesesteak Sub in a Tub? Answer: To reduce calories on a Philly Cheesesteak Sub in a Tub, you can skip the cheese, ask for less oil, and load up on fresh veggies like lettuce and tomatoes, which are a no-calorie addition.
Question: Is the Albacore Tuna Sub in a Tub a low-calorie option? Answer: The Albacore Tuna Sub in a Tub contains a mayonnaise-based tuna salad, making it a higher-calorie option due to the added fat from the mayonnaise. Check the official nutritional information for the exact number.
