Understanding the Calorie Count by Size and Type
When ordering a Club Sub from Jersey Mike's, the final calorie count is primarily influenced by the size (mini, regular, or giant), the type of bread, and the presence of optional toppings like mayonnaise and oil. The standard Club Sub features turkey, ham, provolone, and bacon. Adding bacon and mayonnaise can substantially increase the fat and calorie content. For example, simply removing the oil and mayo from a Club Sub can save hundreds of calories.
Calorie Comparison of #8 Club Sub
This table illustrates the approximate calorie counts for the #8 Club Sub in its standard form across different sizes and bread types, using data compiled from various nutrition trackers.
| Item | Calories | Total Fat (g) | Carbs (g) | Protein (g) |
|---|---|---|---|---|
| Mini Club Sub (White Bread) | ~640 | ~38 | ~45 | ~28 |
| Regular Club Sub (White Bread) | ~1,120 | ~72 | ~69 | ~45 |
| Giant Club Sub (White Bread) | ~1,500 | ~150 | ~116 | ~83 |
| Mini Club Sub (Wheat Bread) | ~650 | ~41 | ~39 | ~30 |
| Regular Club Sub (Wheat Bread) | ~860 | ~44.5 | ~70 | ~44 |
| Giant Club Sub (Wheat Bread) | ~1,620 | ~86.5 | ~136 | ~75 |
| Club Sub in a Tub | ~570 | ~43 | ~11 | ~34 |
The Breakdown of Calorie Contributors
To understand where the calories come from, it helps to break down the sub's ingredients. While the meats and cheese provide essential protein and fat, the bread and creamy condiments are often the biggest contributors to the final calorie count.
- Bread: The bread itself is a significant source of calories. For instance, a regular-sized white bread roll contains approximately 290 calories. Opting for a "Sub in a Tub" and eliminating the bread can cut a considerable number of calories.
- Meat and Cheese: The turkey, ham, and provolone add a moderate amount of protein and fat. However, the bacon adds a considerable calorie boost, especially when multiple slices are included.
- Condiments: The mayonnaise and oil mixture, often referred to as "Mike's Way," are a major source of added fat and calories. A single serving of chipotle mayo, for example, can add 180 calories.
- Veggies: Standard vegetables like lettuce, tomatoes, and onions contribute minimal calories and are an excellent way to add nutrients and fiber.
Customizing Your Club Sub for a Healthier Diet
Making a few simple changes to your order can significantly reduce the calorie count of your Club Sub while still providing a flavorful and filling meal.
- Choose a Smaller Size: The mini or regular size is a better option than the giant sub, which can contain a full day's worth of calories for some individuals. If you order a giant, consider saving half for later.
- Opt for a "Sub in a Tub": Replacing the bread with a lettuce-based bowl is one of the most effective ways to lower both carbohydrates and calories. For example, the Club Sub in a Tub is approximately 570 calories, compared to over 1,100 for the regular on white bread.
- Say No to Mayo and Oil: Toppings like mayo and the signature oil blend add a lot of fat and calories. Requesting your sub without these can make a huge difference.
- Double the Veggies: Load up on fresh vegetables like lettuce, tomatoes, onions, and banana peppers. These add volume, fiber, and nutrients without adding many calories.
- Consider Leaner Proteins: While the Club Sub has a set protein mix, other sub options feature leaner choices like grilled chicken or extra turkey, which can help reduce overall fat.
- Use Low-Calorie Alternatives: Instead of mayo and oil, ask for a drizzle of red wine vinegar and add hot chopped pepper relish for extra flavor.
Conclusion
In summary, the number of calories in a Jersey Mike's Club sub is not a fixed number and is highly dependent on your choices. While a regular #8 on white bread with all the fixings can be a high-calorie meal, strategic ordering can significantly reduce the intake. By opting for a smaller size, choosing a "Sub in a Tub," and making smart substitutions for high-calorie condiments like mayo and oil, you can enjoy a satisfying and flavorful meal that aligns with a balanced nutrition diet. A balanced approach and mindful choices are key to making fast-food options work for your health goals.
