Calorie Breakdown for a Jersey Mike's Turkey Sub
When ordering a Jersey Mike's turkey sub, the final calorie count depends heavily on your choices. The standard #7 Turkey and Provolone sub includes provolone cheese and is served “Mike's Way” with lettuce, tomatoes, onions, spices, and a blend of olive oil and red wine vinegar. A regular-sized sub on white bread with these standard ingredients and no mayonnaise has roughly 530 calories. However, selecting different sizes or toppings can alter this number considerably.
Impact of Size on Calorie Count
The most straightforward way to influence the calorie total is by choosing your sub's size. Jersey Mike's offers subs in Mini, Regular, and Giant sizes, which affect both the bread and filling portions. For instance, the Giant size is essentially two regular subs, so it has nearly double the calories and protein.
- Mini: A mini #7 Turkey and Provolone on white bread contains about 340 calories. This is a solid option for a lighter meal or snack.
- Regular: As mentioned, a regular #7 on white bread is approximately 530 calories.
- Giant: A giant #7 on white bread can have up to 990 calories, making it a substantial meal often shared or saved for later.
The 'Mike's Way' Effect
One of the most significant calorie variables is the 'Mike's Way' preparation, which includes the olive oil blend. While flavorful, the olive oil can add a fair amount of calories and fat. Opting for a sub without this blend is an easy way to trim your meal's calorie intake. A mini sub without the oil blend and mayo contains 340 calories, while a regular size, also without the added oil, has about 530 calories.
Building a Healthier Turkey Sub
For those seeking a healthier meal, Jersey Mike's provides plenty of customization options. The most popular alternative is the "Sub in a Tub," which replaces the bread with a bowl of lettuce. This dramatically reduces calories and carbs. Toppings can also be adjusted to further reduce calorie intake.
Healthy Sub Customization Tips:
- Choose a 'Sub in a Tub': Eliminating the bread is the most effective way to cut calories and carbohydrates. A regular turkey and provolone sub in a tub is around 240 calories.
- Go lean with toppings: Request extra fresh vegetables like lettuce, tomatoes, and onions, which add fiber and nutrients without significant calories. Skip the calorie-dense mayonnaise and oil blend.
- Opt for mustard: Instead of creamy sauces, use mustard for a low-calorie flavor boost.
- Select a lighter cheese: While the provolone is standard, you can always ask for a lighter portion or omit it altogether to reduce calories and fat.
Comparison Table: Turkey Sub Calories by Type
| Item | Size | Bread/Container | Calories (Approx.) | Notes |
|---|---|---|---|---|
| #7 Turkey & Provolone | Mini | White Bread | 340 | Standard preparation |
| #7 Turkey & Provolone | Regular | White Bread | 530 | Standard, 'Mike's Way' w/o mayo |
| #7 Turkey & Provolone | Regular | Wheat Bread | 530 | Standard, 'Mike's Way' w/o mayo |
| #7 Turkey & Provolone | Regular | Gluten-Free Bread | 490 | Standard preparation |
| #7 Turkey & Provolone | Regular | Wheat Wrap | 540 | Standard preparation |
| #7 Turkey & Provolone | Giant | White Bread | 990 | Standard, 'Mike's Way' w/o mayo |
| #7 Turkey & Provolone | Regular | In a Tub | 240 | Standard preparation, no bread |
Conclusion: Making Informed Choices
The calorie content of a Jersey Mike's turkey sub is not a fixed number. By understanding how factors like size, bread type, and condiments affect the total, you can make an informed decision that aligns with your dietary needs. While a giant sub can be a significant calorie investment, options like the mini sub or, for the most calorie-conscious, the "Sub in a Tub" offer satisfying and much lighter alternatives. With a little customization, you can enjoy a delicious Jersey Mike's meal while staying on track with your health goals. For further information on menu nutrition, refer to the official Jersey Mike's nutrition guide.
Customizing for Your Diet
For those on a low-carb or weight-loss diet, the "Sub in a Tub" is an ideal choice, offering the flavors of a classic sub without the added calories from the bread. Adding a variety of fresh vegetables not only boosts the fiber and nutrient content but also increases satiety, helping you feel fuller for longer. To control sodium, consider skipping the cheese and requesting lighter portions of meat. These simple adjustments turn a fast-food meal into a healthy, balanced option.
Other Nutritional Considerations
Beyond just calories, it's worth noting the other nutritional elements of your sub. Turkey is a lean protein, which is excellent for muscle repair and satiety. However, the sodium content, particularly in the larger sizes and with certain cheeses, can be high. Being mindful of these details allows for a more comprehensive approach to healthy eating. By balancing your choices and customizing to your preference, you can make a Jersey Mike's turkey sub fit into virtually any diet plan.
Final Thoughts on a Healthy Sub
In summary, while a regular Jersey Mike's turkey sub isn't the highest-calorie item on the menu, it can be made even healthier with a few simple tweaks. Swapping out the bread for a tub and minimizing high-fat condiments are the most impactful changes. For those looking to enjoy a classic sub without overindulging, the mini size offers a perfectly portioned option. Remember to load up on fresh veggies for maximum flavor and nutrition, making your meal both delicious and healthy.
