Understanding the 'Sub in a Tub' Concept
The "sub in a tub" has become a popular fast-food innovation, especially for those on low-carb, keto, or gluten-free diets. Instead of being served on a traditional roll, all the classic sandwich fillings—meats, cheeses, and vegetables—are piled into a bowl. This simple alteration eliminates the bread, a primary source of carbohydrates and calories in a regular sub. However, the total calorie count can still vary significantly based on the type of meat, cheese, and, most importantly, the dressing used.
For the Jersey Mike's Original Italian sub (#13), the traditional build includes provolone cheese, ham, salami, pepperoni, and capicola. When ordered "in a tub," these ingredients are chopped and served on a bed of lettuce. The calories come primarily from the high-fat content of the deli meats and cheese, as well as the oil and vinegar dressing.
Breaking Down the Calories of a #13 Sub in a Tub
To understand the total calories, it's essential to look at the ingredients individually. A standard preparation of the #13 sub in a tub includes:
- Deli Meats (Ham, Salami, Capicola, Pepperoni): These are significant calorie contributors due to their fat and protein content.
- Provolone Cheese: An additional source of fat and protein.
- Vegetables (Lettuce, Onion, Tomato): The base is very low in calories, primarily contributing fiber and nutrients.
- Oil and Vinegar: The dressing adds a notable amount of calories, especially the oil. Opting for less dressing can reduce the calorie load significantly.
A report from CalorieKing shows a specific version of the #13 Italian sub in a tub, prepared without oil, vinegar, or mayonnaise, containing only 380 calories. This highlights how dressings are often the highest variable for total calories. The standard version, with the full dressing, is listed with a much higher count.
Ways to Modify and Reduce Calories
One of the biggest advantages of the "sub in a tub" is the ability to customize it to fit your dietary needs. If you're looking to lower the calorie count, consider these modifications:
- Lighten the Dressing: Ask for less oil, or simply use a smaller portion of the dressing provided. You can also request a light vinaigrette or skip the dressing altogether for a substantial calorie reduction.
- Go Easy on the Cheese: While flavorful, cheese is high in fat. Reducing the amount of cheese or skipping it entirely will lower the fat and calorie content.
- Choose Leaner Meats: While the #13 is a classic blend of cured meats, you can substitute with leaner options like turkey breast or chicken if you're building your own bowl.
- Load Up on Veggies: Increase your serving of low-calorie vegetables like lettuce, onions, and tomatoes to increase the volume and fiber, helping you feel full without adding many calories.
Comparison of Sub in a Tub Options
The following table compares the approximate calorie counts of different sub in a tub options, based on available nutritional information. Note that exact figures can vary depending on restaurant preparation, portion sizes, and dressings.
| Sub in a Tub | Main Ingredients | Approximate Calories | Key Calorie Sources |
|---|---|---|---|
| #13 Original Italian | Provolone, Ham, Salami, Capicola, Pepperoni | 650 | Cured meats, provolone, oil |
| #12 Turkey Breast | Turkey, Provolone | ~460 (with dressing) | Provolone, dressing |
| #8 Club Sub | Turkey, Ham, Provolone | ~570 (with dressing) | Deli meats, provolone, dressing |
| Rotisserie-Style Chicken (Subway) | Chicken, veggies | 220 | Chicken, any cheese/dressing |
| Sweet Onion Chicken Teriyaki (Subway) | Chicken, sauce, veggies | 300 | Sauce, chicken, veggies |
Making Your Own 'Sub in a Tub'
If you want total control over your ingredients and calorie count, making a sub in a tub at home is a great option. You can use fresh, high-quality deli meats and customize the fat and sugar content. Here's how to create your own:
- Start with a Green Base: Use a mix of fresh greens like chopped iceberg or romaine lettuce.
- Add Your Protein: Select lean deli meats like turkey or chicken. For a classic Italian style, add a smaller portion of salami and pepperoni.
- Pile on the Veggies: Add fresh chopped tomatoes, onions, cucumbers, and tangy banana peppers.
- Include Cheese (Optional): Sprinkle a reduced amount of provolone or mozzarella cheese for flavor without excess calories.
- Create a Lighter Dressing: A simple mix of olive oil, red wine vinegar, and Italian seasonings can provide classic flavor with controlled fat content.
This DIY approach ensures you know exactly what goes into your meal and allows for easy portion and calorie management. It also gives you the flexibility to experiment with different flavor combinations to prevent meal fatigue.
Conclusion
For those wondering how many calories in a #13 sub in a tub, the answer is approximately 650, but this can vary depending on preparation and condiments. While it's a great low-carb alternative to a traditional sub, the added oil and fat from the cured meats and cheese can still make it a calorie-dense meal. By choosing leaner proteins, opting for less cheese, and carefully managing the dressing, you can significantly lower the final calorie count. The customizable nature of a sub in a tub, whether from a restaurant or homemade, makes it a flexible choice for various dietary preferences.
Resources for Nutritional Information
For more detailed nutritional information and comparison tools, websites like CalorieKing and Eat This Much are valuable resources. They provide specific breakdowns for many fast-food items, including popular sub variations. This can help you make informed decisions when ordering out. For those interested in home cooking, food blogs and recipe websites often provide tailored, lower-calorie versions of classic fast-food meals, offering a healthier spin on your favorites.
Outbound Link
For more specific and updated nutritional information directly from the source, consult the official Jersey Mike's Nutrition Information page.
