Understanding the Calories in a Jersey Mike's Mini 9
When ordering a sub at Jersey Mike's, the final calorie count for your Mini 9 (the Club Supreme) is influenced by several factors, including your choice of bread and condiments. While a base nutritional value exists, the addition of extras can quickly increase the overall calorie load. The Mini 9 features turkey, ham, provolone, and bacon, a combination that already offers a substantial profile of protein and fat, even on a smaller scale.
Calorie Breakdown by Bread Type
Your choice of bread is one of the most significant factors affecting the calorie count of a Mini 9. Jersey Mike's offers several options, and while the meat and cheese content remains relatively consistent, the bread provides a foundational number of carbohydrates and calories. For the Club Supreme, the Mini size offers a more manageable portion compared to the Regular or Giant, making it a suitable choice for those monitoring their intake.
Here is a breakdown of the calories for a Mini 9, or Club Supreme, based on common bread choices:
- Mini #9 Club Supreme on Wheat Bread: Approximately 550 calories (without mayonnaise, according to some data). With mayonnaise, sources report around 650 calories.
- Mini #9 Club Supreme on White Bread: Approximately 650 calories when ordered with mayonnaise.
- Mini #9 Club Supreme on Rosemary Parmesan Bread: CalorieKing reports a Mini #9 on this bread with mayonnaise at 570 calories, indicating variations between different data sources.
The Impact of 'Mike's Way' and Other Condiments
Ordering your sub 'Mike's Way' means it comes with onions, lettuce, tomatoes, red wine vinegar, and an olive oil blend. While the vegetables add minimal calories and some fiber, the olive oil blend adds a significant amount of fat and calories. For example, the addition of mayonnaise and the olive oil blend can increase the total by 100 calories or more compared to a sub with no dressing.
Customizing your sub further with extra bacon, provolone, or dressings like chipotle mayo will further drive up the calorie and fat content. For those on a calorie-conscious diet, it's beneficial to specify what condiments you want or to opt for lighter alternatives.
Comparison of Mini Subs
To put the Mini 9's calories into perspective, comparing it to other mini sub options can be useful. The Mini 9 is one of the higher-calorie mini subs, largely due to the combination of ham, turkey, and bacon.
| Mini Sub (#) | Protein Sources | Approximate Calories (White Bread, Mike's Way) | Key Factor |
|---|---|---|---|
| #9 Club Supreme | Turkey, Ham, Provolone, Bacon | ~650 | Combination of meats and bacon |
| #13 Original Italian | Provolone, Ham, Prosciuttini, Cappacuolo, Salami | ~430 | Fewer meat types, generally lower calories |
| #7 Turkey & Provolone | Turkey, Provolone | ~340 | Leaner protein, less meat |
| #8 Club Sub | Turkey, Ham, Provolone, Bacon | ~510 | Similar to #9, but with different proportions |
As you can see, the Mini 9 packs more calories than other mini options like the #13 Original Italian or the #7 Turkey & Provolone. For those watching their intake, a lighter sub with leaner protein and less fat can make a significant difference.
Strategies for a Healthier Mini 9
If you love the flavor of the Club Supreme but want a lighter version, there are several modifications you can make:
- Hold the Mayo: Mayonnaise is one of the easiest ways to save a significant number of calories. Skipping it can shave off 100 calories or more.
- Go Light on the Oil: Request a reduced amount of the olive oil blend. You'll still get some of the trademark flavor but with fewer calories.
- Try a Sub in a Tub: This is the most dramatic way to reduce calories by removing the bread entirely. All the fillings are served in a bowl, saving you the calories from the bread.
- Request Extra Veggies: Adding extra lettuce, onions, and tomatoes can increase the volume of your meal without adding many calories, helping you feel fuller and more satisfied.
By being mindful of these customization options, you can enjoy a Jersey Mike's Mini 9 while keeping your dietary goals in mind.
Conclusion
The calorie content of a Jersey Mike's Mini 9, or Club Supreme, is typically in the range of 550 to 650 calories, influenced primarily by the type of bread and the addition of condiments like mayonnaise and the olive oil blend. While a tasty and satisfying option, it is one of the higher-calorie mini subs available. By opting for a lighter bread, skipping or reducing heavy condiments, or even choosing the 'Sub in a Tub' option, you can significantly lower the calorie count. Awareness of the nutrition facts allows you to make informed choices that align with your dietary needs without sacrificing the great taste Jersey Mike's is known for.
