How many calories in a Jersey Mike's mini roast beef sub?

November 26, 2025 •

4 min read

A Jersey Mike's mini roast beef sub typically contains between 460 and 560 calories, depending heavily on the bread choice and added toppings. Understanding exactly how many calories are in a Jersey Mike's mini roast beef sub requires looking at the base sub's nutritional information and factoring in popular additions like "Mike's Way".

Quick Summary

A Jersey Mike's mini roast beef sub's calorie count varies by bread and toppings, ranging from approximately 460 calories for the basic version to over 500 when prepared "Mike's Way".

Key Points

Base Calories: The Jersey Mike's mini roast beef sub's base calories (without dressing) typically fall between 470 and 520, varying by bread type.
Impact of 'Mike's Way': Adding the signature oil and vinegar blend, known as "Mike's Way," significantly increases the total calorie count by 30 to 70 calories.
Bread Options Matter: Choosing Rosemary Parmesan bread can result in a lower-calorie sub compared to white or wheat bread, especially when ordered without oil.
Customization for Fewer Calories: To reduce calories, consider ordering without oil and mayonnaise, and load up on fresh vegetables instead.
High Protein Content: Despite the calorie variations, the mini roast beef sub remains a good source of protein due to its use of lean roast beef.
Sodium Content: Be mindful of the sandwich's high sodium content, a common trait of many deli-style sandwiches.
Alternative 'Sub in a Tub': For a low-carb, low-calorie option, order the roast beef and provolone as a "Sub in a Tub" (salad).

The Base Calories: Mini Roast Beef & Provolone

The primary factors affecting the calorie count of a Jersey Mike's mini roast beef sub are the type of bread and the additions. The standard mini roast beef sub, which is the #6 on the menu, features roast beef and provolone cheese. The base calorie count for this sub, before any oil, vinegar, or mayonnaise is added, can be found for different bread types. The Mini size is approximately 5 inches long, a smaller option for those seeking a lighter meal.

Core Ingredients and Their Impact

Bread: The choice of bread has a significant impact. Wheat bread tends to have more fiber and slightly more calories than white bread. Rosemary Parmesan bread adds a unique flavor profile along with its own calorie contribution.
Roast Beef: Jersey Mike's uses high-quality, 99% fat-free roast beef, which is a great source of lean protein. This keeps the protein content high and the fat from the meat itself relatively low.
Provolone Cheese: The provolone adds to the fat and calorie total, contributing to the sandwich's overall richness.

How Toppings Affect Your Calorie Count

One of the biggest variables is how you order your sub. "Mike's Way" is a popular option that includes a blend of olive oil, red wine vinegar, and spices, which notably increases the calorie count. Other popular additions, like mayonnaise, further add to the total. Here's a breakdown of how different choices influence the final number.

Topping Calorie Additions

"Mike's Way": This signature preparation adds a significant amount of calories, primarily from the olive oil blend. For the mini sub, this can add anywhere from 30 to 70 calories depending on the bread choice.
Mayonnaise: Adding mayonnaise is another factor. A tablespoon of standard mayonnaise is roughly 90-100 calories. If you add this, the calorie count will rise dramatically.
Extra Cheese or Meat: Opting for more provolone or additional roast beef will, of course, increase the total calories and fat content.
Vegetables: Standard vegetables such as lettuce, tomatoes, and onions add very few calories, making them a great way to add bulk and nutrients without a significant calorie increase.

Nutritional Comparison: Mini #6 Roast Beef & Provolone


Bread Type	Preparation	Approx. Calories	Protein (g)	Fat (g)	Sodium (mg)
White Bread	Without "Mike's Way"	500	40	13	720
White Bread	With "Mike's Way"	540	36	25	740
Wheat Bread	Without "Mike's Way"	520	40	17	690
Wheat Bread	With "Mike's Way"	540	37	25	720
Rosemary Parmesan	Without "Mike's Way"	470	38	16.5	585
Rosemary Parmesan	With "Mike's Way"	560	37	26	800

Customization for a Lighter Sub

If you are watching your calorie intake, there are several ways to enjoy a delicious mini roast beef sub from Jersey Mike's without overdoing it. A simple request can significantly reduce the calorie and fat content. For example, opting for the sub without "Mike's Way" is one of the most effective strategies.

Tips for Reducing Calories:

Hold the oil: The olive oil blend in "Mike's Way" adds most of the extra fat and calories. Requesting your sub without it is the easiest way to cut down.
Skip the mayo: Mayonnaise is another major calorie contributor. Instead, use the red wine vinegar for flavor or opt for mustard.
Choose your bread carefully: As the comparison table shows, the Rosemary Parmesan bread can sometimes offer a slightly lower calorie base if you're getting it plain.
Load up on veggies: Ask for extra lettuce, tomatoes, or onions. These add bulk, nutrients, and crunch with minimal calories. This is a great way to feel more satisfied from your meal.
Consider a sub in a tub: For an even lighter option, you can order the roast beef and provolone in a bowl instead of on bread. This can cut hundreds of calories while still providing the core flavor and protein.

Nutritional Breakdown

Looking beyond just the calorie count, the mini roast beef sub offers a solid nutritional profile for a fast-food option. It's particularly high in protein, which is essential for muscle repair and feeling full. The roast beef is lean, making it a better choice than some other deli meats. However, it's important to be mindful of the sodium content, which can be high due to the processed deli meat and cheese. This is a general issue with most sandwiches of this type, and it's something to balance with the rest of your daily intake.

Conclusion

To determine how many calories are in a Jersey Mike's mini roast beef sub, you must consider the bread and toppings. The base mini sub ranges from roughly 470 to 520 calories depending on the bread choice alone. Adding the traditional "Mike's Way" preparation can increase this to between 540 and 560 calories. For a lower-calorie meal, skipping the oil and mayonnaise, choosing a lighter bread, or opting for a "Sub in a Tub" are all excellent strategies. The most accurate nutritional information for your specific order can be found by consulting Jersey Mike's official resources or reliable nutrition tracking sites.

For more detailed nutritional info on specific orders, it is recommended to check Jersey Mike's website for the most up-to-date data on all menu items.

Frequently Asked Questions

Subtracting the provolone cheese would lower the calorie count. For the Mini #6 on white bread, removing the cheese would likely reduce calories by about 40-50, resulting in approximately 460 calories without "Mike's Way".

The lowest calorie option is likely the mini roast beef and provolone on Rosemary Parmesan bread without oil, vinegar, or mayonnaise, which has about 470 calories.

Adding 'Mike's Way' (oil and vinegar) typically adds between 30 and 70 calories to a mini sub, with the exact amount varying based on the bread type and portion size of the dressing.

A regular roast beef sub is significantly larger and therefore higher in calories. For example, a regular #6 on wheat bread is 700 calories, while the mini is about 540.

Yes, the mini roast beef sub is a good source of protein. It can contain around 36 to 40 grams of protein, contributing significantly to your daily intake.

Reducing the provolone cheese and skipping the oil and vinegar will help, but most of the sodium comes from the deli meat itself. To minimize sodium, consider an alternative sandwich with less processed meat or ask for less meat.

Jersey Mike's offers gluten-free bread, which can be substituted for an additional charge. This will change the overall nutritional information, so check the specific calorie information for the gluten-free version.