Decoding the 'Mike's Way' Calorie Count
The final calorie count of a mini #7 Turkey Breast & Provolone sub from Jersey Mike's changes based on preparation. The "Mike's Way" preparation adds the signature dressing. Without oil or vinegar, the sub is a good starting point, but the dressing adds considerable fat and calories.
The Standard Mini #7 Turkey Breast & Provolone
The mini #7 has turkey and provolone. The sub, without oil or mayonnaise, on white bread, has approximately 340 calories. Another source reports 470 calories on wheat bread, including the Mike's Way toppings. A comparison will be made considering the base sub, and then adding the Mike's Way toppings separately.
- Base Sub (Mini, White Bread): Roughly 340 calories, 7.5g fat, 43g carbs, 24g protein.
- Base Sub (Mini, Wheat Bread): Without oil or mayo, the count is slightly different. The wheat bread adds fiber compared to the white version.
What "Mike's Way" Adds
"Mike's Way" means the sub is topped with lettuce, tomatoes, onions, oil, red wine vinegar, and spices. The oil adds extra calories. The oil and vinegar can add nearly 300 calories for the regular size. The amount would be less for a mini sub. A mini serving of just the oil and vinegar can add around 260 calories. A more conservative estimate is that the oil and vinegar on a mini adds approximately 100-150 calories.
Calculating the Mini #7 Mike's Way Calories
To estimate how many calories in a mini 7 Mike's Way, start with the base calories for the mini #7 Turkey Breast & Provolone on either white or wheat bread. Then add the oil and vinegar calories for the 'Mike's Way' dressing. The vegetables add negligible calories.
Example Calculation (Mini #7 on White Bread):
- Base Sub: 340 calories
- Mike's Way Toppings: ~100 calories (estimated from oil and vinegar)
- Total Estimate: ~440 calories
This is a conservative estimate. The value can vary based on oil and vinegar. For those looking to reduce calorie intake, opting out of the oil is most effective.
A Comparative Look at Mini Sub Variations
Here is a comparison table to illustrate how different choices can impact the final calorie count of a mini sub at Jersey Mike's.
| Feature | Mini #7 Plain (White) | Mini #7 Mike's Way (White) | Mini #7 Plain (Wheat) | Mini #7 Mike's Way (Wheat) | Mini #13 Original Italian (White) | Mini #13 Original Italian (Wheat) |
|---|---|---|---|---|---|---|
| Calories (Approximate) | ~340 | ~440 | ~340-395 (base) | ~440-545 | ~430 (base) | ~530 (base) |
| Fat (Approximate) | 7.5g | 20g+ | ~7.5-8g | 20g+ | 15g | 11.5g |
| Carbs (Approximate) | 43g | 45g+ | 44g | 45g+ | 45g | 67g |
| Protein (Approximate) | 24g | 25g+ | 24g | 25g+ | 26g | 40g |
| Mike's Way Toppings | No | Yes | No | Yes | Yes (base) | Yes (base) |
Note: The Mini #13 Original Italian comes with Mike's Way by default, hence the higher baseline calorie count. The figures for 'Mike's Way' in the Mini #7 rows are estimates based on adding the oil and vinegar.
Making Calorie-Conscious Decisions
Making informed choices is crucial for those watching calorie intake. The oil is the biggest calorie driver in the "Mike's Way" preparation. Olive oil is healthy, but calorie-dense. On a sub, this can add up quickly. Ordering your mini sub with just vinegar and spices can lower the calorie impact.
Customization is Key
Jersey Mike's is known for its customizable subs. You can ask for your sub without oil. This preserves much of the flavor profile with minimal calorie addition. Ask for light oil. This allows you to stay aligned with your dietary goals.
Other Nutritional Considerations
It's worth noting the sodium content, which can be high in deli meats and cheeses. The mini #7 on white with Mike's Way has a significant amount of sodium, with estimates around 1080mg. For a balanced diet, it's important to consider all nutritional aspects.
Conclusion
To determine how many calories in a mini 7 Mike's Way, the estimated total is approximately 440 calories, based on the mini #7 Turkey Breast & Provolone sub on white bread plus the oil and vinegar from the "Mike's Way" dressing. This number depends on bread type and the amount of oil used. Ordering without oil or with light oil is a simple strategy for reducing calories. Understanding the components of your order lets you make a more informed and healthier choice at Jersey Mike's.
