Understanding the Calorie Count in Your Sub in a Tub #7
When ordering a "Sub in a Tub" from Jersey Mike's, the final calorie count for your #7 Turkey and Provolone can vary widely. The base of the sub, which is essentially just the turkey, provolone, and veggies, is a very lean, low-calorie starting point. However, the addition of the oil and vinegar, along with any other condiments, can nearly double the caloric value. Therefore, understanding the standard build versus a customized version is crucial for anyone tracking their intake, especially those following a ketogenic or low-carb diet.
The Standard #7: Turkey and Provolone
The standard #7 at Jersey Mike's features high-quality, 99% fat-free turkey breast and provolone cheese. When served as a Sub in a Tub, it's combined with fresh lettuce, tomatoes, and onions. The major factor influencing the calorie increase is the store's signature 'juice'—a blend of oil and red wine vinegar. Without this, the sub is very light, but with it, the fat content and calories rise considerably. Those looking for a truly low-calorie meal should consider ordering the oil on the side or omitting it entirely.
Customization is Key for Calorie Control
One of the biggest advantages of the Sub in a Tub is the ability to customize your meal. This makes it an ideal option for weight management or specific dietary plans like keto. By having full control over your toppings and dressings, you can precisely manage your caloric intake and macronutrient ratios. For example, replacing the oil and vinegar with a lighter dressing or simply extra red wine vinegar can drastically reduce the fat and calorie content. Adding extra protein by doubling the meat will increase calories but also boost the satiating protein component.
- Toppings: Requesting extra pickles, banana peppers, or oregano will add flavor without a significant caloric impact. Choosing low-fat or fat-free dressing alternatives where available can also help manage the total calorie load. Extra cheese, however, will add both calories and fat.
- Meat: Consider the impact of adding different deli meats. While the #7 is turkey, options like roast beef are also lean. Adding higher-fat meats like bacon or salami will increase the overall calorie and fat content.
- Condiments: Condiments are a hidden source of calories. A tablespoon of mayonnaise can add about 100 calories, while adding more oil and vinegar, especially in a larger size, can push the calorie count higher. Being mindful of these smaller additions is essential.
Comparison Table: #7 Sub in a Tub Caloric Variations
| Item | Calories (approx.) | Notes |
|---|---|---|
| Regular #7 Sub in a Tub (No Oil/Vinegar) | 250 kcal | A great low-calorie, high-protein base for customization. |
| Regular #7 Sub in a Tub (With Oil/Vinegar) | 490 kcal | Standard build, with the oil significantly increasing calories. |
| Regular #7 with Mayo | ~590 kcal | Adds around 100 calories for a typical serving of mayonnaise. |
| Giant #7 Sub in a Tub (With Oil/Vinegar) | ~1100 kcal | For the larger appetite, significantly more calories due to more meat, cheese, and dressing. |
Calorie-Saving Strategies for Your Next Order
For those watching their calorie intake, a few simple strategies can make a big difference. The most impactful change is managing the dressing. The oil and vinegar blend, while delicious, is energy-dense. Opting for a spritz of vinegar and a lighter hand on the oil or choosing a zero-calorie dressing can save hundreds of calories. Ordering without the cheese is another way to trim calories and fat, though it will also reduce protein and calcium. Finally, controlling the portion size is key. A "giant" sub in a tub can easily be a meal for two, and splitting it can help manage calories.
- Choose your dressing wisely: Ask for less oil, or just use red wine vinegar for a near-zero calorie flavor boost.
- Add low-calorie toppings: Fill up on extra lettuce, tomatoes, onions, and banana peppers for bulk and nutrients without adding significant calories.
- Go easy on high-fat ingredients: Limit or skip extra cheese or bacon to keep the total fat and calorie count down.
- Listen to your body's hunger cues: With a larger portion like a giant sub in a tub, consider saving half for later to prevent overeating.
The Keto-Friendly Sub in a Tub #7
For those on a ketogenic diet, the #7 sub in a tub is a phenomenal option. Since keto focuses on low carbs and high fat, ordering the standard "Mike's Way" with the oil and vinegar works perfectly. The bread is removed, and the remaining ingredients—turkey, provolone, and veggies—are low in net carbs. The oil adds the necessary healthy fats to keep you in ketosis and feeling full. To maximize the fat content for keto, you could also add a side of mayo or extra provolone cheese. The adaptability of the "sub in a tub" concept makes it a staple for anyone following a keto lifestyle, as you can easily calculate and adjust the macros to fit your daily targets. The key is to communicate clearly with the team member preparing your meal to ensure your customizations are met accurately. For more tips on ordering keto at Jersey Mike's, check out this guide from Hip2Keto.
Conclusion: Your Calorie Count, Your Choice
Ultimately, the number of calories in a Sub in a Tub #7 is not a fixed number but a customizable range. The base ingredients—turkey, provolone, and fresh vegetables—provide a healthy, protein-rich foundation with a relatively low-calorie count. The final number hinges entirely on your choice of condiments, with the oil and vinegar playing the largest role. By being mindful of your additions, you can tailor your meal to meet your specific nutritional goals, whether you're aiming for a lean, low-calorie lunch or a hearty, high-fat keto feast. Being informed and communicating your preferences clearly ensures you get a delicious and nutritious meal that fits your lifestyle perfectly.
Note on nutritional data: The calorie information can vary based on portion size, specific location, and ingredient sourcing. For the most accurate and up-to-date data, always refer to the official Jersey Mike's nutritional information or use a reputable nutrition tracker like Nutritionix.
