Jersey Mike's Turkey and Provolone Sub: A Detailed Nutritional Breakdown
When you're grabbing a sub from Jersey Mike's, the #7 Turkey and Provolone is a popular choice for many. However, the exact calorie count isn't static; it can vary significantly depending on the size, bread type, and whether you get it "Mike's Way" with oil and vinegar, or with other condiments like mayonnaise. This comprehensive guide will walk you through the specifics of the Turkey and Provolone sub's nutritional value, and how you can make it fit your dietary goals.
Calorie Count by Size and Bread Type
One of the most important factors influencing the calorie content of your sub is the size. Jersey Mike's offers several sizes, from Mini to Giant, each with a different bread volume and portion of fillings. Bread choice also plays a role, with white, wheat, and gluten-free options available. Here's a look at the estimated calories for the standard preparation (without oil or mayonnaise) across different sizes and bread types, using data from nutritional guides:
- Mini (White or Wheat): Around 340 calories. This is a great option for a light lunch or snack.
- Regular (White or Wheat): Approximately 530-565 calories. This is the most common size and a moderate meal.
- Giant (White or Wheat): Can reach up to 990 calories. This is a very large portion and contains a significant amount of bread and fillings.
- Regular (Gluten-Free): Roughly 490 calories. The gluten-free bread can be lower in calories than the standard wheat bread, though specific nutrition facts may vary.
The Impact of "Mike's Way" and Additional Toppings
Many people prefer to have their sub prepared "Mike's Way," which includes lettuce, tomatoes, onions, oil blend, red wine vinegar, and spices. The oil blend alone will add extra calories and fat to your sub. For example, adding mayonnaise to a regular sub could increase the calorie count by over 100 calories. Likewise, other toppings and condiments will affect the final nutritional value.
Common Toppings and their Calorie Impact:
- Mayonnaise: Adds a significant amount of fat and calories.
- Oil and Vinegar: The oil adds calories, so it's a good idea to ask for it lightly drizzled.
- Hot Chopped Pepper Relish: Adds flavor with minimal calories.
- Banana Peppers: Low-calorie and adds a nice zing.
- Mustard: Generally low in calories, making it a good choice for flavor.
Customizing Your Sub for Healthier Options
If you're aiming for a lower-calorie meal, Jersey Mike's offers several ways to customize your turkey and provolone sub without sacrificing flavor. One of the most popular healthy alternatives is the "Sub in a Tub". This turns your sub into a salad by serving the fillings in a bowl with lettuce, effectively eliminating the bread and dramatically reducing the overall calorie count.
Healthier Customization Tips:
- Go "Sub in a Tub": Eliminate the bread entirely for a low-carb, high-protein meal.
- Light Oil: If you prefer the classic taste of "Mike's Way," ask for a lighter drizzle of the olive oil blend.
- Vinegar and Spices: These are calorie-free ways to enhance flavor.
- Pile on the Veggies: Load up on fresh vegetables like lettuce, tomatoes, onions, and peppers for added nutrients and fiber with very few calories.
- Avoid Creamy Dressings: Stick to mustard, oil, and vinegar, and skip the mayo.
- Choose the Mini: For a smaller meal, the mini size provides all the flavor in a more calorie-controlled portion.
Comparative Analysis: Turkey and Provolone Sub by Size
To provide a clearer picture, here is a comparison of the calorie and macronutrient distribution for the Turkey and Provolone sub across different sizes, based on available data, without extra oil or mayo.
| Nutritional Aspect | Mini Sub | Regular Sub | Giant Sub |
|---|---|---|---|
| Calories | ~340 | ~530 | ~990 |
| Total Fat | ~7.5g | ~11.5g | ~20g |
| Carbohydrates | ~43g | ~67g | ~129g |
| Protein | ~24g | ~40g | ~73g |
| Sodium | ~1005mg | ~1580mg | ~3130mg |
It's important to note that these values are approximations and can vary slightly depending on ingredient sourcing and preparation. The sodium content, in particular, is quite high even in the standard subs, so those watching their sodium intake should be mindful.
Conclusion
The Jersey Mike's Turkey and Provolone sub can fit into a variety of diets, but understanding the nutritional implications of size and add-ons is key. While a Giant sub with all the fixings can be a high-calorie meal, opting for a Mini or converting it into a "Sub in a Tub" can create a lighter, yet equally delicious, alternative. By making smart choices with bread, size, and condiments, you can enjoy this classic sub guilt-free. To view the official nutritional information, check the Jersey Mike's website.
Frequently Asked Questions
What is the lowest calorie sub at Jersey Mike's? The lowest calorie subs are generally the mini-sized cold subs, especially those ordered as a "Sub in a Tub" with just lettuce and meat. The Turkey and Provolone in a tub, for example, is a low-calorie option.
Is a "Sub in a Tub" really low-carb? Yes, ordering a "Sub in a Tub" removes the bread, which is the primary source of carbohydrates. This is a very popular option for those on a keto or low-carb diet.
Do all Jersey Mike's subs have gluten-free bread? Most Jersey Mike's locations offer certified gluten-free rolls. The gluten-free turkey and provolone sub is a viable option for those with gluten sensitivities, with precautions taken to minimize cross-contamination.
How many calories are in a Giant Jersey Mike's Turkey and Provolone sub? A Giant-sized Turkey and Provolone sub can contain up to 990 calories, particularly if you include extras like mayonnaise or order it "Mike's Way".
Is the Turkey and Provolone sub a healthy choice? With a moderate calorie count and high protein content, a regular-sized Turkey and Provolone can be a relatively balanced meal. However, the high sodium levels should be considered, especially if you have dietary restrictions.
How can I make my Turkey and Provolone sub healthier? To reduce calories, consider ordering a mini size, getting a "Sub in a Tub," asking for light oil or no oil, and loading up on vegetables instead of heavier condiments.
Does adding extra provolone cheese increase the calories significantly? Yes, adding extra cheese will increase the calorie and fat content. If you're watching your intake, sticking to the standard portion is best.
What condiments are best for a low-calorie Turkey and Provolone sub? For a low-calorie option, stick to red wine vinegar, spices like oregano, and optional low-calorie additions like banana peppers or hot relish.
What is the difference in calories between white and wheat bread? The calorie difference between white and wheat bread at Jersey Mike's is minimal for the same size. Most of the calorie count comes from the filling.
Can I find the official nutritional information on Jersey Mike's website? Yes, Jersey Mike's has a nutritional calculator on its website that provides detailed information for all menu items and allows for customization.
