Understanding the Baseline Calorie Count
When you order a classic giant number 13 Original Italian from Jersey Mike's, the standard preparation includes provolone, ham, prosciuttini, cappacuolo, salami, and pepperoni, along with lettuce, tomato, onions, oil, vinegar, and spices. The most cited calorie figure for this complete build is approximately 1780 calories for the sub on wheat bread. For those opting for the seeded Italian bread, the total comes in at around 1740 calories, while the white bread version is close to 1730 calories. This makes the giant sub a substantial meal, potentially consuming a large portion of a person's daily recommended calorie intake, which is typically 2000 for general nutrition advice.
How Customization Changes the Calorie Count
The beauty of a sub shop is the ability to customize your meal, but this also means the nutritional information is not set in stone. The most significant variable is the inclusion of oil, vinegar, and mayonnaise, which are major calorie contributors. For example, a giant #13 on white bread without vinegar, oil, or mayonnaise contains only 1274 calories—a reduction of over 450 calories compared to the full-calorie seeded Italian version. Simply controlling the amount of these dressings can make a huge difference in the final nutritional impact of your sub.
The "Giant" vs. "Regular" Size Comparison
To put the giant sub into perspective, it's helpful to compare it to the standard regular size. While calorie counts for the regular size vary by customization, a regular #13 on seeded Italian bread has approximately 740 calories, compared to the giant's 1740. This means the giant is more than twice the calories, highlighting that it is often intended to be a sharable meal rather than a single-serving option.
Macronutrient Breakdown of a Giant #13
Beyond just calories, the giant Original Italian provides a significant amount of macronutrients. The total fat content is particularly high due to the multiple types of cured meats and the standard oil and vinegar dressing. Carbohydrates mainly come from the large portion of bread. Here is a typical breakdown for a giant sub on wheat bread, according to Nutritionix:
- Fat: 104g, which is 133% of the daily recommended value.
- Saturated Fat: 28g, which is 140% of the daily value.
- Carbohydrates: 121g, which is 44% of the daily value.
- Dietary Fiber: 12g, providing 43% of the daily value.
- Protein: 81g.
Tips for a Healthier Giant #13
For those who love the taste but want to be more mindful of their intake, here are some tips:
- Go easy on the oil: The oil is a major source of fat and calories. Requesting "light oil" or no oil and vinegar can save you hundreds of calories.
- Skip the mayo: Mayonnaise is a creamy but calorie-dense addition. The sub's flavor profile from the meats and provolone is often enough.
- Load up on veggies: Ask for extra lettuce, tomatoes, and onions to increase volume and nutrients without adding many calories.
- Share your sub: The giant size is often large enough for two meals. Eating half for lunch and saving the rest for dinner is a great strategy.
- Consider a sub in a tub: Jersey Mike's offers any sub in a bowl without the bread, a low-carb, low-calorie alternative.
Giant #13 Calorie Comparison
| Item | Bread Type | Calories (Approx.) | Key Difference |
|---|---|---|---|
| Giant #13 (Standard) | Wheat | 1780 | Dressed with oil and vinegar |
| Giant #13 (Standard) | White | 1730 | Dressed with oil and vinegar |
| Giant #13 (Standard) | Seeded Italian | 1740 | Dressed with oil and vinegar |
| Giant #13 (No Condiments) | Wheat | 1250 | Excludes oil, vinegar, and mayo |
| Giant #13 (Gluten-Free, no condiments) | Gluten-Free | 1150 | Smaller bread roll |
Conclusion
The giant number 13 from Jersey Mike's is a hearty meal, but its calorie count is highly dependent on customization. While a fully dressed version can exceed 1700 calories, a few simple tweaks, like opting for no oil or vinegar, can significantly lower the final tally. Enjoying this delicious Italian sub is certainly possible, but being mindful of portion size and condiments is crucial for those watching their calorie intake. For more detailed nutrition information on Jersey Mike's products, refer to official nutritional resources like Nutritionix.
