Understanding the 'Sub in a Tub'
The 'Sub in a Tub' is a signature offering from Jersey Mike's that replaces the traditional sub roll with a bowl of crisp, shredded iceberg lettuce. This simple substitution significantly reduces the carbohydrate count, making it an excellent choice for individuals on low-carb, keto, or gluten-free diets. The Italian sub version of this dish maintains all the delicious flavors of the original sandwich—the savory meats, tangy vinaigrette, and creamy cheese—without the added calories and carbs from the bread.
Nutritional Breakdown: Standard Italian Sub in a Tub
According to nutritional data, a standard Jersey Mike's #13 Original Italian sub in a tub (made 'Mike's Way' with oil and vinegar) has the following approximate values:
- Calories: 380
- Total Fat: 21 g
- Saturated Fat: 10.5 g
- Cholesterol: 105 mg
- Sodium: 1905 mg
- Total Carbohydrate: 13 g
- Dietary Fiber: 1 g
- Sugars: 5 g
- Protein: 34 g
It's important to note that these values are for the tub as it is typically prepared. Any added extras, or the removal of certain toppings, will alter these figures.
Customizing Your Order for Optimal Nutrition
One of the biggest advantages of ordering a 'sub in a tub' is the ability to easily customize it. Here's how you can tailor your Italian sub to meet different dietary needs:
- For Keto or Low-Carb Diets: The standard tub is already low in net carbs (approximately 12g). To make it even more keto-friendly, consider asking for extra cheese and meat to increase fat and protein content. You can also specify "light oil" or "no oil" to fine-tune the fat ratio. The meat, cheese, and vegetable combination provides a filling meal that keeps hunger at bay.
- For Calorie-Controlled Diets: While 380 calories is a reasonable meal, you can reduce this further. The oil and vinegar 'Mike's Way' dressing contributes a significant portion of the calories and fat. Ordering the sub with no oil can significantly lower the calorie count while still providing plenty of flavor from the meat, cheese, and spices.
- For Lower Sodium Intake: The high sodium content in deli meats is a consideration for some. To reduce the sodium, you could ask for a lighter portion of meat or omit some of the cured options like pepperoni. Adding fresh vegetables can help balance the flavor without increasing saltiness.
The Role of Ingredients in the Tub
Breaking down the typical components helps illustrate their nutritional impact:
- Meats: The Italian sub features provolone, ham, prosciuttini, cappacuolo, salami, and pepperoni. These are protein-dense but also contribute the majority of the fat, sodium, and calories. Choosing leaner proteins, like turkey in a different 'sub in a tub', can lower these numbers.
- Cheese: Provolone adds a source of dairy, fat, and protein. It's a key flavor component but can be moderated if you are watching fat intake.
- Veggies: The shredded lettuce, tomatoes, and onions are a powerhouse of low-calorie volume, fiber, and micronutrients. Ordering extra vegetables is an easy way to increase satiety and nutrient density without adding many calories.
- Dressing: The oil and vinegar mixture ('Mike's Way') adds healthy fats but also contributes a notable amount of calories. Omitting or reducing the dressing is the simplest way to reduce the overall calorie total.
Comparison: Sub in a Tub vs. Sub on Bread
This table clearly shows the significant impact removing the bread has on the nutritional profile of a Jersey Mike's Italian sub.
| Item | Calories | Total Carbs | Net Carbs | Protein | Total Fat | Sodium |
|---|---|---|---|---|---|---|
| Original Italian Sub in a Tub (Regular) | 380 kcal | 13 g | 12 g | 34 g | 21 g | 1905 mg |
| Original Italian Sub on Bread (Regular) | 680 kcal | 71 g | 68 g | 43 g | 24.5 g | 2575 mg |
Note: Nutritional information can vary slightly based on location and preparation.
As the table demonstrates, the sub in a tub is a far better choice for those on a low-carb diet or in a calorie deficit. The calorie difference is nearly 300 kcal, and the carb savings are substantial.
Beyond the Tub: Incorporating the Meal into Your Diet
For many, ordering a 'sub in a tub' is a simple dietary hack. However, for a holistic nutrition diet, it's crucial to consider how this meal fits into your overall intake.
- Portion Control: The 'regular' size sub in a tub is a generous portion. If your daily calorie goal is very low, consider sharing it or saving half for later.
- Balanced Macros: The Italian sub in a tub provides a good balance of protein and fat, which is excellent for satiety. However, for a complete meal, pair it with some nutrient-dense, fiber-rich options like a side salad or steamed vegetables if you aren't ordering the tub 'Mike's Way' with the veggies already.
- Mindful Eating: Being mindful of what you eat and enjoying each bite can help with satiety. For a fast-food meal, the sub in a tub is a surprisingly fresh and flavorful option, promoting a more mindful eating experience.
Conclusion
For anyone monitoring their intake, knowing how many calories is a Jersey Mike's Italian sub in a tub provides valuable insight for making informed dietary choices. With approximately 380 calories, it's a solid, lower-carb alternative to the breaded version, packing in a good amount of protein and flavor. Through smart customization, it can be adjusted to fit various dietary plans, from keto to simple calorie restriction. By opting for a 'sub in a tub' and making mindful additions or subtractions, you can enjoy a delicious and satisfying meal that aligns with your health and wellness goals.
