The Base Calorie Count for the Mini #7
For those tracking their intake, knowing the base nutritional information is a crucial first step. The mini #7 is a cold sub featuring turkey breast and provolone cheese. Without any added oil, vinegar, or mayonnaise, the base sandwich has a considerably lower calorie count.
According to some nutrition databases, a mini #7 on wheat bread without any dressings has about 340 calories. This makes it a relatively lighter option on the menu, especially when compared to its larger counterparts or subs with high-fat additions. The base components—lean turkey, provolone, and bread—are the primary contributors to this initial figure.
Here is a quick breakdown of the core components for a basic mini #7:
- Turkey Breast
- Provolone Cheese
- Bread (White or Wheat)
The Impact of "Mike's Way" and Other Customizations
Jersey Mike's offers a wide array of customization options, and the most notable is ordering the sub "Mike's Way." This adds a mixture of olive oil blend and red wine vinegar, along with spices, which significantly boosts the calorie count due to the fat content in the oil.
For a mini #7 prepared "Mike's Way" on wheat bread, the calorie total rises to approximately 470. The addition of the oil, while adding a unique flavor, contributes a substantial amount of calories and fat. This is a critical detail for anyone monitoring their calorie intake.
Beyond Mike's Way, adding mayonnaise or other sauces can further increase the final count. A single tablespoon of mayonnaise can add around 90-100 calories, so it is important to be mindful of each addition when customizing your order.
How Bread Type Affects Your Calorie Intake
Jersey Mike's offers different bread options, and each one has a slightly different nutritional profile. The choice of bread is another factor that can influence the final calorie count of your mini #7.
As seen in the search results, a mini #7 on white bread can also have a different calorie count compared to the wheat version. The Rosemary Parmesan bread, for instance, adds even more calories due to its ingredients. This table illustrates the potential differences based on bread and preparation style.
| Preparation | Bread Type | Approximate Calories | Source |
|---|---|---|---|
| Plain (no oil/vinegar) | White or Wheat | 340 | MyFoodDiary, CalorieKing |
| Mike's Way | Wheat | 470 | Eat This Much, Nutritionix |
| Mike's Way | White | 470 | Eat This Much |
| Mike's Way | Rosemary Parmesan | 490 | Eat This Much |
Tips for a Lower-Calorie Mini #7
If you're watching your calories but still want to enjoy a Jersey Mike's mini #7, there are a few ways to make a lighter choice:
- Hold the Oil: The olive oil blend is a significant calorie booster. Simply ask for your sub without it.
- Light on the Vinegar: While not as calorie-dense as oil, limiting the amount of vinegar can still help keep things lighter.
- Skip the Mayo: This is an easy way to cut 100+ calories per sandwich.
- Load Up on Veggies: Add more non-starchy vegetables like lettuce, onions, and peppers for more volume and nutrients without many calories.
- Consider a Sub in a Tub: For the lowest-calorie option, skip the bread entirely and order your ingredients in a bowl. This removes a large portion of the carbohydrates and calories.
Conclusion
So, how many calories is a mini number 7 at Jersey Mike's? The answer depends entirely on your order. The base sandwich on wheat bread starts at a reasonable 340 calories, but adding the standard "Mike's Way" dressings boosts it significantly to around 470 calories. Additional toppings and different bread types also increase the final tally. For the most accurate and up-to-date information, consulting the official Jersey Mike's nutritional page is recommended. By understanding these variables, you can make an informed decision and enjoy your sub while staying on track with your dietary goals.
