A Deep Dive into the Calories of a Jersey Mike's Regular #13
When ordering the popular #13 Original Italian sub from Jersey Mike's, many customers are curious about its calorie content. The exact number can vary, primarily based on the type of bread and condiments used. Understanding this allows for more informed dietary choices. A regular-sized sub, which is about 7 inches, is a substantial meal on its own, packed with multiple types of meat, provolone cheese, and toppings. The 'juice'—a blend of oil and red wine vinegar—adds flavor but also contributes to the total calorie count.
Calorie Breakdown by Bread Type
The most significant factor in the calorie count for a Jersey Mike's regular #13 is the bread choice. Let's compare the two standard options:
- White Bread: A regular #13 on white bread contains approximately 910 calories. This bread is a classic choice, providing a softer texture that many enjoy.
- Wheat Bread: A regular #13 on wheat bread, surprisingly to some, has a slightly higher calorie count at about 940 calories. The increased fiber content in wheat bread can add density and slightly more calories compared to the white alternative.
- Rosemary Parmesan Bread: For those who prefer a different flavor profile, the regular #13 on rosemary parmesan bread comes in at approximately 710 calories, a lower-calorie option than the standard white or wheat loaves.
- Gluten-Free Bread: A regular #13 with a gluten-free bread option is reported to have around 640 calories, making it a viable choice for those with specific dietary needs.
The 'Mikes Way' Effect on Calories
Ordering your sub 'Mikes Way' means you're getting onions, lettuce, tomatoes, red wine vinegar, olive oil blend, and spices. The addition of oil is a significant source of calories. While a sub ordered without the oil and vinegar might be around 680 calories, including these standard condiments can raise the total by over 200 calories. The provolone cheese also contributes to the total fat and calorie content.
Calorie Comparison: Regular #13 vs. Other Sizes
To put the calorie count into perspective, it's helpful to compare the regular size to the mini and giant options. This illustrates how portion size directly impacts your overall intake.
| Size | Approximate Calories (on white bread) | Protein (g) | Fat (g) |
|---|---|---|---|
| Mini #13 | ~430 | 22 | 27 |
| Regular #13 | ~910 | 45 | 54 |
| Giant #13 | ~1250 | 76 | 44.5 |
This table highlights that the regular size represents a significant caloric commitment, often amounting to nearly half of a typical daily calorie goal for many individuals.
Strategies for a Lower-Calorie #13
If you love the flavor of the #13 but are watching your calorie intake, you can make several adjustments to your order:
- Opt for a 'Sub in a Tub': This option removes the bread entirely, transforming your sub into a salad. A #13 sub in a tub contains roughly 650 calories, saving a substantial number of calories from the bread.
- Skip the Oil: A regular #13 ordered with just vinegar instead of the oil and vinegar blend can dramatically reduce the fat and calorie count without sacrificing the tangy flavor.
- Light on the Cheese: Provolone cheese is a fatty addition. Asking for half the amount of cheese or skipping it altogether is another way to trim calories.
- Choose the Gluten-Free Bread: The gluten-free bread option offers a significantly lower calorie count for the regular size, at 640 calories.
- Add Extra Veggies: Loading up on additional low-calorie vegetables like banana peppers and pickles can add volume and nutrients without the extra fat.
Conclusion
In summary, the number of calories in a regular #13 sub from Jersey Mike's depends on the bread choice, with the standard white and wheat options ranging from approximately 910 to 940 calories. The total can be significantly impacted by toppings like oil and provolone cheese. By opting for a lighter bread like the gluten-free option, going 'Sub in a Tub', or simply removing the oil, you can still enjoy the delicious flavors of the Original Italian sub while better managing your calorie intake. Always refer to Jersey Mike's official nutrition information or trusted nutrition tracking apps for the most current data.
Frequently Asked Questions
What are the main ingredients in a Jersey Mike's regular #13 sub?
The regular #13, known as 'The Original Italian,' includes provolone cheese, ham, prosciutto, cappacuolo, salami, and pepperoni, served 'Mikes Way' with onions, lettuce, tomato, oil, and vinegar.
Is the calorie count the same for all regular #13 subs?
No, the calorie count varies based on the type of bread used (white, wheat, etc.) and if you include the oil, which adds significant calories.
How can I make my #13 sub healthier?
To make your sub healthier, you can order it as a 'Sub in a Tub,' ask for it without the oil, or opt for the gluten-free bread, which is lower in calories than the standard white or wheat options.
Does ordering a #13 on wheat bread save calories?
No, a regular #13 on wheat bread actually has a slightly higher calorie count (940 calories) compared to the white bread version (910 calories).
How much fat is in a regular #13 Original Italian sub?
A regular #13 Original Italian sub on white bread contains approximately 54g of total fat, which is a high amount for a single meal.
What is a 'Sub in a Tub' and how does it affect calories?
'Sub in a Tub' is a low-carb, lower-calorie option where the sub ingredients are served in a bowl instead of on bread. A regular #13 as a 'Sub in a Tub' has around 650 calories.
Where can I find the official nutritional information for Jersey Mike's?
You can find the official nutritional information on the Jersey Mike's website.
How does the 'Mikes Way' oil and vinegar affect the calorie count?
The olive oil blend is a significant source of calories. A regular #13 without the oil and vinegar can have 680 calories, whereas the 'Mikes Way' preparation with oil can increase it to over 900 calories.
