Understanding Your Carb Count at Jersey Mike's
When ordering a sub from Jersey Mike's, the carbohydrate content is primarily dictated by the bread and the portion size. The popular #7 Turkey and Provolone sub serves as an excellent case study for seeing how these factors influence your nutritional intake. While the meat, cheese, and vegetables contribute a small amount, the bread is the dominant source of carbohydrates in a standard sub.
The #7 Turkey and Provolone: A Breakdown
To get a clear picture of the carbohydrate count, it's helpful to examine the nutrition facts for the #7 Turkey and Provolone sub across different sizes and bread options. The numbers below are for the sub without extra toppings, oil, vinegar, or mayonnaise, unless otherwise specified. These additions can slightly alter the final count.
Carbohydrate Comparison by Size and Bread Type
| Size (Sub Type) | Bread Type | Total Carbohydrates (g) | Net Carbs (g) | Source |
|---|---|---|---|---|
| Mini | White | 55 | 53 | |
| Mini | Wheat | 43 | N/A | |
| Regular | Wheat | 68 | 62 | |
| Regular | Gluten-Free | 48 | 44 | |
| Giant | Wheat | 129 | 120 |
From the table, the impact of bread choice is clear. The gluten-free option on a regular sub has far fewer carbs than the standard wheat bread, and the Giant size represents a substantial increase in carbs due to its larger portion of bread.
The 'Sub in a Tub': Your Low-Carb Solution
For those on a keto diet or simply looking to minimize their carbohydrate intake, Jersey Mike's offers a simple and effective solution: the "Sub in a Tub." This option serves all the sandwich fillings—the meat, cheese, and toppings—in a container without the bread. This instantly and dramatically reduces the total carb count, making a turkey sub a viable, low-carb meal.
For example, a Turkey and Provolone Sub in a Tub contains only 8 grams of total carbs, with a net carb count of just 3 grams. This includes the lettuce, tomatoes, onions, and banana peppers. Compared to a regular sub with 68 grams of carbs, this is a massive reduction.
Customizing Your Order to Manage Carbs
There are several ways to further control the carbohydrate content of your Jersey Mike's order beyond simply getting a "Sub in a Tub."
- Choose your toppings wisely: While most fresh vegetables like lettuce, tomatoes, and onions are low in carbs, some condiments can add hidden sugars. The "Mike's Way" preparation, with olive oil and red wine vinegar, is generally carb-friendly, but other sauces should be checked. For instance, honey mustard will increase the sugar and carb count.
- Opt for gluten-free bread: As shown in the comparison table, the gluten-free bread option is a lower-carb choice than the regular white or wheat bread, though not as low as the tub.
- Be mindful of size: The Mini sub is a great option for portion control. A Mini #7 on white bread has significantly fewer carbs than a Regular or Giant size.
The Importance of Balanced Nutrition
While focusing on carb count is important for many dietary plans, it's also crucial to consider the full nutritional picture. A Jersey Mike's turkey sub also provides a significant amount of protein, which is essential for muscle repair and satiety. For example, a regular #7 on wheat bread contains 44 grams of protein, while the "Sub in a Tub" option still provides 30 grams. This high protein content helps you feel full and satisfied, which can aid in weight management.
Decoding the "Mike's Way" and Add-ons
The standard "Mike's Way" for a sub includes onions, lettuce, tomatoes, spices, and a blend of olive oil and red wine vinegar. When counting carbs, it is important to remember that these fresh ingredients add minimal carbohydrates, mostly in the form of fiber. The seasonings and oil/vinegar mixture add flavor without significantly increasing the carb count. However, additions like certain sauces or sweet peppers can add more sugar and therefore carbs. Always check the nutrition facts on the Jersey Mike's website for specifics, especially for dressings.
Conclusion
For those wondering how many carbs are in a Jersey Mike's turkey sub, the answer depends entirely on the size and preparation method. A regular #7 on wheat bread has 68 grams of carbs, primarily from the bread, while a "Sub in a Tub" drastically reduces this to just 8 grams. By choosing the right size and preparation, such as opting for the low-carb tub or a gluten-free bread, you can easily fit a Jersey Mike's turkey sub into a carb-conscious diet. It’s a versatile meal that can be tailored to meet a wide range of nutritional needs.
