How much protein is in a BLT from Jersey Mike's?

October 29, 2025 •

3 min read

According to nutrition data, a regular BLT sub from Jersey Mike's on white bread contains approximately 25 grams of protein. However, the total protein can fluctuate significantly depending on the bread choice, sandwich size, and any additions or subtractions. Understanding how much protein is in a BLT from Jersey Mike's requires looking at the specific build of the sandwich.

Quick Summary

The protein content of a Jersey Mike's BLT varies by size and bread, but a regular sub generally contains a solid amount, primarily from the bacon. Larger subs and wraps will have more, while opting for a sub in a tub or certain bread types will alter the final nutritional value.

Key Points

Regular BLT Protein: A regular BLT on white bread at Jersey Mike's contains up to 25 grams of protein.
Size Matters: Giant BLT subs contain significantly more protein than mini or regular sizes due to a larger portion of bacon and bread.
Varies by Bread: The protein content can differ slightly between white and wheat bread, but size is the more impactful factor.
Sub in a Tub: This low-carb option significantly reduces the overall protein content compared to a standard sub, as it lacks the protein from the bread.
Bacon is Key: The vast majority of the protein in a Jersey Mike's BLT comes directly from the bacon.
Check Official Sources: Always consult Jersey Mike's official nutrition information for the most accurate data, especially since menu items and preparation can vary.

Understanding Jersey Mike's BLT Protein Content

When you order a BLT from Jersey Mike's, you might be focused on the crispy bacon and fresh toppings. For those tracking their macros, however, the protein content is a key consideration. The standard BLT is more than just bacon; the bread also contributes to the total protein count. The specific numbers can change based on the preparation method and the size you choose.

Factors Affecting Your BLT's Protein

Several elements of your Jersey Mike's order will influence the final protein count. Being aware of these can help you customize your meal to fit your dietary needs.

Size: Jersey Mike's offers several sizes: Mini, Regular, and Giant. Unsurprisingly, the giant sub will contain far more protein than the mini version due to the larger quantity of ingredients, especially the bacon and bread.
Bread Type: The type of bread you select can make a difference. Different sources cite slightly different values for white versus wheat bread, with some indicating similar protein levels and others showing minor variations. The primary impact comes from the size, not the specific grain.
Add-ons: While the BLT is a simple sandwich, adding items like extra bacon will increase the protein. Conversely, removing the bacon entirely will drastically reduce the protein and is not recommended if that is your primary goal.
Sub in a Tub: For those on a low-carb diet, the "Sub in a Tub" option removes the bread entirely. This lowers the carbohydrate and calorie count, but also reduces the overall protein, though the bacon remains the main source.

Protein Content Comparison: BLT Variations

Here is a comparison of the approximate protein content for different BLT options at Jersey Mike's, compiled from various nutritional databases. Note that these are estimates and can vary slightly based on specific store preparation.


BLT Variation	Approximate Calories	Approximate Protein	Main Protein Source
Regular Sub (White Bread)	700-780	25g	Bacon, Bread
Regular Sub (Wheat Bread)	700	19g	Bacon, Bread
Giant Sub (White Bread)	1080+	40g+	Bacon, Bread
BLT in a Tub (Regular)	470	15g	Bacon
Wheat Wrap (Regular)	580	22g	Bacon, Wrap

It's clear from this table that the Regular sub on white bread often has a higher protein count than its wheat counterpart, though some sources show similar numbers depending on ingredients. The Giant sub offers the most protein, while the tub option is the lowest due to the removal of bread.

Where does the protein come from?

The majority of the protein in a Jersey Mike's BLT comes from the bacon. Bacon is a high-protein, high-fat meat, and the generous portion in a Jersey Mike's sub makes it the dominant protein contributor. The bread, whether white or wheat, also provides a significant portion of the total protein. The vegetables, while nutritious, contribute very little to the overall protein content of the sandwich.

Making Health-Conscious Choices

If you are aiming for a lower-calorie or lower-fat meal, but still want the BLT, consider the "Sub in a Tub." While it lowers the protein, it also significantly cuts the overall calories and carbohydrates. For those seeking maximum protein, the Giant BLT sub is the best choice. For most consumers, the regular sub offers a balanced meal with a decent protein punch. To optimize your meal, you can also ask for extra bacon, though this will also increase the fat and calorie count.

A Deeper Dive into Nutrition

For a detailed analysis of all the components, including other macros and micronutrients, you can consult Jersey Mike's official nutrition page or a third-party aggregator like Nutritionix. These resources provide breakdowns of everything from fat and carbs to sodium and vitamins, helping you make a truly informed decision about your meal. For instance, the sodium content is quite high in the regular BLT, so it's wise to be mindful of that if you have dietary restrictions.

Conclusion

The protein content of a Jersey Mike's BLT is respectable, particularly in the larger sizes. A regular sub on white bread provides around 25 grams of protein, a solid contribution to your daily intake. The exact amount is highly dependent on your size and customization choices. By understanding the nutritional factors at play, you can confidently order a BLT that aligns with your health and fitness goals.

Frequently Asked Questions

Not necessarily. Nutrition information suggests a regular BLT on white bread can have slightly more protein than its wheat counterpart, though the difference is minimal and size is a bigger factor.

A giant BLT from Jersey Mike's can contain over 40 grams of protein, sometimes reaching 50 grams or more depending on the preparation and bread type, as it has a much larger serving of all ingredients.

While it contains a decent amount of protein, a BLT is also high in fat and sodium. It can be part of a post-workout meal, but it's important to consider the overall nutritional profile, including the high calorie count.

Jersey Mike's does not specify using lean bacon. Bacon is generally a high-fat and high-sodium meat, so customers should expect a standard preparation unless a low-fat option is requested.

You can increase the protein by ordering the Giant size or by asking for extra bacon, which will add a significant amount of protein to your sandwich. Adding extra meat from other options is not typical for a standard BLT.

According to nutritional data, a regular BLT Sub in a Tub contains about 15 grams of protein, as it removes the bread and its protein contribution.

While the recipe is standardized, minor variations in ingredient amounts can occur between locations. For the most accurate and up-to-date information, consulting the official Jersey Mike's nutrition guide is best.