Jersey Mike's Turkey Sub Protein Content by Size
To understand the total protein in a Jersey Mike's turkey sub, it's crucial to look at the different available sizes. The amount of protein increases with the size of the sandwich, as more meat and cheese are added. Jersey Mike's offers three main sizes: Mini, Regular, and Giant. For each size, the base protein comes from the turkey breast and provolone cheese, but the total macronutrient profile is also influenced by the bread and other condiments. A regular-sized sub, for instance, provides a substantial protein boost suitable for lunch or dinner, especially for those monitoring their protein intake for fitness or health reasons.
Nutritional Variations and Customization
The type of bread and the toppings chosen can also alter the final protein count. For example, opting for a sub on wheat bread or in a low-carb "sub in a tub" can slightly change the protein ratio. The classic "Mike's Way" preparation—with onions, lettuce, tomatoes, red wine vinegar, olive oil blend, and spices—will not significantly impact the protein content, but adding extra cheese or meat would. Conversely, removing cheese would lower the overall protein. Toppings like bacon or extra turkey can provide an even greater protein boost for those with higher daily intake goals.
- Mini #7 Turkey and Provolone: A Mini sub on white bread contains around 25 grams of protein, making it a solid, smaller-portion option. This is a great choice for a lighter meal or snack that still delivers a good protein punch.
- Regular #7 Turkey and Provolone: A regular sub on white bread packs in about 43 grams of protein. This size offers a significant protein quantity, perfect for a standard lunch.
- Giant #7 Turkey and Provolone: The Giant sub, especially on wheat bread, is a protein powerhouse, delivering a substantial 77 grams of protein. This is an excellent option for post-workout fuel or for sharing.
Comparison of Jersey Mike's Turkey Subs
To help visualize the protein differences, here is a comparison table of the #7 Turkey and Provolone sub in its most common forms, based on nutritional data.
| Sub Option | Size | Protein (g) | Total Calories | Carbohydrates (g) | Total Fat (g) |
|---|---|---|---|---|---|
| Turkey & Provolone | Mini (White) | 25 | 395 | 55 | 8 |
| Turkey & Provolone | Regular (White) | 43 | 800 | 67 | 39 |
| Turkey & Provolone | Giant (Wheat) | 77 | 1030 | 126 | 27 |
| Turkey & Provolone | Regular (Wheat) | 44 | 800 | 68 | 39 |
| Turkey & Provolone | Bowl | 29 | 250 | 9 | 10 |
Optimizing Your Order for Protein
While a standard turkey sub is already rich in protein, certain modifications can help you meet specific dietary goals. If you're focusing on maximizing protein while keeping other macronutrients in check, consider these options:
- "Sub in a Tub": Ordering your turkey sub without the bread is a game-changer for protein-focused diets. The Turkey and Provolone in a tub, for instance, contains 29 grams of protein and significantly fewer calories and carbs than its sandwich counterparts. It essentially isolates the meat, cheese, and vegetable toppings.
- Double the Meat: Most Jersey Mike's locations allow you to add extra meat to any sub. Doubling the turkey will, in turn, double the primary protein source, turning an already protein-rich meal into a true powerhouse.
- Hold the Mayo: The classic "Mike's Way" includes a blend of olive oil and red wine vinegar. However, if your sub includes mayonnaise, asking for it to be omitted or replaced with a lighter condiment can help manage overall fat and calorie intake without impacting the protein.
Conclusion
A turkey sub from Jersey Mike's provides a substantial amount of protein, making it a popular choice for those with an eye on their nutrition. The exact protein content depends heavily on the size you choose, with a regular-sized sub offering around 43 grams of protein and the giant size providing up to 77 grams. By customizing your order—such as opting for the "Sub in a Tub" or adding extra meat—you can tailor your sandwich to fit specific dietary needs. Understanding these nutritional nuances allows you to make an informed decision and enjoy a satisfying, protein-packed meal.
Authoritative Link
For more detailed nutritional information and the official menu, visit the official Jersey Mike's website. Jersey Mike's Nutritional Information
