Protein Content Varies by Size and Preparation
To accurately answer the question of how much protein is in Jersey Mike's #7, it is crucial to consider the various ordering options. The standard sub is the most common, but Jersey Mike's offers several sizes and a breadless alternative, all of which impact the final protein count. While the core ingredients—turkey breast and provolone cheese—are consistent protein sources, the portion size is the main driver of the nutritional variation. Understanding these differences allows for better meal planning and helps you align your fast-food choice with your dietary needs.
The Standard Sub: Mini, Regular, and Giant
The most straightforward way to look at the protein in the #7 is to break it down by size. Jersey Mike's offers a Mini, Regular, and Giant version of all its subs. For the #7 Turkey and Provolone on standard white or wheat bread, the numbers are substantial, particularly for the larger sizes. A regular-sized sub, often considered a full meal, offers a significant protein boost, while a giant can easily cover more than a day's worth of protein for many individuals.
- Mini #7: A convenient, smaller portion, the mini sub provides around 25 to 26 grams of protein, making it a solid option for a lighter lunch or a substantial snack.
- Regular #7: The standard size, this sub packs approximately 44 grams of protein when prepared 'Mike's Way' on wheat bread. This is a great, filling choice for those aiming for a high-protein meal.
- Giant #7: For those with more significant protein requirements, the Giant is an excellent source. Containing around 73 to 77 grams of protein, it is a meal intended for sharing or for an exceptionally large appetite.
The 'Sub in a Tub' Option
A breadless option known as the 'Sub in a Tub' is a popular choice for those following low-carb diets, such as ketogenic or simple calorie-restricted plans. By removing the bread, the overall calories and carbohydrates are drastically reduced, but the protein remains a centerpiece of the meal. The protein content for a regular-sized #7 in a tub typically ranges from 30 to 32 grams, with the exact number varying based on the source and any added toppings. Some diners add extra meat to boost the protein further.
Comparison Table: #7 Protein by Serving Size
To provide a clear overview, here is a comparison of the protein content across the different serving styles of the #7 Turkey and Provolone sub.
| Sub Version | Serving Size | Approximate Protein Content | Key Dietary Takeaway |
|---|---|---|---|
| Mini #7 | Mini | ~25-26 grams | Ideal for a lighter meal or snack |
| Regular #7 | Regular | ~44 grams | A satisfying, high-protein lunch |
| Giant #7 | Giant | ~73-77 grams | Excellent for a post-workout recovery or shared meal |
| 'Sub in a Tub' | Regular | ~30-32 grams | A great low-carb, high-protein alternative |
Customizing Your Sub for Protein Goals
While the base recipes are a great starting point, Jersey Mike's menu is highly customizable, which can be beneficial for specific dietary goals. To maximize the protein in your #7 sub, you can request 'extra meat'. This simple modification will significantly increase the protein content, although it will also add to the calorie count. The turkey breast is the primary protein source, so adding more is the most effective strategy. Alternatively, if your goal is to reduce calories while maintaining protein intake, opting for the 'Sub in a Tub' or requesting no oil and vinegar can lower the fat content without sacrificing the filling turkey and provolone.
Potential Downsides and Considerations
Despite the high protein content, the #7 sub can also be high in calories, fat, and especially sodium, depending on the size and preparation. For example, a regular sub on wheat can contain nearly 2000mg of sodium, close to the daily recommended limit for many people. This is largely due to the combination of the processed turkey, provolone cheese, and the oil and vinegar dressing. For individuals watching their sodium or calorie intake, it is important to be mindful of these additional factors. Requesting no oil and vinegar or less cheese can help manage these nutritional aspects. Jersey Mike's provides nutritional information on their website, which is a valuable resource for making informed decisions based on your personal health goals.
Conclusion: A High-Protein Meal with Flexibility
Ultimately, a Jersey Mike's #7 provides a substantial amount of protein, particularly in its larger sizes. A regular sub offers a convenient and satisfying protein boost for lunch or dinner. For those on low-carb diets, the 'Sub in a Tub' offers a comparable protein count with fewer carbs. By understanding the nutritional breakdown and customization options, you can enjoy this popular sub while staying on track with your nutritional goals. While the sub is an excellent protein source, it is also important to consider the total calorie, fat, and sodium content and make adjustments as needed to fit a balanced diet.
