Protein Breakdown for the #8 Club Sub
To understand how much protein is in Jersey Mike's #8, we must first look at its core ingredients. The #8 Club Sub is built with several protein-dense components, including turkey breast, ham, Applewood smoked bacon, and provolone cheese. Each of these contributes to the sub's overall macronutrient profile. The final protein count is influenced by the size you choose (mini, regular, giant) and whether you have it on bread or as a 'sub in a tub'.
Ingredients and Their Contribution to Protein
- Turkey Breast: High-quality, lean protein that forms a substantial base for the sub.
- Ham: Cured ham adds additional protein and flavor.
- Applewood Smoked Bacon: While also adding fat, the bacon contributes a significant amount of protein.
- Provolone Cheese: As a dairy product, provolone provides a good source of protein and calcium.
- Mayonnaise: Adds fat and calories but is not a significant source of protein.
Protein in a Regular Size #8
Based on nutrition data, a regular size #8 Club Sub offers a considerable amount of protein. A regular sub on wheat bread contains approximately 48 grams of protein. Choosing a regular sub on white bread provides a similar protein level, at around 45 grams. This difference is minimal, meaning your bread choice primarily affects carbohydrates and fiber rather than the total protein amount.
Sub vs. Tub: A Comparative Look at Protein
For those monitoring their carbohydrate intake, the "Sub in a Tub" option is a popular choice, eliminating the bread and placing the ingredients on a bed of lettuce. This significantly alters the nutritional makeup, including the protein content.
- Regular #8 on Bread: Offers 45-48 grams of protein.
- #8 Club Sub in a Tub: Contains approximately 34 grams of protein.
While the sub in a tub version contains less protein, this is mainly due to the slightly smaller overall portioning compared to a sandwich made with the same amount of meat. The reduction in carbohydrates and calories is the primary reason for choosing the tub option.
Customizing Your #8 to Alter Protein
Customizing your #8 offers an excellent way to fine-tune your protein intake. Here are some options:
- Add Extra Meat: For a significant protein boost, you can request extra turkey, ham, or bacon. This is the most direct way to increase the protein content.
- Extra Cheese: Requesting extra provolone will slightly increase your protein and add more fat and calcium.
- Remove Ingredients: If you are aiming to reduce calories while keeping protein high, removing the mayonnaise is a simple step. You could also reduce the portion of certain meats, though this is less common.
The #8 vs. Other Protein-Heavy Subs: A Comparison
To put the #8's protein content into perspective, let's compare it to other popular Jersey Mike's options. This table compares the protein in regular-sized subs based on publicly available nutritional data.
| Sub Number & Name | Protein (Regular Size) | Key Protein Sources | Best For |
|---|---|---|---|
| #8 Club Sub | 45-48 grams | Turkey, Ham, Bacon, Provolone | Balanced macros with a mix of lean meat and bacon. |
| #6 Roast Beef and Provolone | 63-64 grams | Roast Beef, Provolone | Maximum protein, lower sodium than the club. |
| #9 Club Supreme | 57 grams | Roast Beef, Turkey, Swiss, Bacon | High-protein alternative to the #8, featuring roast beef. |
The #8 offers a well-rounded mix of flavors and solid protein, but if your primary goal is maximizing protein, the #6 Roast Beef and Provolone sub is the clear winner with up to 64 grams.
Nutritional Profile Beyond Protein
While protein is often a key concern for many diners, the full nutritional profile of the #8 Club Sub is also important to consider. A regular #8 on wheat with mayo contains about 78g of total fat and a very high 2440mg of sodium. For those watching their intake of saturated fat and sodium, opting for the 'sub in a tub' version can help reduce these numbers significantly. Additionally, ordering without mayo will cut down on fat and calories without sacrificing much protein.
Conclusion
Ultimately, the amount of protein in Jersey Mike's #8 is substantial, ranging from a healthy 28-29 grams in a mini to nearly 50 grams in a regular sub. The exact amount depends on your choices regarding size, bread type, and condiments. By understanding the protein contributions of the key ingredients—turkey, ham, bacon, and provolone—you can make informed decisions about how to customize your sub to fit your dietary needs. While the regular sub offers a hefty protein boost, opting for the sub in a tub or adding extra meat provides even more ways to tailor your meal. For the most up-to-date information, consulting the official Jersey Mike's Nutrition Information is always recommended.
