Understanding Sodium Levels in Jersey Mike's Subs
Fast food sandwiches often have high sodium levels, and Jersey Mike's subs are no exception. The main sources of sodium are the processed meats and cheeses, along with the bread. Processed deli meats contain high sodium as a preservative. Condiments and sauces, such as the American cheese in hot subs, also add significantly to the sodium content. This is especially important for those managing blood pressure or other health conditions.
Sodium Content by Sub Type
Cold Subs
- Jersey Shore's Favorite (#2): This cold sub features ham, provolone, and cappacuolo. A regular-sized version contains 2070 mg of sodium.
- Super Sub (#5): Combining provolone, ham, prosciuttini, and cappacuolo, a regular sub on wheat bread contains 1800 mg of sodium.
- Club Supreme (#9): Even on wheat with mayonnaise, the Regular Club Supreme has 1865 mg of sodium, largely from turkey, roast beef, and provolone.
- Albacore Tuna Salad Sub (#10): A regular sub on wheat contains 1405 mg of sodium.
Hot Subs
- Chicken Philly (#16): A regular sub on white bread contains 2290 mg of sodium.
- Steak Philly (#17): The regular Steak Philly on white bread has 1820 mg of sodium. The American cheese used is a significant contributor.
Lower Sodium Options
Some choices offer lower sodium amounts. These are typically simpler sandwiches with fewer processed meats and cheeses.
- Cancro Special: A regular-sized Cancro Special has 275 mg of sodium.
- Veggie Sub (#14): A regular Veggie Sub on white bread has 925 mg of sodium, with most coming from provolone cheese. Substituting with Swiss cheese can reduce the total sodium to 104 mg.
- Customize 'In a Tub': Ordering a sub "in a tub" (without bread) and controlling toppings and cheese is the best way to get the lowest sodium.
How to Reduce Sodium When Ordering
Tips to lower sodium at Jersey Mike's:
- Order a 'Mini' size: A smaller size reduces high-sodium ingredients.
- Request less meat or cheese: Ask for smaller portions of sodium-rich ingredients.
- Substitute cheeses: Replace provolone with Swiss cheese. You can also ask for no cheese.
- Hold the dressing or use olive oil: Plain olive oil is a sodium-free alternative.
- Choose fresh vegetables: Add lettuce, tomatoes, and onions.
- Get a 'Sub in a Tub': This eliminates bread, which contains sodium.
Sodium Comparison: Popular vs. Lower-Sodium Subs
| Sub Sandwich | Sodium (mg) | Notes |
|---|---|---|
| #16 Chicken Philly | 2290 | Highest sodium hot sub |
| #2 Jersey Shore's Favorite | 2070 | Highest sodium cold sub |
| #9 Club Supreme | 1865 | Regular on wheat w/ mayo |
| #17 Steak Philly | 1820 | Sodium from meat, cheese, bread |
| #10 Albacore Tuna Salad | 1405 | Prepared salad adds salt |
| #14 Veggie Sub (with Provolone) | 925 | Provolone cheese is a major factor |
| #6 Roast Beef & Provolone | 850 | Lower meat-based option |
| #14 Veggie Sub (with Swiss) | 104 | Significantly lower with Swiss |
| The Cancro Special | 275 | Low-sodium cold option |
Conclusion
Jersey Mike's subs can contribute a significant amount of sodium. Options like the Philly cheesesteaks and some cold cuts are high in sodium. The Cancro Special and the Veggie Sub customized with Swiss cheese are much lower-sodium alternatives. By being mindful of choices like smaller sizes and ingredient customization, it is possible to enjoy a satisfying sub without excessive sodium. Consider visiting the official Jersey Mike's nutrition page for more details.
