Is Jersey Mike's a Healthy Place to Eat?

October 28, 2025 •

4 min read

While fast-food often gets a bad rap, not all menu items are created equal, and some chains offer healthier customization options. Whether Jersey Mike's is a healthy place to eat depends on what you order and how you customize it.

Quick Summary

This article provides a comprehensive overview of Jersey Mike's nutritional information, exploring both the healthy and unhealthy menu options. Learn how to navigate the menu to make smart, informed choices, with tips for customizing subs, ordering "in a tub," and managing sodium and calorie intake.

Key Points

Sodium is a Major Issue: Many Jersey Mike's regular subs contain well over the daily recommended limit of sodium, largely due to deli meats and cheeses.
Customization is Essential: Choosing lean meats like turkey, skipping extra cheese, and opting for a "Sub in a Tub" are key strategies for building a healthier meal.
Portion Sizes Matter: The large and giant sub sizes can pack a massive number of calories, fat, and sodium into a single meal; opt for mini or regular sizes.
Look Beyond the Obvious "Healthy" Options: The vegetarian sub, for instance, is surprisingly high in fat and calories due to the generous amount of cheese and oil, so it should be customized.
Lean Protein and Veggies are Your Friends: Focusing on subs with lean protein and loading up on fresh, colorful vegetables will boost nutrients and fiber while keeping calories lower.
Know Before You Go: Always review the nutritional information on Jersey Mike's website to be aware of the calorie, sodium, and fat content of your chosen meal.

Understanding the Nutritional Landscape at Jersey Mike's

Jersey Mike's has gained a strong reputation for its fresh ingredients, with meats and cheeses sliced in-house and bread baked daily. However, the healthiness of a meal depends heavily on the specific sandwich and portion size. While lean proteins like turkey and roast beef are available, some menu items, particularly the giant sizes, cheesesteaks, and cured meat options like the Original Italian, are very high in sodium, calories, and saturated fat. Understanding the nutritional trade-offs is crucial for making informed choices.

The Challenge with Sodium

One of the biggest nutritional concerns at Jersey Mike's is the high sodium content across many of its sandwiches. For example, a regular-sized Buffalo Chicken Cheese Steak can contain over 3,300 milligrams of sodium, far exceeding the daily recommended limit of 2,300 milligrams for most adults. The sodium primarily comes from the deli meats, cheeses, and breads.

To mitigate high sodium levels, consider these strategies:

Opt for lean meats like turkey or roast beef, which are generally lower in sodium than Italian meats.
Request no cheese or less cheese, as this is a major source of sodium and saturated fat.
Choose a "Sub in a Tub" to eliminate the sodium from the bread.
Ask for light oil and vinegar, or skip it entirely, and use fresh veggies for flavor.

Customization is Key to Healthier Eating

The ability to customize your order is your most powerful tool for building a healthier meal at Jersey Mike's. This goes beyond just choosing ingredients and extends to the way your sub is prepared.

Here’s how to customize your order for maximum health benefits:

Choose your bread wisely: Opt for the wheat bread over white for extra fiber, or eliminate it entirely with a "Sub in a Tub".
Fill up on veggies: Load your sub or tub with lettuce, tomatoes, onions, and peppers to boost fiber and nutrients. Ask for extras to increase satiety.
Control the extras: Be mindful of add-ons like extra cheese, mayo, and bacon, which can significantly increase calories, fat, and sodium. Opt for lighter, vinegar-based condiments.
Portion size matters: Consider a mini or regular size instead of a giant, or split a larger sub into multiple meals.

Comparison Table: Jersey Mike's vs. Subway

To put Jersey Mike's nutritional profile into perspective, here is a comparison of similar sandwich options from both Jersey Mike's and Subway, a competitor often perceived as a healthier choice. All values are for a regular-sized sandwich and may vary by location and customizations. (Note: Jersey Mike's regular is approximately 7 inches, while Subway's is 6 inches).


Sandwich	Jersey Mike's (Regular)	Subway (6-Inch)	Analysis
Turkey & Provolone	530 calories, 1580mg sodium	310 calories, 830mg sodium	Subway is significantly lower in both calories and sodium.
Club Sub	860 calories, 2468mg sodium	320 calories, 850mg sodium	Jersey Mike's has much higher sodium and calories due to more meat, cheese, and bacon.
Original Italian	680 calories, 1530mg sodium	380 calories, 1160mg sodium	The Jersey Mike's version has more sodium but also more meat and flavor.

Making Smarter Choices: Examples of Healthier Options

While some items are a no-go for a healthy diet, here are some of the better choices you can make at Jersey Mike's:

Mini Turkey and Provolone Sub (Mike's Way): A classic choice with lean turkey. Order with extra veggies and light oil for a balanced meal.
Roast Beef and Provolone Sub in a Tub: Cut out the bread entirely and enjoy the protein and veggies as a salad. Roast beef is a lean protein choice.
Chicken Philly Bowl: A hot option that can be made healthier by getting it as a bowl and loading up on grilled onions and peppers.
The Veggie Sub (Modified): While the standard veggie sub can be high in calories and fat due to cheese, ordering it without provolone and with extra veggies can make it a much healthier alternative.

Conclusion

So, is Jersey Mike's a healthy place to eat? The answer is not a simple "yes" or "no." The restaurant offers both nutritious options and diet-busting sandwiches. With a focus on fresh ingredients and customization, it is certainly possible to craft a healthy meal that fits your dietary needs and goals. However, it requires being a mindful eater and paying close attention to portion sizes and toppings, particularly the high sodium content found in many of their signature subs. By opting for lean meats, loading up on vegetables, and modifying your condiments, you can enjoy a delicious meal from Jersey Mike's without derailing your health goals. To make the most informed choices, be sure to check the nutritional information on their official website. https://www.jerseymikes.com/menu

Frequently Asked Questions

The mini Turkey and Provolone on wheat bread, ordered Mike's Way with light oil and extra veggies, is one of the healthiest options, offering a good balance of protein and lower calories.

A 'Sub in a Tub' is the filling of any sub served in a bowl without the bread. It's a great low-carb and lower-calorie option that is very healthy, especially if you choose a lean protein and load it with vegetables.

No, the cheesesteaks are generally considered one of the unhealthiest items due to their very high sodium, saturated fat, and calorie content. For example, the Buffalo Chicken Cheese Steak can contain over 3,300mg of sodium.

Eating low-sodium at Jersey Mike's is difficult but possible with heavy customization. You must avoid most pre-cured meats and cheeses, order a 'Sub in a Tub,' and request no added salt or dressings.

To make your sub healthier, avoid extra mayonnaise, fatty dressings, and excess cheese. The standard 'Mike's Way' with olive oil and red wine vinegar is a better choice, but you can request light amounts of the oil to reduce fat and calories.

To reduce calories, choose a mini or regular size over a giant, opt for a 'Sub in a Tub' instead of bread, pick lean protein like turkey, and be mindful of high-calorie add-ons like bacon, extra cheese, and creamy dressings.

Yes, opting for the wheat bread is a healthier choice than the white bread as it contains more fiber, which aids digestion and can help you feel fuller for longer. Even better, eliminate the bread with a 'Sub in a Tub'.