Determining if Jersey Mike's is considered healthy does not have a simple answer. The healthfulness of a meal depends on what is ordered and how it's customized. The brand uses fresh ingredients, but standard menu items often contain high levels of sodium, saturated fat, and calories, especially the larger sizes and specialty subs.
Nutritional Overview of Jersey Mike's
Understanding the nutritional context is important before selecting menu items. High sodium, fat, and calorie content are largely due to the types of meat and cheese, the size, and the application of 'Mike's Way' dressing. Certain hot subs and Italian varieties with cured meats can deliver more than a full day's worth of sodium in one regular-sized sandwich. However, the high customizability of the menu is a major advantage in creating a healthier meal.
Customizing Your Sub for Better Health
Customization is essential for enjoying Jersey Mike's without compromising dietary goals. Mindful choices can significantly reduce calories, sodium, and fat. Below are key strategies:
- Choose Lean Proteins: Select lean protein sources such as turkey breast, roast beef, or grilled chicken instead of cured meats, which are higher in sodium.
- Opt for 'Sub in a Tub': This option replaces bread with a bowl of lettuce, decreasing carbohydrates and calories. It's a good choice for those on low-carb or keto diets.
- Control the Condiments: The olive oil blend adds healthy fats, but also adds calories. Ask for less oil, or no oil, and skip the mayonnaise to reduce fat. Red wine vinegar provides flavor with fewer calories.
- Add Extra Veggies: Load up on vegetables such as lettuce, tomatoes, onions, and bell peppers. This increases fiber and adds volume, making the meal more filling and nutritious.
- Select a Smaller Size: The difference between a regular and a giant sub can be hundreds of calories and grams of fat. Choosing a mini or regular size, or saving half of a larger sub for later, helps manage portion size.
Comparison Table: Healthier vs. Less Healthy Choices
Here's a comparison of common options based on a regular-sized sub, assuming standard toppings and condiments.
| Feature | Healthier Choice (#7 Turkey & Provolone, 'Sub in a Tub') | Less Healthy Choice (#44 Buffalo Chicken Cheese Steak) |
|---|---|---|
| Calories | ~510 calories (in tub) | ~870 calories (on bread) |
| Sodium | ~1,283 mg (in tub) | ~3,344 mg (on bread) |
| Saturated Fat | ~6.5 g (in tub) | ~14 g (on bread) |
| Protein | ~35 g (in tub) | ~44 g (on bread) |
| Carbohydrates | ~8 g (in tub) | ~72 g (on bread) |
This table highlights the impact of smart ordering, especially when choosing a tub instead of bread and selecting lean protein over a specialty cheese steak.
Healthiest Menu Options
For those wanting to make healthy choices at Jersey Mike's, the following are some of the best options:
- #7 Turkey Breast & Provolone: A mini or regular size on wheat bread, without oil or mayo, is a good choice. The 'Sub in a Tub' version is even better for low-carb diets.
- #6 Roast Beef & Provolone: Roast beef is a leaner protein than many Italian meats. Choose a mini or regular on wheat bread and be mindful of dressings.
- #16 Mike’s Chicken Philly Bowl: This is a great, high-protein option when served in a bowl, minimizing carbs and calories. Request no cheese or less cheese to further reduce sodium and fat.
- Chef Salad: With grilled chicken, provolone, and mixed greens, the Chef Salad is a high-protein, low-carb meal. Ask for dressing on the side to control portions.
Conclusion
Is Jersey Mike’s considered healthy? The answer depends on navigating the menu and customizing orders effectively. While some subs, such as Italian and cheese steak varieties, are high in calories, fat, and sodium, the availability of options like 'Sub in a Tub,' leaner proteins, and smaller sizes allow for a nutritious and balanced meal. Making mindful choices about protein, size, and condiments means that Jersey Mike's can be incorporated into a healthy diet plan.
