Comparing the Basics: Bread, Meats, and Toppings
Evaluating the healthiness of Jersey Mike's versus Jimmy John's involves examining their core offerings: bread, meats, and toppings.
Jersey Mike's: Freshness and Customization
Jersey Mike's is known for slicing meats and cheeses fresh. They offer various bread options, including whole wheat, and the popular 'Sub in a Tub' allows any sandwich to be served as a salad, removing the bread entirely. Lean protein choices like turkey and roast beef are available. The 'Mike's Way' standard toppings include onions, lettuce, tomatoes, olive oil, and red wine vinegar, which can add fat and calories. Portion sizes range from mini to giant, with larger sizes significantly increasing calorie intake.
Jimmy John's: Speed and the Unwich
Jimmy John's is recognized for its fast service and the 'Unwich,' a lettuce wrap alternative to bread, suitable for low-carb diets. Bread options include standard French and whole-grain. Lean proteins like turkey and roast beef are offered. Customization is simpler than Jersey Mike's, but the Unwich is a key feature for healthy eating. Mayo can be swapped for mustard to lower fat, and the 'Little John' size aids portion control.
A Direct Nutritional Comparison
A comparison of similar sandwiches highlights nutritional differences. This table shows approximate values for a regular-sized Turkey & Provolone from Jersey Mike's and an 8" Turkey Tom from Jimmy John's:
| Feature | Jersey Mike's (Regular Turkey & Provolone) | Jimmy John's (8" French Turkey Tom) |
|---|---|---|
| Calories | ~530 (without oil/vinegar) | ~480 (with mayo) |
| Fat | ~11.5g (without oil/vinegar) | ~19g (with mayo) |
| Sodium | ~1580mg | ~1160mg |
| Protein | ~40g | ~23g |
| Carbs | ~67g | ~48g |
Jimmy John's Turkey Tom generally has fewer calories and less sodium, though Jersey Mike's provides more protein. Adding oil and vinegar to the Jersey Mike's sub increases fat and calories.
Deeper Dive into Sodium Content
Sodium is a common concern in fast food. Many standard subs at both chains can exceed the daily recommended limit of 2,300mg, particularly those with processed meats and dressings. Strategies to reduce sodium include choosing lean meats, skipping cheese, and using less dressing.
Customization: Key for Health-Conscious Diners
Both chains allow customization, essential for making healthier choices. Jersey Mike's offers the 'Sub in a Tub' for low-carb options, while Jimmy John's features the Unwich.
Healthy Ordering at Jersey Mike's
- Order a 'Sub in a Tub' to skip bread.
- Select lean proteins like turkey or roast beef.
- Be mindful of calorie-dense toppings and dressings.
- Choose the 'mini' size for portion control.
Healthy Ordering at Jimmy John's
- Opt for the Unwich for a low-carb alternative.
- The 'Slim' menu offers simpler, lower-calorie options.
- Reduce fat by asking for light mayo or using mustard.
- Add extra fresh vegetables.
Beyond the Sub: Sides and Treats
Sides like chips and cookies at both chains can add significant calories. Choosing water over sugary drinks and bringing your own healthy side are recommended.
Conclusion: Which is the Healthier Option?
Neither Jersey Mike's nor Jimmy John's is universally healthier. Jimmy John's excels for low-carb diets with the Unwich and offers more straightforward lower-calorie options. Jersey Mike's is appealing for those seeking fresh-sliced, high-protein subs, but requires attention to manage sodium and dressing calories. Making informed choices about ingredients, size, and customization is key to a healthier meal at either location.
Visit the official Jersey Mike's nutrition guide for detailed information on their menu items.
Final Verdict
Jimmy John's often provides more easily identifiable lower-calorie and lower-sodium options like the Unwich. Jersey Mike's is good for fresh-sliced, high-protein choices but may require more effort to keep sodium and calories in check. The best choice depends on individual dietary needs and preferences.
