The Hidden Salt in Your Favorite Sub
For many, a trip to Jersey Mike's is a delicious treat. But beneath the fresh-sliced meats and signature "Mike's Way" toppings lies a significant amount of hidden sodium. A large portion of this salt content comes from heavily processed deli meats and cheeses, which are essential to preserving freshness and enhancing flavor in commercial foodservice. The standard bread and extra toppings also contribute to the final salt total. For instance, the Original Italian (#13) on a regular white sub roll with the standard fixings can pack a staggering 2,467 mg of sodium, which surpasses the daily recommended limit of 2,300 mg for most adults.
Why are some subs so high in sodium?
It's not just one ingredient driving up the numbers; it's a combination. The typical Jersey Mike's experience, often ordered "Mike's Way" (with onions, lettuce, tomatoes, red wine vinegar, olive oil blend, and a blend of spices), adds a simple but impactful sprinkle of salt and oregano. Layer that on top of cured meats and cheese, and the milligrams quickly pile up. Hot subs, particularly those with added melted cheese and flavorful sauces, tend to be the highest offenders. For example, the Buffalo Chicken Cheese Steak (#44) can contain over 3,300 mg of sodium.
High-Sodium Culprits on the Jersey Mike's Menu
To understand where all the sodium comes from, it's helpful to look at the individual components of the sandwiches.
- Deli Meats: Italian and club-style subs, which feature multiple cured meats like prosciuttini, cappacuolo, and salami, are major sources of sodium. Even seemingly lean options like turkey and ham contain significant levels due to processing and curing.
- Cheeses: A regular American cheese slice can add hundreds of milligrams of sodium to a hot sub. The provolone and Swiss used on cold subs also contribute significantly.
- Bread: The bread itself is a considerable source of sodium. A regular white sub roll can contain over 600 mg of sodium, while a smaller gluten-free option is somewhat lower.
- Seasoning: The final sprinkle of salt that is part of the "Mike's Way" preparation is a direct addition of sodium.
- Condiments: While vinegar and oil are sodium-free, sauces like chipotle mayo or ranch dressing are often loaded with sodium.
Comparison: Jersey Mike's vs. Subway
While both are popular sandwich chains, a comparison highlights the difference in sodium content, often due to Jersey Mike's more generous meat portions.
| Sandwich (Regular Size) | Jersey Mike's (Approximate Sodium) | Subway (Approximate Sodium for 6-inch BMT) | Notes |
|---|---|---|---|
| Italian | 2,467 mg | 1,160 mg | Jersey Mike's features more meat, contributing to its higher sodium. |
| Turkey & Provolone | 1,580 mg | Varies by sub and bread | Jersey Mike's offers more turkey, which increases the salt. |
| Tuna Salad | 1,405 mg | Varies | Jersey Mike's tuna is made fresh on-site, but may still be salty. |
How to Order a Lower-Sodium Sub
For those watching their salt intake, a delicious Jersey Mike's meal is still possible with some smart modifications.
- Go for the "Sub in a Tub": The most effective way to cut a significant amount of sodium is to skip the bread entirely. Ordering your sub in a bowl with lettuce, tomato, onions, and oil and vinegar eliminates the high-sodium bread.
- Choose Lower-Sodium Meats: Opt for leaner, less processed meats like roast beef or plain grilled chicken (check specific nutrition info). Avoid cured or smoked meats. A regular Roast Beef and Provolone sub starts significantly lower in sodium than the Italian, for example.
- Skip the Cheese: Eliminating cheese is an easy way to reduce both sodium and saturated fat. If you want a creamy texture, consider fresh avocado instead.
- Control Your Condiments: Order with oil and vinegar only, and ask for "no salt." Steer clear of dressings and pre-made sauces.
- Size Matters: Order a "mini" size rather than a regular or giant to instantly reduce your sodium intake by a large margin.
Other Low-Sodium Menu Items
While subs are the main event, some sides are lower in sodium.
- Look for chip options that are under 200 mg per bag, such as Baked Lays or Sun Chips Original.
- The classic oil and vinegar dressing is a zero-sodium option for salads and subs.
- Desserts like the Macadamia Nut cookie are surprisingly low in sodium.
Conclusion
While the answer to "Is Jersey Mike's high in sodium?" is largely yes, this doesn't mean you must avoid it entirely. The high sodium content in many regular subs, particularly the Italian and cheese steak varieties, is primarily driven by processed meats, cheese, and bread. However, by being a mindful consumer and utilizing the menu hacks available—such as opting for a "sub in a tub," choosing lower-sodium protein like roast beef, and skipping the cheese and added salt—you can enjoy a flavorful and much healthier meal at Jersey Mike's. The key is understanding where the sodium comes from and making informed choices to better suit your dietary needs. Always check the most recent nutritional information on the official Jersey Mike's website to confirm figures before ordering.
