Is Jersey Mike's somewhat healthy? The full nutritional breakdown

According to nutrition experts, Jersey Mike's can be a healthier fast-food choice depending on what and how you order. So, is Jersey Mike's somewhat healthy? The answer lies in customization, with lean proteins and veggie-heavy 'Sub in a Tub' options offering significant advantages over high-calorie, high-sodium selections.

Quick Summary

This guide provides a comprehensive look at Jersey Mike's menu, offering strategies for making healthier choices, including low-calorie and low-carb options like the 'Sub in a Tub'. It covers the best choices for weight loss, high-sodium items to avoid, and customization hacks to create nutritious, satisfying meals.

Key Points

• Smart Customization is Key: The healthiness of a Jersey Mike's meal depends heavily on choosing lean proteins, controlling toppings, and adjusting portion sizes.

• The 'Sub in a Tub' is a Low-Carb MVP: Ordering your sub in a bowl with a lettuce base is the most effective way to drastically cut calories and carbs.

• Watch the Sodium Levels: Processed deli meats and certain hot subs at Jersey Mike's can be very high in sodium, so mindful ordering is essential.

• Lean Meats are Best: For a healthier option, choose subs with turkey, ham, or roast beef instead of higher-fat Italian meats.

• Maximize Flavor, Minimize Calories: Request extra vegetables and use mustard or extra red wine vinegar to enhance flavor without adding significant calories or fat.

• Portion Control is Critical: Opting for the mini or regular size, or saving half of a giant sub for later, helps manage calorie intake effectively.

Is Jersey Mike's Somewhat Healthy? A Deep Dive into Nutrition

When craving a sub, many wonder how Jersey Mike's stacks up nutritionally against other fast-food options. The reality is that the healthiness of your meal is highly dependent on your specific choices. By understanding the ingredients and customization options, you can easily turn a potential diet-wrecker into a balanced meal.

The Good: Fresh Ingredients and Customizable Options

Jersey Mike's has built a reputation for using fresh ingredients, which is a major pro compared to many competitors. Meats and cheeses are sliced to order, and vegetables are fresh. This emphasis on quality provides a good foundation for healthier eating. The most significant advantage is the ability to fully customize your order. This empowers you to control calories, fat, and sodium content, making it a truly versatile fast-food option.

Healthier Ordering Strategies:

• Choose the 'Sub in a Tub': This popular hack replaces the bread with a bowl of lettuce, drastically reducing carbohydrates and calories.
• Opt for Lean Proteins: Turkey, ham, and roast beef are leaner protein options compared to the traditional Italian cold cuts, which are higher in saturated fat and sodium.
• Go Light on Oil and Vinegar: While "Mike's Way" adds flavor, the olive oil blend contains a significant amount of fat and calories. Requesting less oil or skipping it altogether can make a big difference.
• Load Up on Veggies: Pile on the fresh lettuce, tomatoes, onions, and peppers for added fiber, vitamins, and volume without excess calories.

The Bad: High Sodium Content and Calorie Traps

Despite the fresh ingredients, there are some significant nutritional downsides to be aware of. Many items, particularly the cured meats and hot subs, are loaded with sodium. Even lean meat options can be quite high in salt due to the curing process. Hot subs, especially the cheesesteaks, often have higher fat and calorie counts from extra cheese and dressings. Side items like chips and cookies can also quickly add extra, unnecessary calories to your meal.

Healthiest Choices at Jersey Mike's

To make your Jersey Mike's visit a success for your health goals, focus on these menu items and customization options.

• Turkey and Provolone Sub (Mini or Regular): A simple, lean protein option. Order it "in a tub" with extra veggies and light on the oil for a very low-calorie, high-protein meal.
• #16 Mike's Chicken Philly Bowl: By getting this as a bowl with extra chicken and peppers, you can create a filling, high-protein meal. Ask for less cheese and skip the extra sauces to keep it lean.
• Grilled Portabella Mushroom & Swiss Bowl: A vegetarian-friendly option that is both hearty and nutritious, especially when ordered in a bowl. It provides a good dose of protein and flavor.
• Ham and Provolone Sub (Mini): Another solid, lean protein choice. To manage sodium, consider using just a small amount of provolone or none at all.

The Health of Jersey Mike's vs. Subway

When comparing Jersey Mike's and Subway, there are a few key differences in their approach to nutrition. While both offer customization, the quality and preparation methods can vary.

Feature	Jersey Mike's	Subway
Meat Quality	Sliced to order, generally higher quality.	Pre-sliced, often with fillers and lower quality perception.
Sodium Content	Often very high, especially in hot and cured meat options.	Varies, but many options can still be high in sodium.
Breads	Baked fresh daily in-store.	Standardized bread recipes, sometimes containing higher sugar content.
Customization	Excellent for controlling ingredients, especially the 'Sub in a Tub' for low-carb diets.	Also highly customizable, with a wider variety of bread and topping choices.
Calorie Control	High-calorie items exist, but options like mini subs and bowls offer low-calorie alternatives.	Offers '6-inch' subs and 'Fresh Fit' menu, with clear calorie counts.

Smart Ordering Hacks to Stay on Track

To make your Jersey Mike's order as healthy as possible, keep these tips in mind:

1. "Sub in a Tub": The most effective way to cut carbs and calories instantly. This works for almost any sub on the menu.
2. Lean Protein, Small Size: Start with a mini sub with turkey or ham and provolone. This controls the portion size from the start.
3. Use Mustard Instead of Mayo: Mustard is a zero-calorie condiment, whereas mayonnaise can add over 100 calories per serving.
4. Embrace the Vinegar: Ask for more red wine vinegar and oregano for flavor without extra fat. Some people request just one line of the oil blend to get some of the taste without all the calories.
5. Pass on the Bacon: On subs like the Club Supreme, ask to hold the bacon to save on saturated fat and sodium.

Conclusion

So, is Jersey Mike's somewhat healthy? Yes, but with a significant caveat: it's not inherently healthy, and smart choices are required. It falls into the category of a healthier fast-food option due to its fresh, made-to-order ingredients and unparalleled customization. By opting for lighter preparations like a 'Sub in a Tub,' choosing lean proteins, and controlling portion sizes, you can enjoy a delicious and satisfying meal without derailing your health goals. Always check the nutritional information on their website to make the most informed decision for your diet.

Frequently Asked Questions

Are all menu items at Jersey Mike's healthy?

No, not all menu items are healthy. While Jersey Mike's offers healthier options like lean turkey subs and 'Sub in a Tub' salads, some items, particularly hot subs with extra cheese and high-sodium cured meats, can be quite high in calories, fat, and salt.

What is the healthiest way to order a sub at Jersey Mike's?

The healthiest way is to order a 'Sub in a Tub' with lean protein like turkey, load it with extra vegetables, and go light on or skip the oil blend. Using mustard and extra red wine vinegar can add flavor without the excess calories.

Is the Italian sub at Jersey Mike's a healthy choice?

The Italian sub is generally not considered a healthy choice due to the use of cured, processed meats like salami and pepperoni, which are high in sodium and saturated fat. For a healthier option, consider a sub with lean turkey or roast beef instead.

Is Jersey Mike's better for you than Subway?

Many people perceive Jersey Mike's as a higher-quality option due to its use of fresh-sliced meats and cheeses. While both offer healthy options, Jersey Mike's high-sodium offerings can be a drawback compared to some of Subway's more controlled options. The healthiness depends entirely on your specific order.

How can I reduce the sodium in my Jersey Mike's order?

To reduce sodium, choose lean, unprocessed meats like roasted chicken or turkey over cured meats. Ask for minimal cheese or no cheese, and avoid extra salty toppings like pickles or hot peppers. The biggest factor is avoiding processed meats, which are the main source of sodium.

Is the oil and vinegar dressing healthy at Jersey Mike's?

The oil and vinegar blend ('Mike's Way') adds heart-healthy fats from the olive oil. However, oil is calorie-dense, so heavy application will increase the total calorie count. For a healthier option, ask for just vinegar or only a small amount of oil.

What's a good low-calorie order at Jersey Mike's?

A mini Turkey and Provolone sub ordered "in a tub" with extra veggies and minimal oil is one of the best low-calorie, high-protein meals available. The Chicken Philly bowl is another great option for a warm meal, as long as you control the cheese and sauce.