A Closer Look at the Buffalo Chicken Cheese Steak
When you order the #44 Buffalo Chicken Cheese Steak on a regular white sub roll from Jersey Mike's, you're looking at a significant calorie count. The calorie information, however, is just one part of the nutritional story. The sub also comes with a notable amount of fat and sodium, primarily from the blue cheese dressing and cheese, which can have a major impact on your daily intake. The 'in a tub' and wrap versions offer different nutritional profiles, giving you a way to adjust your meal to fit your dietary needs.
The Nutritional Breakdown of a Regular White Sub
Based on data from services that track restaurant nutrition, a regular-sized #44 Buffalo Chicken Cheese Steak on white bread contains the following approximate values:
- Calories: 930
- Total Fat: 48g
- Saturated Fat: 15g
- Cholesterol: 165mg
- Sodium: 3635mg
- Total Carbohydrate: 76g
- Protein: 48g
It's important to note the extremely high sodium level of 3,635mg, which is significantly over the daily recommended limit of 2,300mg for most adults. The substantial fat content, including saturated fat, also makes this a heavy meal. However, the 48 grams of protein is a positive aspect, offering a fulfilling and muscle-building element.
Customization: The Key to a Healthier Choice
Jersey Mike's menu offers flexibility, allowing you to modify your order to better suit your diet. By making a few simple changes, you can significantly reduce the calorie, fat, and sodium content of your buffalo chicken order without sacrificing flavor.
Here are some customization tips for a healthier buffalo chicken meal:
- Swap the Bread: The most impactful change is to order your sub 'in a tub'. This eliminates the sub roll, dramatically lowering the calories and carbohydrates. A regular-sized sub 'in a tub' can have as few as 640 calories, compared to the 930 in the standard version.
- Change the Toppings: Requesting a lighter topping profile can make a big difference. Ask for less blue cheese dressing or swap it for a lower-calorie alternative like red wine vinegar and oregano. Adding extra vegetables like lettuce, tomatoes, and jalapeños can boost volume and nutrients without adding many calories.
- Watch the Size: A mini sub, while still high in calories relative to its size, is a smaller portion than the regular, and the giant size is more than double the calories. Being mindful of portion size is a fundamental aspect of managing your diet.
- Consider Other Sauces: The buffalo sauce itself is a key component, but the dressing is often a calorie and fat culprit. Using spicy chopped pepper relish can provide a heat kick with fewer calories than creamy dressings.
Nutritional Comparison of Buffalo Chicken Options
To help you make an informed decision, here's a comparison of the approximate nutritional data for different Jersey Mike's buffalo chicken menu items. Note: Data may vary slightly based on location and preparation.
| Menu Item | Calories | Fat (g) | Sodium (mg) | Carbs (g) | Protein (g) |
|---|---|---|---|---|---|
| Regular White Sub | ~930 | ~48 | ~3635 | ~76 | ~48 |
| Wheat Tortilla Wrap | ~830 | ~43 | ~2890 | ~62 | ~50 |
| 'In a Tub' | ~640 | ~47 | ~2985 | ~18 | ~39 |
Conclusion: Mindful Choices for a Healthy Diet
While Jersey Mike's Buffalo Chicken Cheese Steak is a delicious and popular option, it is a high-calorie and high-sodium meal. However, by leveraging the ability to customize your order, you can enjoy the flavors you love while making more nutritious choices. Opting for the 'in a tub' version or a wrap over the standard sub roll, and being selective with high-calorie toppings like dressings, can help you manage your calorie intake effectively. For anyone following a nutrition diet, making mindful selections at fast-food restaurants is crucial for maintaining long-term health and wellness.
For the most up-to-date and specific nutritional information, you can always consult Jersey Mike's official nutrition page.
