A Full Breakdown of the Chicken Salad Sub’s Caloric Content
When ordering a sub, the total calorie count can vary significantly based on the size, bread, and condiments selected. Jersey Mike's offers its chicken salad sub in several sizes and on different types of bread, each with a distinct nutritional profile. The chicken salad itself is made from slow-roasted chicken, mayonnaise, diced celery, and black pepper, and can be customized with various toppings and preparation styles. The most significant factors impacting the final calorie count are the portion size and the type of bread used, with higher-calorie breads and larger portions leading to a higher total intake.
Calorie Variations by Size and Bread Type
To give you a clearer picture, here is a detailed breakdown of the calorie counts for the various options available, based on published nutrition data. These numbers reflect the basic sub without additional toppings or condiments beyond the standard chicken salad mixture and bread.
- Mini Chicken Salad Sub (White Bread): A smaller portion designed for a lighter meal, this sub typically contains around 690 calories.
- Regular Chicken Salad Sub (White Bread): The standard offering, a regular sub on white bread, has approximately 810 calories.
- Giant Chicken Salad Sub (White Bread): This large-format sub offers a significant meal, with a calorie count reaching up to 2220 calories.
- Wheat Bread Options: Opting for wheat bread typically results in a slightly higher calorie count for the same size. For instance, a regular chicken salad sub on wheat bread is listed at 1200 calories. This difference is largely due to variations in bread formulations and size across the options.
- Wrap Options: The chicken salad is also available in different wraps, such as the Wheat Wrap. A regular chicken salad sub on a Wheat Wrap has around 1200 calories. Wraps can sometimes have higher calorie counts than traditional subs due to their specific ingredients.
Nutritional Information Beyond Calories
While calories are a primary concern for many, a full nutritional breakdown provides a more complete understanding. For a regular chicken salad sub on white bread (approx. 810 calories), the nutritional facts include:
- Total Fat: Roughly 49 grams, which represents a significant portion of the total calories.
- Saturated Fat: About 7 grams.
- Carbohydrates: Approximately 66 grams.
- Protein: Around 25 grams.
- Sodium: A regular sub contains a high amount of sodium, around 1370 mg.
Customizing Your Sub to Manage Calories
Jersey Mike's allows for extensive customization, which provides an opportunity to control the calorie content of your meal. The following are some key considerations:
- The 'Mike's Way' Effect: Ordering your sub "Mike's Way" adds lettuce, onions, tomatoes, red wine vinegar, olive oil blend, and spices. While many of these are low-calorie, the olive oil blend will add fat and calories. Be mindful of portion sizes for the oil.
- Sauces and Dressings: Other additions like ranch, chipotle mayo, or hot honey (mentioned in some variations) can significantly increase the total calories and fat content. Requesting sauces on the side or in smaller amounts can help manage this.
- The Bowl Option: For those looking to drastically reduce calories and carbs, the chicken salad is also available as a bowl. This removes the bread entirely, offering a lower-calorie, high-protein alternative. A chicken salad bowl with the standard toppings (minus bread) contains significantly fewer calories than its sub counterparts, with one source listing it at 910 calories including standard toppings and dressing. Another source, for the chicken salad in a tub without extra condiments, lists it at 530 calories.
Comparison Table: Calories by Sub Size and Bread
| Item | Size | Calories (approx.) | Notes |
|---|---|---|---|
| Chicken Salad Sub (White Bread) | Mini | 690 | Lighter option |
| Chicken Salad Sub (White Bread) | Regular | 810 | Standard sub |
| Chicken Salad Sub (White Bread) | Giant | 2220 | Large portion |
| Chicken Salad Sub (Wheat Bread) | Regular | 1200 | Wheat bread variant |
| Chicken Salad Wrap (Wheat) | Regular | 1200 | Wrapped version |
| Chicken Salad Bowl | Single Serve | 910 | A low-carb, bread-free option with toppings |
The Impact of Customization
It's crucial to remember that the standard calorie counts are just a baseline. If you opt for extra cheese, additional mayonnaise, or other high-calorie sauces, the numbers will climb. Conversely, if you skip the oil, vinegar, or certain toppings, you can slightly reduce the total. For the most accurate and up-to-date nutritional information, it is always best to consult the official Jersey Mike's website or their in-store nutrition guide.
Conclusion
The Jersey Mike's chicken salad sub can range from a moderately high-calorie mini to an extremely high-calorie giant, depending on the size and bread you choose. A regular size on white bread comes in at about 810 calories, but factors like bread type, additional toppings, and condiments can significantly alter this number. For those monitoring their intake, the bowl option offers a much lower-calorie alternative. By understanding these variables, you can make an informed decision that aligns with your dietary needs and goals.
For more detailed nutritional breakdowns, refer to official brand sources such as Nutritionix, which often partners with restaurant chains. Nutritionix provides specific details on Jersey Mike's menu items.
Frequently Asked Questions
Q: How many calories are in a mini Jersey Mike's chicken salad sub? A: A mini Jersey Mike's chicken salad sub on white bread has approximately 690 calories.
Q: What is the calorie count for a giant chicken salad sub at Jersey Mike's? A: The giant chicken salad sub on white bread contains around 2220 calories, making it the most calorie-dense option.
Q: Are there fewer calories in a chicken salad wrap than a sub? A: Not necessarily. A regular chicken salad wrap on a Wheat Wrap has about 1200 calories, which is more than a regular sub on white bread, so it's important to check specific menu item details.
Q: Is the chicken salad bowl a healthier option? A: Yes, the chicken salad bowl is a lower-carb and lower-calorie option since it eliminates the bread. A chicken salad bowl with toppings is listed at 910 calories, while the chicken salad itself in a tub is significantly less.
Q: What are the main ingredients in Jersey Mike's chicken salad? A: The chicken salad consists of slow-roasted chicken breast, mayonnaise, diced celery, and black pepper.
Q: What does 'Mike's Way' add to the nutrition of the sub? A: Ordering a sub 'Mike's Way' adds lettuce, onions, tomatoes, spices, and an olive oil blend with red wine vinegar. The olive oil blend adds additional fat and calories to the total.
Q: Can I customize my chicken salad sub to reduce the calories? A: Yes, you can customize your order to reduce calories by opting for a bowl instead of bread, requesting less mayo, and holding high-calorie toppings or condiments like cheese and extra sauces.
Q: Has the chicken salad recipe at Jersey Mike's changed? A: Yes, Jersey Mike's revamped its chicken salad recipe, which is featured in their new limited-time-offer sub. It now features their new slow-roasted chicken.
