Baseline Calories: The Plain Regular #7
When calculating the calories of a regular #7 Turkey & Provolone sub, the starting point is the base sandwich itself, without any extra sauces or condiments. The sandwich consists of lean, 99% fat-free turkey breast and provolone cheese. According to nutritional data, a plain regular #7 on standard wheat or white bread is approximately 530 calories. This is the leanest version of the sandwich you can get on a sub roll, making it a decent choice for those watching their intake closely. The plain option is a good source of protein and provides a solid base for a balanced meal, though it is high in sodium even before adding condiments.
The “Mike's Way” Calorie Boost
One of Jersey Mike's most popular customizations is ordering a sub "Mike's Way." This adds sliced onions, shredded lettuce, tomatoes, a blend of olive oil, red wine vinegar, and spices. The addition of oil and vinegar is the primary driver of the significant calorie increase. The olive oil is a healthy fat, but a generous drizzle adds a considerable amount of calories. The calorie difference between a plain sub and one prepared "Mike's Way" can be substantial. For a regular #7, this often pushes the total closer to the 800-calorie mark, according to some nutrition tracking sites.
Customizing Your Number 7 for Your Diet
For those seeking a healthier version of the #7, Jersey Mike's offers several ways to reduce the calorie and fat content without sacrificing flavor. You can opt for a lower-calorie alternative to the sub roll, such as a wrap or a sub in a tub. Ordering your sub with light vinegar instead of oil or simply asking for less of the standard dressing can also make a big difference.
To make a healthier choice:
- Order it plain, skipping the oil and vinegar entirely.
- Choose the low-carb "Sub in a Tub" option, which removes the bread completely. This significantly cuts calories and carbs.
- Ask for light oil or just vinegar to get some of the classic flavor with fewer calories.
- Load up on extra vegetables like peppers, onions, and lettuce, which add volume and nutrients without many calories.
- Pair your sub with a zero-calorie drink instead of a sugary beverage.
Calorie Comparison Table: Regular #7 Variations
| Item | Calories | Fat | Carbs | Protein |
|---|---|---|---|---|
| Regular #7, Wheat (Plain) | ~530 | 11.5g | 67g | 40g |
| Regular #7, Wheat ('Mike's Way') | ~800 | 39g | 68g | 44g |
| Regular #7, Rosemary Parmesan ('Mike's Way') | ~820 | 41g | 68g | 46g |
| #7 in a Tub (Low-Carb) | ~490 | 38g | 8g | 30g |
Note: Calorie counts are approximations based on nutritional data and can vary based on portion size and ingredient specifics.
Conclusion: Making an Informed Decision
Ultimately, the number of calories in a regular #7 Turkey & Provolone sub at Jersey Mike's is not a single, fixed number. It's a spectrum that depends on your choices during the ordering process. The difference between a plain sub on wheat bread (around 530 calories) and one ordered "Mike's Way" (potentially reaching 800 calories or more) highlights the importance of understanding menu options. Whether you're counting calories for weight management or simply trying to make a more informed choice, knowing how the customization impacts the final nutritional profile is key. By opting for a lighter dressing or a sub in a tub, you can enjoy the same great ingredients with a lower calorie footprint. For the most accurate and up-to-date nutritional information, it is always recommended to check the official source at subs.jerseymikes.com/nutrition.
Customizing Beyond 'Mike's Way'
For those not fully committed to the classic 'Mike's Way' but still wanting some flavor, consider alternatives. Opt for just the vinegar, which adds flavor without fat. The banana peppers or jalapenos also add a zest with negligible calories. These small swaps can make a big difference in controlling the overall nutritional impact of your meal.
Portion Size and Calorie Density
Remember that the 'Regular' size is not your only option. For a smaller meal, the 'Mini' sub is available, which will have a lower calorie count. Conversely, the 'Giant' is a large commitment and carries a significantly higher calorie count, sometimes exceeding 1500 calories for certain versions. Always consider the portion size in relation to your daily dietary goals.
The Impact of Bread Choice
Beyond just white versus wheat bread, Jersey Mike's offers other options like Rosemary Parmesan bread and gluten-free rolls, both of which have different calorie and macronutrient profiles. When reviewing the menu, pay close attention to how your choice of bread and other carriers (like the wrap) alters the final nutritional values.
