What's the healthiest sub at Jersey Mike's? Your nutritional guide

According to nutrition experts, a sub's healthiness depends heavily on its ingredients and preparation, making customization essential at most sandwich chains. To find out what's the healthiest sub at Jersey Mike's, the real secret lies in knowing which lean meats to choose and how to modify your order for a low-calorie, high-protein meal.

Quick Summary

Compare Jersey Mike's menu options to find the most nutritious subs and bowls. Learn which proteins and customizations to choose for a lower-calorie, high-protein meal.

Key Points

• Order the 'Sub in a Tub': Skipping the bread is the most effective way to drastically cut calories and carbs, making the bowl version of any sub a great healthy starting point.

• Choose Lean Protein: Opt for lean meats like turkey, chicken, or roast beef instead of higher-fat processed meats like salami and pepperoni to lower your saturated fat and sodium intake.

• Maximize Your Veggies: Load up on all the fresh, colorful vegetables available, such as lettuce, tomatoes, onions, and peppers, to boost fiber and add flavor without extra calories.

• Customize Your Condiments: Request oil and vinegar lightly or only red wine vinegar to control fat and calorie count, and skip the mayo entirely.

• Opt for Smaller Portions: Choose a mini or regular-sized sub to manage your calorie intake. If you order a giant, plan to save half for another meal.

Navigating the Menu for a Healthier Choice

Eating healthy at a fast-food restaurant like Jersey Mike's is entirely possible with the right strategy. The core of a healthy meal lies in three key principles: choosing lean protein, maximizing vegetables, and controlling added fats and refined carbohydrates. Jersey Mike's menu is surprisingly flexible, offering options that can be adapted to fit a low-carb, high-protein, or calorie-controlled diet. The first step is to identify the best starting points on the menu before applying smart customization techniques.

The Healthiest Cold Sub: Turkey and Provolone

The most recommended and straightforward option for a healthy sub is the #7 Turkey and Provolone. This choice offers a solid base of lean, low-fat turkey breast and provolone cheese. Turkey is a powerful source of protein, which helps you feel full and satisfied, and unlike cured or processed Italian meats, it is much lower in sodium and saturated fat. While the sub comes with provolone cheese, you can ask for light cheese or no cheese to further reduce calories. Toppings can be added to your preference, but the best approach for this sub is to pile on fresh vegetables and be mindful of the dressing.

The Best Low-Carb Option: The 'Sub in a Tub'

For those watching their carbohydrate intake, the "Sub in a Tub" is a game-changer. This option replaces the sub roll with a bowl filled with crisp lettuce and all the fillings. By eliminating the bread, you can significantly reduce the calories and carbohydrates. For instance, a regular #7 Turkey and Provolone in a tub without heavy condiments or cheese can be as low as 240 calories, compared to over 500 on wheat bread.

Popular "Sub in a Tub" options include:

• #7 Turkey and Provolone: A lean protein base with fresh vegetables.
• #8 Club Sub: Features turkey, ham, and provolone. Ask for no bacon and no mayo for a leaner choice.
• #14 The Veggie: A fantastic vegetarian-friendly tub option, packed with Swiss cheese, provolone, and a variety of vegetables.
• #16 Mike's Chicken Philly: Get the grilled chicken and vegetable blend in a bowl for a warm, high-protein meal.

Customization is the Key to Nutritional Success

Simply choosing a lean sub isn't enough; how you customize it plays a crucial role in its overall health profile. The following tips apply to any sub or bowl you order:

1. Prioritize Fresh Vegetables: Load your sub or tub with unlimited lettuce, tomatoes, onions, pickles, banana peppers, and jalapeños. These ingredients add flavor, volume, and fiber, helping you feel fuller longer.
2. Go "Mike's Way" (with caution): Ordering your sub "Mike's Way" includes onions, lettuce, tomatoes, red wine vinegar, olive oil, and spices. The vinegar and spices are fine, but the olive oil blend can add extra calories. Consider asking for "light oil" or vinegar and spices only.
3. Mind Your Condiments: Avoid high-calorie, high-fat additions like mayo. Stick with lighter options such as mustard, vinegar, and pepper relish to boost flavor without the added guilt.
4. Pick a Healthier Bread: If you choose a sub roll, opt for the whole wheat bread over the white or specialty breads for more fiber and nutrients. Jersey Mike's also offers a gluten-free bread option for those with sensitivities.
5. Choose the Right Size: The mini and regular sizes are portion-controlled options. If you order a giant sub, consider eating only half and saving the rest for later.
6. Skip the Chips: Instead of adding a side of chips, consider a low-calorie alternative or skip the side altogether. A tossed salad can be a great side option if available.

Comparison of Healthy Jersey Mike's Choices

Menu Item	Format	Base Calories (approx.)	Protein (g)	Key Customization Notes	Notes
#7 Turkey & Provolone	Regular Sub on Wheat	530	40	Go "Mike's Way" (light oil), hold the mayo.	A solid, balanced choice.
#7 Turkey & Provolone	Sub in a Tub	240	30	Get extra turkey and veggies, use red wine vinegar only.	The best low-carb, low-calorie option.
#14 The Veggie	Sub in a Tub	380	25	Load with all veggies, skip the oil.	A great vegetarian option.
#16 Mike's Chicken Philly	Bowl	470	52	Ask for extra chicken, hold the cheese or go light.	A high-protein, warm meal option.
#13 Original Italian	Regular Sub (for contrast)	800	33	High in sodium and saturated fat from cured meats.	Less healthy option due to meat choice.

Conclusion

Ultimately, the healthiest sub at Jersey Mike's is the Turkey and Provolone "Sub in a Tub." By eliminating the bread and focusing on lean protein and a colorful array of fresh vegetables, you can create a satisfying meal that is low in calories and carbohydrates while high in protein. However, the power is in your hands—with smart customization, nearly any sub can be transformed into a more nutritious option. Choosing lean meats, loading up on vegetables, and being mindful of your condiments and portion sizes are the fundamental steps to ordering a healthy and delicious meal at Jersey Mike's.

For more detailed nutritional information, you can always check the official Jersey Mike's website to make the most informed choices for your diet. subs.jerseymikes.com/nutrition

Frequently Asked Questions

Is the wheat bread at Jersey Mike's a healthier choice?

Yes, Jersey Mike's wheat bread is a healthier option than the white sub rolls because it contains more fiber and nutrients. It is still a source of carbohydrates, so if you are on a low-carb diet, the "Sub in a Tub" is the better choice.

Can I get a healthy hot sub at Jersey Mike's?

Yes, you can. The #16 Mike's Chicken Philly is a good option when ordered in a bowl (a "Sub in a Tub") and with light cheese. It provides a high-protein, flavorful meal with fewer calories than the bread version.

What's the best way to order low-calorie at Jersey Mike's?

The best way is to order a "Sub in a Tub" with a lean protein like turkey, load it with vegetables, and use only red wine vinegar and spices for dressing. This customization can cut your calorie count significantly.

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

The #14 Veggie sub can be very healthy, especially when ordered as a "Sub in a Tub" with light or no cheese. The tub version reduces the fat and calories from the bread and allows you to load up on vegetables.

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

To reduce sodium, choose lean, unprocessed meats like turkey over cured Italian meats. You can also ask for less cheese and be mindful of high-sodium condiments like pepper relish.

Does Jersey Mike's offer gluten-free options?

Yes, Jersey Mike's offers Udi's certified gluten-free bread. It's individually wrapped and prepared with precautions to minimize cross-contamination. You can also order any sub as a "Sub in a Tub" for a naturally gluten-free meal.

How does ordering "Mike's Way" affect the healthiness of my sub?

Ordering "Mike's Way" adds lettuce, onions, tomatoes, olive oil blend, red wine vinegar, and spices. While the veggies and vinegar are good, the olive oil blend adds extra calories. You can ask for light oil or just vinegar to reduce the fat content.