Prioritizing health at a fast-food restaurant can be challenging, but Jimmy John's offers customizable options that support a balanced diet. It is important to know what to look for and how to modify your order to reduce fat, sodium, and calories without sacrificing flavor. This guide will help you to find the top healthy picks, smart substitutions, and items to be cautious about.
The Unwich: Your Best Low-Carb Option
One of the most effective ways to build a healthy meal at Jimmy John's is the Unwich®. Substituting the standard French bread with a lettuce wrap dramatically reduces the carbohydrate and calorie content of any sandwich. This is ideal if you are following a keto diet or are trying to cut back on carbs. For instance, the Original Turkey Tom® becomes a much lighter meal as an Unwich, saving over 200 calories and significant carbs.
Customizing Your Unwich for Peak Nutrition
To maximize the health benefits of your Unwich, focus on lean protein and add extra vegetables. The standard Unwich includes meat, cheese (if selected), and veggies. You can easily create a high-protein, low-fat option by following these steps:
- Choose Lean Protein: Opt for lean turkey or roast beef.
- Add Extra Veggies: Add extra lettuce, tomatoes, cucumbers, and onions for nutrients and crunch.
- Select Healthy Fats Sparingly: While avocado spread is a healthy fat source, it adds calories. Use it mindfully or skip it to keep your meal lower in fat.
- Use Mustard: Swap mayonnaise for Jimmy Mustard® or Grey Poupon® to eliminate fat and calories.
Top Healthiest Original Sandwiches
If you prefer bread, some menu items are better choices than others. The Turkey Tom is consistently recommended for its simplicity and use of lean turkey breast. For a satisfying vegetarian option, The Veggie can be customized to be healthier by omitting mayonnaise and focusing on the avocado and vegetables.
Best Standard Menu Choices
- Turkey Tom®: Features lean turkey, lettuce, tomato, and mayo (which can be omitted). It's a classic, straightforward option that offers a good balance of protein and calories.
- Slim 4 (Turkey): A no-frills option with just turkey on French bread. At 420 calories, it provides a substantial protein boost with minimal fat and zero saturated fat.
- Bootlegger Club® Unwich: This lean combo of roast beef and turkey is a great choice when made into an Unwich, significantly cutting calories and carbs.
Healthy Side Dish and Drink Pairings
Your sandwich choice is only half the battle. The sides and drinks you select can significantly impact the overall healthfulness of your meal. Steer clear of high-calorie cookies and opt for lighter alternatives.
Smart Sides
- Jimmy Pickle®: At just 20 calories, this jumbo kosher dill pickle offers a salty, crunchy side without a heavy calorie load.
- Thinny Chips®: A lower-calorie alternative to the regular potato chips, with fewer calories and fat.
Hydration Choices
- Dasani® Water: A zero-calorie, zero-sugar choice for hydration.
- Fuze® Unsweetened Iced Tea: Another excellent zero-calorie, zero-sugar beverage option.
Healthiest Meal Comparison: The Unwich vs. Bread
| Item | Type | Calories | Protein (g) | Carbs (g) | Sodium (mg) | Customization Notes |
|---|---|---|---|---|---|---|
| Turkey Tom Unwich | Low-Carb | ~170 | 27 | 5 | 700+ | Subtracts bread/mayo calories. Add peppers/mustard for flavor. |
| Turkey Tom (8" French) | Standard | 480 | 23 | 48 | 1160 | Ask for mustard instead of mayo to save 160 calories. |
| Slim 4 (8" French) | Standard | 420 | 27 | 68 | 1250 | Simple, high-protein. No veggies or sauces included. |
| Bootlegger Club Unwich | Low-Carb | 330 | 31 | 5 | 1180 | Excellent high-protein, low-carb choice. Omit mayo for fewer calories. |
| The Veggie Unwich | Low-Carb | ~350 | 13 | 25 | 580 | Opt for mustard over mayo to keep it light. Avocado provides healthy fat. |
Avoiding Hidden Calorie Traps
Some items are clearly less healthy (e.g., cookies and high-fat chips), others can be deceptively high in calories. Creamy dressings, such as the Kickin' Ranch, can add hundreds of calories and grams of fat. The tuna salad, while high in protein, also contains many calories and sodium from its mayo base. Being aware of these potential pitfalls can help you manage your intake.
Tips for a Healthier Experience
- Skip the creamy sauces: Mayo, Kickin' Ranch, and other high-fat dressings add unnecessary calories. Opt for mustard or oil and vinegar instead.
- Order a Little John: For portion control, the smaller 6-inch Little John sandwiches offer a satisfying meal without the excess.
- Choose your toppings wisely: Load up on fresh veggies and peppers to boost nutrients and flavor without adding significant calories.
Conclusion: Making the Right Call for Your Health
Determining what is the healthiest thing to get at Jimmy John's depends on your dietary priorities. For the lowest calories and carbs, a turkey or roast beef Unwich with mustard and extra veggies is recommended. If you are focusing on lean protein and moderate carbs, the Slim 4 is a straightforward choice. Customizing your order is the most effective way to align your fast-food meal with your health goals, regardless of your selection.
For more detailed nutritional information, consult the official Jimmy John's nutrition guide.
