What's the Healthiest Thing to Eat at Jersey Mike's? A Nutrition Guide

October 22, 2025 •

3 min read

According to nutrition experts, customizing your order is key to a balanced meal at any fast-food restaurant. So, while the menu at Jersey Mike's offers many options, knowing what's the healthiest thing to eat at Jersey Mike's requires a bit of strategy to maximize nutrition and minimize excess calories.

Quick Summary

This guide breaks down the healthiest menu items at Jersey Mike's, highlighting low-carb options like the 'Sub in a Tub' and lean proteins such as turkey. It offers practical tips for customization to create a nutrient-dense, satisfying meal.

Key Points

Opt for the 'Sub in a Tub': Ordering your sub in a bowl without the bread is the easiest way to significantly reduce calories and carbohydrates.
Prioritize Lean Proteins: Choose lean options like turkey breast, roast beef, and grilled chicken over higher-fat Italian cold cuts.
Go Heavy on the Veggies: Load up on lettuce, tomatoes, onions, peppers, and other vegetables for fiber, vitamins, and a more filling meal.
Control Your Dressings: Skip the mayo and go easy on the oil blend. Red wine vinegar or mustard offer flavor with fewer calories.
Swap Sides Wisely: Instead of chips, pair your sub or bowl with a side salad to boost your nutrient intake.
Customize Hot Subs: Hot subs like the Chicken Philly can be made healthier by serving them in a bowl and managing toppings.

Finding a nutritious meal on the go is often a challenge, but at Jersey Mike's, it's entirely possible with a few smart choices. The key to a healthy diet isn't avoiding fast food entirely but rather making informed decisions when you choose to dine out. This guide will walk you through the top options and customization techniques to help you build a delicious and healthy meal that fits your dietary needs.

The Low-Carb MVP: The Sub in a Tub

One of the most popular and healthy choices at Jersey Mike's is the "Sub in a Tub." This ingenious option takes any sub and serves all the fillings—including meat, cheese, and vegetables—chopped and mixed in a bowl, without the bread. This simple switch can save hundreds of calories and significantly reduce carbohydrate intake, making it an excellent option for those following a low-carb or keto diet. For example, a #7 Turkey and Provolone Sub in a Tub is a high-protein, low-calorie powerhouse. The combination of lean protein and fresh vegetables provides sustained energy and satiety without the carb load of the bread.

Healthiest Sub in a Tub options:

#7 Turkey Breast & Provolone: A classic choice that is naturally lean and high in protein.
#6 Roast Beef & Provolone: A savory, high-protein option that offers great flavor.
#16 Mike's Chicken Philly: Grilled chicken with onions and peppers provides a satisfying hot meal.
#14 The Veggie: A great choice for vegetarians or those looking for a plant-heavy meal. Add avocado for healthy fats.

Choosing Leaner Proteins and Cheeses

Your choice of protein makes a big difference. Opting for leaner meats like turkey or grilled chicken will lower your saturated fat and sodium intake compared to some of the processed Italian meats. While the classic Italian sub is delicious, swapping cured meats for turkey or roast beef offers a healthier profile. When it comes to cheese, while it adds flavor, it also adds calories and fat. Consider asking for light cheese or skipping it altogether to trim down your meal.

Maximizing Your Veggies and Toppings

Vegetables are the foundation of a healthy sub. Jersey Mike's offers a wide array of fresh toppings to load up your sub or sub in a tub with essential vitamins, minerals, and fiber. Fiber helps keep you full, which can prevent overeating later.

Load up on the classics: Lettuce, tomatoes, onions, and peppers are standard. Ask for extra to get more nutrients.
Add a kick without calories: Banana peppers, jalapeños, and hot chopped pepper relish add a burst of flavor with minimal calories.
Boost healthy fats: Avocado can be added to increase the healthy fat content and satiety.

The Art of Customization: Dressings and Sides

The way you finish your sub can drastically alter its nutritional value. The classic "Mike's Way" includes a signature blend of olive oil and red wine vinegar. While olive oil contains healthy fats, it's also high in calories. To reduce calories, ask for "easy on the juice" or skip the oil entirely. Alternatively, you can ask for the dressing on the side to control how much you use. For extra flavor without the calories, yellow or spicy brown mustard is a great option. When it comes to sides, skip the potato chips and choose a tossed salad for added nutrients.

Healthy Choice Comparison: Sub vs. Sub in a Tub


Feature	Regular #7 Turkey Breast & Provolone Sub (approximate calories)	#7 Turkey Breast & Provolone Sub in a Tub (approximate calories)
Calories	~700-800	~450-550
Carbohydrates	High (from bread)	Very Low (no bread)
Protein	High	High
Saturated Fat	Moderate	Lower
Sodium	High	High
Best for...	Those needing a higher calorie meal or craving bread	Calorie-conscious or low-carb dieters

Conclusion

Making a healthier choice at Jersey Mike's is all about smart swaps and customization. The #7 Turkey Breast and Provolone Sub in a Tub, ordered with light oil or just vinegar, and loaded with extra veggies, is arguably the single healthiest item on the menu for those watching their calories and carbs. By prioritizing lean proteins, ditching the bread, and controlling dressings, you can enjoy a satisfying, nutritious meal that still tastes great. Remember to always check the official Jersey Mike's nutrition guide for the most accurate and up-to-date information on any menu item.

Frequently Asked Questions

A 'Sub in a Tub' is a low-carb menu option where the fillings of any sub are served chopped and mixed in a bowl instead of on bread. It's a great way to reduce your calorie and carb intake.

Lean turkey breast is one of the healthiest meat options available. It's high in protein and lower in saturated fat and sodium compared to many Italian cold cuts.

To reduce calories, order a 'Sub in a Tub,' choose a mini or regular size over a giant, opt for lean protein, and ask for light oil or vinegar and no mayonnaise.

Yes, 'The Veggie' sub is a vegetarian option, which can also be ordered in a tub or on a gluten-free roll (ask to hold the cheese to make it vegan).

For the healthiest options, ask for red wine vinegar and herbs. For a creamier option, mustard or light mayo are better choices than standard mayo.

Yes, Jersey Mike's offers individually wrapped, gluten-free Udi's bread for subs. They also serve any sub as a 'Sub in a Tub,' which is naturally gluten-free.

No, the cheesesteaks are generally higher in calories and fat due to the cheese and steak. A healthier alternative is the Mike's Chicken Philly in a bowl.