What's the Healthiest Thing to Eat at Jimmy John's?

November 7, 2025 •

3 min read

According to the official nutrition information, the Little John #4 with turkey is one of the lowest-calorie and lowest-fat options on the menu. Whether you're counting calories or carbs, determining what's the healthiest thing to eat at Jimmy John's depends on knowing your options and making smart modifications.

Quick Summary

A guide to ordering the healthiest options at Jimmy John's, from customizing an Unwich or Little John to choosing lean proteins and healthier condiments.

Key Points

Order the Unwich: Replace any sandwich bread with a lettuce wrap for a low-carb, lower-calorie meal.
Choose the Little John #4: This turkey sandwich is one of the lowest-calorie and lowest-fat items on the entire menu.
Opt for Lean Proteins: Turkey, ham, and roast beef are healthier choices than processed, higher-fat deli meats like salami.
Boost with Vegetables: Add extra veggies like cucumbers, onions, and sprouts for more nutrients and fiber.
Ditch or Swap the Mayo: Skip the high-calorie mayonnaise and use avocado spread, mustard, or oil and vinegar instead.
Beware of Sodium: The deli meats and pickles at Jimmy John's can be very high in sodium, so consume them in moderation.
Select Healthy Sides and Drinks: Choose water or unsweetened tea over sugary sodas or high-fat cookies and chips.

Navigating the Jimmy John's Menu for Healthy Options

While fast food might not be the first thing that comes to mind when you think of healthy eating, Jimmy John's provides plenty of choices that can be tailored to fit a nutritious lifestyle. The key is understanding the menu, knowing which items provide the most nutritional value, and making smart substitutions to reduce calories, fat, and sodium. By focusing on lean proteins, fresh vegetables, and low-carb alternatives like the Unwich, you can enjoy a satisfying meal without derailing your diet.

The Healthiest Menu Standouts

For those seeking a straightforward, healthy choice, the Little John #4 is an excellent option. As a smaller version of the classic Turkey Tom, it delivers a flavorful, protein-rich meal with a significantly lower calorie count than a regular-sized sub. The Unwich, a lettuce wrap alternative, is also a game-changer, allowing you to convert any regular sandwich into a low-carb, keto-friendly version. When customized with lean meats and extra veggies, an Unwich can be one of the most nutritious items on the entire menu.

Little John #4 (Turkey): At just 240 calories, this mini-sandwich is packed with 12g of protein, making it one of the leanest and most portion-controlled items available.
Unwich with Turkey: Swapping the bread for a crisp lettuce wrap drastically cuts calories and carbohydrates. A Turkey Tom Unwich, for example, is around 315 calories, compared to 554 on regular bread.
Unwich with Roast Beef: Another lean protein choice, a Roast Beef Unwich is a great high-protein, low-carb meal, providing lean beef without the added carbs from the French bread.
Customized Slim 4 (Turkey): The Slim menu features plain sandwiches with just meat and/or cheese. The Slim 4 with turkey is a solid choice, and you can add your own veggies and healthy condiments.

How to Build Your Own Healthy Jimmy John's Meal

The real power for healthy eating at Jimmy John's lies in customization. You can start with a solid base and build a nutritious meal from the ground up by following these simple steps:

Choose Your Wrap Wisely: Opt for the Unwich (lettuce wrap) to eliminate excess carbs and calories from the bread. If you prefer bread, consider the Little John for built-in portion control or ask for your regular sub to be "gutted" to remove some of the bread's interior.
Pick Lean Proteins: Stick to lean options like turkey, roast beef, or ham. These provide excellent protein without the high saturated fat and sodium found in salami and capicola.
Load Up on Veggies: Add fresh vegetables like lettuce, tomato, cucumber, onions, and sprouts. This boosts your meal's fiber and nutrient content for very few calories.
Swap Your Condiments: Skip the high-calorie mayonnaise. Instead, choose a healthier fat source like the avocado spread, or opt for oil and vinegar or Jimmy Mustard.

Comparison Table: Healthiest Options vs. High-Calorie Choices

To put these options into perspective, here is a comparison of some healthier choices against their higher-calorie counterparts. (Note: Nutrition facts can vary based on restaurant location and portion sizes, based on 8" French bread unless noted)


Menu Item	Calories	Protein (g)	Fat (g)	Sodium (mg)	Notes
Little John #4 (Turkey)	240	12	10	580	Low-cal, portion-controlled
Unwich w/ Roast Beef	260	16	20	590	Low-carb, high-protein
Turkey Tom (8")	480	23	19	1160	Good lean protein source
Italian Night Club (8")	930	48	46	2850	Very high calorie, fat, sodium

Sides and Drinks

When it comes to completing your meal, making informed choices can further impact your overall health profile. The Jimmy John's potato chips are high in calories and fat, while the dill pickles are very high in sodium. The healthiest drink choice is plain water or unsweetened iced tea, as they contain no calories or sugar.

Conclusion

Ultimately, the healthiest thing to eat at Jimmy John's is not a single item but a combination of smart choices. For the most nutritious and lowest-calorie option, the Little John #4 is a clear winner, especially if you remove the mayo. For those focusing on low-carb eating, any of the Unwich options with lean protein like turkey or roast beef are an excellent choice. By choosing lean proteins, adding extra vegetables, and controlling condiments, you can turn a fast-food trip into a healthy, balanced meal. For the most detailed nutritional data, always check Jimmy John's official website.

Frequently Asked Questions

The Little John #4, with turkey, lettuce, tomato, and mayo, is the lowest-calorie sandwich on the menu, weighing in at 240 calories.

An Unwich is a sandwich wrapped in a lettuce wrap instead of bread, making it a low-carb and lower-calorie option. You can order any Jimmy John's sandwich as an Unwich.

To reduce sodium, choose lean protein options like turkey or roast beef over processed meats like salami and capicola. You should also be mindful that pickles and processed meats contain high levels of sodium.

The Veggie sandwich is a decent choice, but it contains a considerable amount of fat from provolone cheese, avocado spread, and mayo. For a healthier version, order it as an Unwich and skip the mayo.

Yes, ordering any Unwich with a lean protein like turkey or roast beef is a great way to get a high-protein, low-carb meal. Adding avocado spread can provide healthy fats.

Instead of regular mayonnaise, you can opt for the avocado spread, Jimmy Mustard, Grey Poupon, or oil and vinegar to flavor your sandwich without as much saturated fat.

The Thinny Chips are a slightly better option than the regular chips, but they still contain a decent amount of calories and carbohydrates. Plain water or unsweetened iced tea is the healthiest accompaniment.