Which is healthier, Jersey Mike's or Jimmy John's?

November 25, 2025 •

4 min read

While both Jersey Mike's and Jimmy John's offer customizable subs with fresh ingredients, a nutritional comparison shows they cater to different health needs. The question of which is healthier, Jersey Mike's or Jimmy John's, isn't straightforward and depends entirely on your specific dietary choices and preferences.

Quick Summary

A comparison of Jersey Mike's and Jimmy John's menus reveals strengths in different areas. Jimmy John's excels with low-carb Unwiches, while Jersey Mike's is known for its customizable 'subs in a tub' and use of freshly sliced meats. Ultimately, the healthiest choice depends on careful menu selection.

Key Points

Low-Carb Options: Jimmy John's offers the 'Unwich' (lettuce wrap) for keto and low-carb diets, while Jersey Mike's has the 'Sub in a Tub'.
Freshness and Quality: Jersey Mike's is often praised for its freshly sliced, higher-quality ingredients, which some find tastier.
Customization is Key: At both restaurants, your final meal's health profile depends heavily on your choices regarding bread, meat, and condiments.
High Sodium Content: Beware that many menu items at both chains, especially those with processed meats, can be very high in sodium.
Healthier Proteins: Opting for lean meats like turkey, chicken, or roast beef is a healthier choice at either chain over Italian cold cuts.
Portion Control: Both offer smaller portion sizes—Jimmy John's 'Little John' and Jersey Mike's 'Mini'—for managing calorie intake.
Heavy Condiments: Avoiding mayonnaise and opting for mustard or light oil can significantly reduce calories and fat at either restaurant.

Comparing the Nutritional Approach

When evaluating which of these two popular submarine sandwich chains is healthier, it’s essential to look beyond the brand and focus on the menu options and ingredients available. Both restaurants offer a vast menu, but their core health strengths and challenges differ significantly. Jersey Mike's is known for its high-quality, freshly sliced meats and hot sub options, while Jimmy John's is famous for its 'Freaky Fast' delivery and its signature low-carb 'Unwich' lettuce wrap.

Jersey Mike's Nutritional Breakdown

Jersey Mike's emphasizes fresh preparation and generous portions, which can be a double-edged sword for health-conscious diners. Their standard sandwiches are often higher in calories and sodium due to ingredients like the "Mike's Way" topping (oil and vinegar), which adds flavor but also calories. However, Jersey Mike's provides excellent low-carb alternatives with their "Sub in a Tub" option, converting any sub into a salad-style bowl.

Healthier Jersey Mike's Choices:

Mini Subs: The smaller 'mini' size is a simple way to reduce calories and portion size.
Lean Meats: Opt for leaner proteins like turkey breast or roast beef over processed Italian meats to cut down on saturated fat and sodium.
Sub in a Tub: This is an ideal low-carb option, removing the bread completely. A mini Turkey and Provolone Sub in a Tub is a great example of a lower-calorie, high-protein meal.
Control the Add-ons: Ask for "Mike's Way" with less oil or skip it entirely to manage fat and calorie intake.

Jimmy John's Nutritional Breakdown

Jimmy John's is celebrated for its speed, but its menu also offers several pathways to a healthier meal. The most significant advantage for low-carb and keto diets is the 'Unwich'—a lettuce wrap version of any sandwich, which drastically cuts calories and carbohydrates. The standard sandwiches, particularly the 'Slims' menu, can also offer lean protein options, though toppings and bread choice still matter.

Healthier Jimmy John's Choices:

The Unwich: This is the ultimate tool for controlling carbs and calories. Any sandwich can be made into an Unwich.
Little John Size: Similar to Jersey Mike's mini, the Little John is a smaller, lower-calorie version of their core sandwiches, perfect for portion control.
Lean Meats: Turkey, roast beef, and ham are your best bets for lean protein. Avoid processed meats like salami and capicola, which are higher in sodium and fat.
Skip the Mayo: Mayonnaise is a significant source of fat and calories. Substitute with mustard or avocado spread for a healthier alternative.

The Direct Comparison: Jersey Mike's vs. Jimmy John's

Here is a comparison of some popular options at both chains. Note that values are approximate for standard servings and can be changed by your customizations.


Feature	Jersey Mike's (Regular Sub #7 Turkey & Provolone)	Jimmy John's (8" French Turkey Tom #4)
Calories	~530 kcal (on wheat, no oil)	~480 kcal (with mayo)
Protein	~40 g	~23 g
Sodium	~1,580 mg (on wheat, no oil)	~1,160 mg (with mayo)
Fat	~11.5 g (on wheat, no oil)	~19 g (with mayo)
Best Low-Carb Option	'Sub in a Tub'	'Unwich'
Customization	Excellent, including bread, tub, and 'Mike's Way'	Excellent, including Unwich and 'gutted' bread

Tips for a Healthier Meal at Either Chain

Making a healthier choice isn't just about picking a restaurant; it's about making smart decisions once you're there. Here are some universal tips:

Choose Lean Proteins: Stick to turkey, chicken breast, or roast beef. These are lower in fat and calories than cured meats like salami or pepperoni.
Hold the Mayo: Ask to skip the mayonnaise and other heavy dressings. You can significantly reduce calories and fat with this single choice.
Pile on the Veggies: Both chains offer a wide array of fresh vegetable toppings. Load up on lettuce, tomatoes, onions, and peppers for extra fiber and nutrients.
Go Smaller: Opt for a mini or Little John size. Portion control is a powerful tool for managing calorie intake.
Embrace Alternatives: Both chains offer a way to ditch the bread—the 'Sub in a Tub' at Jersey Mike's and the 'Unwich' at Jimmy John's. This is the fastest route to cutting carbs.
Watch the Sides: Skip the chips and cookies. Both chains' cookies are high in calories, and most chips are loaded with sodium and unhealthy fats. Choose water as your beverage instead of soda.

Conclusion: Which Sub Reigns Supreme?

There is no single winner in the battle of which is healthier, Jersey Mike's or Jimmy John's. Both offer menu options that can be either remarkably healthy or surprisingly indulgent. For those seeking low-carb, the Jimmy John's 'Unwich' is a uniquely effective tool. Conversely, Jersey Mike's 'Sub in a Tub' is a fantastic salad-style alternative with high-quality meats. The deciding factor for a healthy meal is the consumer's ability to customize. By choosing lean proteins, controlling portions, and opting for bread alternatives, you can make a nutritious and satisfying meal at either sandwich shop.

Frequently Asked Questions

Both chains offer low-calorie options, but Jimmy John's has a slight edge with its Little John and Unwich sizes. A Turkey Tom Unwich, for instance, can be significantly lower in calories than most options at Jersey Mike's.

Sodium content varies widely by sandwich and customization at both places. Generally, a plain Unwich at Jimmy John's or a 'Sub in a Tub' at Jersey Mike's with a lean protein (like turkey) and no cheese or fatty sauce will have the lowest sodium.

Yes, the 'Unwich' is generally healthier because it eliminates the bread, which significantly reduces the calorie and carbohydrate count. It is an excellent choice for low-carb or keto diets.

Yes, Jersey Mike's 'Subs in a Tub' are a great option for a healthier meal. They are a low-carb alternative that turns any sub into a salad, allowing for high protein and vegetable intake with reduced calories.

To order a low-fat sandwich, select a lean protein (turkey, roast beef), opt for the 'Unwich' or 'Sub in a Tub,' and skip the cheese and mayonnaise. Use mustard or a light vinegar for flavor instead.

Jersey Mike's offers gluten-free bread options as well as 'Subs in a Tub,' providing more versatility for those with gluten sensitivities. Jimmy John's provides the 'Unwich' lettuce wrap as an alternative.

The nutritional value of veggie subs depends on the cheeses and spreads added. The Veggie at Jimmy John's is loaded with provolone and avocado spread. For a healthier option, choose the Unwich with minimal cheese or fat-based dressings.

At either chain, the healthiest choice is to skip the chips and cookies. For a side, opt for a pickle at Jimmy John's or choose a light, baked chip option at Jersey Mike's, though whole fruit or a side salad is ideal.