Navigating the Jersey Mike's Menu for Healthy Choices
Choosing a nutritious meal at a sub shop can be a challenge, but Jersey Mike's offers several options for health-conscious diners. The best strategy involves focusing on lean protein, maximizing vegetables, and limiting high-calorie add-ons like extra cheese, fatty dressings, and mayo. A key consideration is also the serving size, as opting for a mini or a regular can make a huge difference compared to the giant sub. For those on a low-carb diet, the 'Sub in a Tub' is a game-changer, swapping the bread for a generous portion of lettuce.
The Healthiest Subs by Category
When evaluating the menu, several sandwiches stand out for their nutritional profile. The Turkey and Provolone (#7) is a top contender, especially when ordered on wheat bread and served without oil and mayonnaise. Similarly, the Roast Beef and Provolone (#6) is a good source of lean protein. For a vegetarian-friendly option, the Fresh Veggie (#14) is loaded with vitamins and minerals, though it's important to be mindful of cheese and dressings that can increase the fat content. Another popular choice is the Mike's Chicken Philly (#16), which is much healthier in a 'Sub in a Tub' format without the bread and cheese.
Comparison Table: Healthy Jersey Mike's Options (Mini Size)
| Sub Option | Main Protein | Estimated Calories (No Oil/Mayo) | Estimated Protein | Estimated Sodium |
|---|---|---|---|---|
| #7 Turkey Breast & Provolone | Turkey | 340 | 20g | 1020mg |
| #6 Roast Beef & Provolone | Roast Beef | 350 | 25g | 700mg |
| #14 The Veggie | Provolone, Swiss | 430 | 22g | 580mg |
| Sub in a Tub (Turkey & Provolone) | Turkey | 250 | 29g | 100mg |
| Sub in a Tub (Chicken Philly) | Grilled Chicken | 400 | 37g | 1430mg |
How to Customize Your Sub for Maximum Health Benefits
Making smart modifications is crucial for controlling the nutritional content of your Jersey Mike's order. Here is a step-by-step guide to building a healthier sub:
- Choose your size wisely: Stick with a mini or regular size to keep calories in check.
- Pick a lean protein: Opt for turkey or roast beef over processed Italian meats like salami or pepperoni, which are higher in sodium and fat.
- Consider a 'Sub in a Tub': For a low-carb, high-protein meal, request your sandwich served in a bowl without the bread.
- Go easy on the cheese: While provolone is a popular choice, limiting or removing it entirely can significantly lower fat and sodium. You can also opt for just Swiss cheese on a veggie sub to reduce sodium.
- Load up on fresh vegetables: Add plenty of lettuce, tomatoes, onions, pickles, and peppers to increase fiber and nutrients without adding many calories.
- Be cautious with condiments: Skip the mayo and opt for lighter options like mustard. For the signature 'Mike's Way' flavor, ask for less oil and more vinegar, as the oil adds significant calories.
- Choose whole wheat bread: If you're not getting a 'Sub in a Tub,' whole wheat offers more fiber and nutrients than white bread.
- Hydrate smartly: Instead of soda, pair your sub with water or an unsweetened beverage to avoid extra sugar and calories.
Conclusion: Your Smartest Jersey Mike's Order
The title of healthiest Jersey Mike's sub goes to a customized Turkey and Provolone sub, or even better, a Turkey and Provolone 'Sub in a Tub'. The 'Sub in a Tub' option with lean turkey is significantly lower in calories and carbs, while remaining high in satisfying protein. However, with a few modifications, many subs can fit into a healthy diet. The key is to be mindful of portion size and to limit high-fat, high-sodium additions.
To review Jersey Mike's full nutritional information, visit their official website.
Frequently Asked Questions
What is the lowest-calorie sub at Jersey Mike's?
A Turkey and Provolone sub ordered 'Sub in a Tub' style is one of the lowest-calorie options, coming in around 250 calories for a regular size.
Is the Veggie sub healthy at Jersey Mike's?
The Veggie sub can be a healthy, low-calorie choice, especially when ordered 'Sub in a Tub' without heavy dressings. Be aware that the standard cheese can increase the fat and calorie count significantly.
How do I reduce the calories on any Jersey Mike's sub?
You can reduce calories by ordering a mini size, choosing wheat bread, opting for a 'Sub in a Tub', skipping cheese, and using less oil and no mayo.
Is the signature 'Mike's Way' healthy?
'Mike's Way' includes olive oil and vinegar. While olive oil has healthy fats, it is also calorie-dense, so ask for less or skip it to lower the total calorie count.
Are the hot subs healthier than the cold subs?
Generally, many cold subs with lean protein, like turkey, are healthier than the hot subs, which often contain higher-fat ingredients, heavy sauces, and melted cheese.
Can I still eat a sub on a keto or low-carb diet?
Yes, the 'Sub in a Tub' option is perfect for keto and low-carb diets, allowing you to enjoy the meats and veggies without the high-carb bread.
Is tuna salad a healthy option?
Tuna salad at Jersey Mike's is a moderate option in terms of calories and fat, but it's higher in sodium than other choices, so it's best consumed in moderation or requested in a 'Sub in a Tub'.
