Jersey Mike’s, a popular submarine sandwich chain, offers a variety of options for health-conscious customers. While many of their subs are high in calories, there are ways to make smarter choices when ordering.
The healthiest options at Jersey Mike’s include the Mike’s Chicken Philly and BBQ Beef, both containing 670 calories. For those preferring cold subs, the BLT is a reasonable choice at 700 calories. Customers can further reduce calorie intake by skipping the “Mike’s Way” sauce and opting for fat-free or light Italian dressing instead.
To create a more nutritious meal at Jersey Mike’s, consider avoiding extra cheese and limiting meat portions. Choosing whole grain bread and loading up on vegetable toppings can also improve the nutritional value of your sandwich. By making informed decisions, it’s possible to enjoy a satisfying meal at Jersey Mike’s while keeping health goals in mind.
Understanding Nutrition at Jersey Mike’s
Jersey Mike’s offers a range of sandwich options with varying nutritional profiles. Knowing the key nutritional components can help customers make informed choices.
Calorie Content and Management
Jersey Mike’s sandwiches range from 670 to over 1000 calories. The Mike’s Chicken Philly and BBQ Beef are among the lowest at 670 calories each. The BLT offers 700 calories for those preferring cold subs.
To manage calorie intake, customers can:
- Choose smaller sizes
- Opt for lean meats like turkey or chicken
- Skip extra cheese and high-calorie condiments
Customizing orders allows for better calorie control. Removing oil and mayo can significantly reduce calorie content.
Sodium and its Impact
Many Jersey Mike’s sandwiches contain high sodium levels. Deli meats and cheese are major contributors. Excessive sodium intake may lead to health issues like high blood pressure.
To reduce sodium:
- Select fresh-sliced meats over processed options
- Ask for less or no salt on vegetables
- Choose lower-sodium condiments
Pairing a sandwich with fresh fruit or unsalted sides can help balance overall sodium intake.
Balancing Fats for Health
Jersey Mike’s sandwiches contain varying fat levels. Some fats are essential for health, while others should be limited.
Healthier fat options:
- Avocado
- Olive oil
- Nuts (if available)
To reduce unhealthy fats:
- Limit cheese portions
- Choose leaner meats
- Avoid extra mayo or creamy sauces
Opting for whole grain bread can increase healthy fat intake through added seeds and grains.
The Role of Protein in Satiety
Protein is crucial for satiety and muscle maintenance. Jersey Mike’s offers several high-protein options.
Top protein choices:
- Turkey and provolone: 33g protein
- Club Supreme: 43g protein
- Grilled chicken: 58g protein
Protein helps control hunger and can support weight management. Combining protein-rich sandwiches with vegetables enhances nutritional value and fullness.
For vegetarians, options like the Veggie sub can be customized with extra cheese or hummus to boost protein content.
The Healthiest Sandwich Options
Jersey Mike’s offers several nutritious sandwich choices for health-conscious customers. These options focus on lean proteins, fresh vegetables, and wholesome ingredients to create satisfying meals without excess calories or unhealthy fats.
Lean Meats for Protein-Rich Choices
Turkey and roast beef stand out as excellent lean protein sources at Jersey Mike’s. The Turkey and Provolone sub provides a balance of flavors with fewer calories than many other options. Roast Beef and Provolone is another smart choice, offering a good amount of protein while being lower in sodium compared to other subs.
For those watching their calorie intake, the Turkey Breast and Provolone sub is a solid option. It contains lean turkey and can be customized with fresh vegetables for added nutrition.
Vegetables and Healthy Fats
Adding fresh vegetables to any sandwich increases its nutritional value. Jersey Mike’s offers a variety of veggies like lettuce, tomatoes, and onions. These add flavor, fiber, and vitamins without significant calories.
Avocado is a great addition for healthy fats. It provides monounsaturated fats that are beneficial for heart health. Customers can request avocado on any sandwich for a nutrient boost.
To keep calories in check, it’s wise to skip the “Mike’s Way” sauce. Instead, opt for fat-free Italian dressing or light Italian dressing for flavor with fewer calories.
Specialty Subs and Health Considerations
For those seeking lower-calorie options, the Mike’s Chicken Philly and BBQ Beef subs are tied for the lowest calorie count at 670 calories each. These can be good choices when looking for a more indulgent sandwich without going overboard on calories.
The BLT is another option to consider, coming in at 700 calories for those preferring a classic cold sub. When ordering specialty subs, customers can make them healthier by requesting extra vegetables and opting for lighter dressings.
It’s important to note that even the healthiest options at Jersey Mike’s are relatively high in calories. Portion control and being mindful of toppings and dressings are key to making healthier choices at this sandwich shop.
Jersey Mike’s Specific Sandwich Breakdown
Jersey Mike’s offers a variety of sandwiches with different nutritional profiles. Some options provide healthier alternatives while others are more indulgent. The menu includes chicken-based sandwiches, classic subs, and vegetarian choices.
Mike’s Chicken Philly and Variants
The No. 16 Mike’s Chicken Philly is one of the lower-calorie options at Jersey Mike’s, containing 670 calories. This sandwich features grilled chicken, peppers, and onions with melted cheese.
For those seeking a spicier kick, the No. 44 Buffalo Chicken Cheese Steak offers a similar base with added buffalo sauce. However, this variant typically has a higher calorie count due to the sauce.
The No. 17 Jersey Mike’s Famous Philly is a beef-based alternative to the chicken options. While flavorful, it generally contains more calories and fat than its poultry counterparts.
Classic Subs and Their Nutritional Profiles
Jersey Mike’s classic cold subs offer varying nutritional profiles. The Turkey and Provolone (#7) is often considered a healthier choice, especially when ordered on wheat bread.
The Ham & Provolone (#3) provides another lower-calorie option. For those watching their carb intake, these subs can be ordered as a bowl with added vegetables.
Ordering subs “Mike’s Way” adds onions, lettuce, tomatoes, an olive oil blend, red wine vinegar, and spices. While this adds flavor, it also increases calorie content.
| Sub Type | Calories (Regular Size) |
|---|---|
| Turkey & Provolone | 560-720 |
| Ham & Provolone | 580-740 |
| BLT | 700-860 |
Exploring the Veggie Options
“The Veggie” sub is Jersey Mike’s primary vegetarian offering. It includes Swiss and provolone cheese with a variety of fresh vegetables.
For a more substantial vegetarian option, the Grilled Portabella Mushroom sub provides a meaty texture without the meat. This choice is rich in umami flavor and can be customized with various toppings.
Both veggie options can be made vegan by omitting cheese and requesting plant-based condiments. These choices are generally lower in calories and saturated fat compared to meat-based subs, making them suitable for those seeking lighter meals.
Customization for Healthier Meal Choices
Jersey Mike’s offers various options for customers to customize their meals for healthier eating. By making smart choices, diners can enjoy flavorful sandwiches while reducing calorie and sodium intake.
Opt for Smaller Sizes and Gluten-Free Bread
Choosing a mini or regular-sized sub instead of a giant one is an easy way to control portions. Mini subs typically contain around 400-500 calories, while regular sizes range from 600-800 calories. This reduction can make a significant difference in overall calorie intake.
For those with gluten sensitivities, Jersey Mike’s provides gluten-free bread options. These alternatives allow customers to enjoy their favorite sandwiches without compromising their dietary needs.
Whole grain bread is another healthier choice when available. It offers more fiber and nutrients compared to white bread.
Choosing the Right Ingredients and Add-Ons
Selecting lean proteins like turkey, chicken, or roast beef can reduce fat content. Vegetables add nutrients and fiber without significant calories. Customers can ask for extra lettuce, tomatoes, onions, and peppers to bulk up their sandwich.
Condiments and cheese can add calories quickly. Opting for mustard or vinegar instead of mayonnaise or oil can save up to 100 calories per serving. Skipping cheese or requesting a reduced amount can further lower calorie and fat content.
Minimizing Processed Meat Intake
Jersey Mike’s offers a variety of processed meats like salami, pepperoni, and ham. While flavorful, these options are often high in sodium and saturated fats. Limiting or avoiding these meats can improve the nutritional profile of a sandwich.
Choosing grilled chicken or turkey breast instead of Italian meats can significantly reduce sodium and fat intake. For those who enjoy the flavor of processed meats, asking for a smaller portion or selecting them as a topping rather than the main protein can be a good compromise.
Pairing a sandwich with a side salad instead of chips can further enhance the meal’s nutritional value.
Equip Yourself with Nutritional Information
Jersey Mike’s provides detailed nutritional data for their menu items. This information empowers customers to make informed choices based on their dietary needs and health goals.
Nutritional Guides for Informed Decisions
Jersey Mike’s offers comprehensive nutritional guides for their entire menu. These guides include calorie counts, macronutrient breakdowns, and sodium content for each sandwich and side item.
Customers can access this information on the Jersey Mike’s website or through in-store displays. The guides are regularly updated to reflect any menu changes or ingredient modifications.
By consulting these guides, health-conscious patrons can compare different options and select items that align with their nutritional requirements.
Leveraging Jersey Mike’s Nutritional Facts
Jersey Mike’s nutritional facts allow customers to tailor their orders for specific dietary needs. The detailed information covers all ingredients, including bread, meats, cheeses, and toppings.
Patrons can use this data to make smart substitutions, such as opting for wheat bread or reducing cheese portions. For those tracking macros, the precise protein, carbohydrate, and fat content helps with meal planning.
The nutritional facts also highlight lower-calorie options and items with reduced sodium, aiding those with specific health concerns or weight management goals.
Navigating Dietary Restrictions and Preferences
Jersey Mike’s offers options for various dietary needs and preferences. The menu includes choices for those seeking vegetarian, vegan, low-carb, or high-protein meals.
Options for Vegetarians and Vegans
Jersey Mike’s caters to plant-based eaters with “The Veggie” sub. This sandwich features provolone cheese, which can be removed for vegan customers. Avocado is available as an add-on for extra flavor and healthy fats.
Grilled portabella mushroom can be substituted for meat in many subs, providing a hearty vegetarian option. Vegetarians and vegans can customize their orders by requesting no cheese or mayo and adding extra veggies.
The bread used for subs is typically vegan-friendly, but it’s always best to double-check with staff. Jersey Mike’s also offers lettuce wraps as a bread alternative for those avoiding gluten or reducing carbohydrates.
Low-Carb and High-Protein Selections
For customers following low-carb diets, Jersey Mike’s provides “sub in a tub” options. This replaces bread with a bowl of lettuce, significantly reducing carbohydrate intake.
High-protein choices include turkey and roast beef subs. These meats are lean sources of protein, ideal for those looking to increase their protein intake while managing calories.
Cheese additions like provolone can boost protein content further. For a low-carb, high-protein meal, consider ordering a meat-based sub in a tub with extra cheese and veggies.
Jersey Mike’s also offers mini sizes for portion control. This allows customers to enjoy their favorite subs while managing calorie and macronutrient intake more effectively.