Jersey Mike’s, a popular sandwich chain, offers a range of options for health-conscious customers. While many of their subs are high in calories and fat, 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 healthier sandwich at Jersey Mike’s, avoid extra cheese and limit meat portions. Choosing whole grain bread and loading up on vegetable toppings can also boost the nutritional value of your meal. By making informed decisions, it’s possible to enjoy a satisfying sandwich without compromising your health goals.
Understanding Nutritional Information
Jersey Mike’s provides detailed nutrition facts to help customers make informed choices. This information allows customers to select options that align with their dietary needs and health goals.
Deciphering the Nutritional Guide
Jersey Mike’s nutritional guide lists key components for each menu item. Calories, total fat, saturated fat, sodium, carbohydrates, and protein are prominently displayed. The guide also includes information on fiber, sugars, and cholesterol.
Serving sizes are clearly defined, typically representing a whole sandwich or salad. This standardization helps customers accurately compare different menu options.
For customizable items, the guide often provides nutritional data for individual ingredients. This allows customers to estimate the impact of adding or removing specific components from their orders.
Significance of Calories and Fat Content
Calories are a crucial metric for those monitoring their energy intake. Jersey Mike’s sandwiches range from about 300 to 1,300 calories, depending on size and ingredients.
Fat content varies significantly across menu items. Some options contain less than 10 grams of fat, while others exceed 50 grams. Saturated fat is listed separately, helping customers limit this nutrient as recommended by health guidelines.
Lower-calorie choices include mini-sized sandwiches and certain salads. Opting for wheat bread or a wrap can reduce calorie content compared to white bread options.
Impact of Sodium on Health
Sodium levels in Jersey Mike’s menu items warrant attention. Many sandwiches contain over 1,000 mg of sodium, with some exceeding 2,000 mg.
High sodium intake is linked to increased blood pressure and cardiovascular risks. The Dietary Guidelines for Americans recommend limiting sodium to less than 2,300 mg per day.
To reduce sodium intake, customers can:
- Choose lower-sodium meats like turkey or roast beef
- Ask for less cheese or no cheese
- Limit high-sodium condiments and toppings
- Opt for a mini size or half sandwich
By utilizing the nutritional information provided, customers can make choices that better align with their health objectives and dietary restrictions.
Jersey Mike’s Healthy Menu Options
Jersey Mike’s offers several healthier sandwich options for health-conscious customers. These selections focus on lower calorie counts, reduced fat content, lower sodium, and lean protein sources.
Low Calorie Options
The Mini Tuna Fish (#10) on wheat bread is one of the lowest calorie options at Jersey Mike’s, containing around 470 calories. Another light choice is the Turkey and Provolone (#7) on a wheat wrap, which comes in at approximately 510 calories.
For those looking to reduce calorie intake further, ordering any cold sub as a bowl instead of on bread can cut calories significantly. The Ham & Provolone (#3) bowl with avocado is a filling yet lighter option.
Opting for “Mike’s Way” preparation adds nutritious toppings like onions, lettuce, and tomatoes without significantly increasing calories.
Reduced Fat and Saturated Fat Choices
To minimize fat intake, select leaner protein options like turkey or chicken breast. The Turkey Breast and Provolone (#7) sandwich contains less saturated fat compared to options with red meat.
Choosing wheat bread over white can increase fiber content and reduce overall fat. Skipping cheese or opting for reduced-fat cheese varieties can further lower fat content.
For condiments, opt for mustard or vinegar instead of mayonnaise or oil-based dressings to reduce added fats.
Low Sodium Sandwich Selections
While many deli meats are high in sodium, some Jersey Mike’s options are lower in salt content. The Veggie sub (#14) is naturally lower in sodium compared to meat-based options.
When ordering meat-based sandwiches, ask for less meat to reduce sodium intake. Choosing fresh vegetables as toppings adds flavor without extra salt.
Avoid adding extra cheese or high-sodium condiments like pickles or olives to keep sodium levels in check.
High Protein and Lean Options
Jersey Mike’s offers several high-protein, lean sandwich choices. The Grilled Chicken Breast sandwich provides a good balance of protein with lower fat content.
The Roast Beef and Provolone (#6) is another protein-rich option, offering about 33 grams of protein in a regular-sized sandwich.
For vegetarians, the Veggie sub (#14) with added avocado provides plant-based protein and healthy fats.
Ordering a sandwich as a bowl with extra vegetables increases the protein-to-carb ratio, making it a satisfying, lean meal option.
Specific Menu Recommendations
Jersey Mike’s offers a variety of healthier sandwich options across their menu categories. These selections provide nutritious choices for those watching their calorie intake or seeking more balanced meals.
Healthiest Cold Subs
The Turkey Breast and Provolone sub is a standout choice for health-conscious diners. It contains lean protein and can be customized with extra vegetables. The Club Supreme, featuring turkey, roast beef, and swiss cheese, offers a balanced mix of proteins.
For a lower-calorie option, the Ham and Provolone sub is a good pick. Customers can request it on wheat bread and load it with veggies for added nutrition.
The Veggie sub is an excellent choice for those seeking a meatless option. It’s packed with fresh vegetables and can be further customized to personal preferences.
Nutritious Hot Subs Selections
The Grilled Chicken Philly is one of the healthier hot sub options. It provides lean protein and can be made even better by adding extra vegetables.
The Pastrami Reuben, while higher in sodium, can be a decent choice when ordered with extra sauerkraut and less dressing. This modification adds flavor while reducing calories.
For a seafood option, the Grilled Tuna sub offers heart-healthy omega-3 fatty acids. Requesting it with extra lettuce and tomatoes boosts its nutritional value.
Vegetable-Inclusive Offerings
Jersey Mike’s Mini size subs allow for portion control while still enjoying favorite flavors. The Mini Turkey Breast and Provolone with extra veggies is a nutrient-dense choice.
The Chain’s “Sub in a Tub” option replaces bread with a bed of lettuce, significantly reducing carbohydrate content. This works well with any cold sub filling.
For a boost of nutrients, customers can add spinach, bell peppers, or cucumbers to any sandwich. These additions increase fiber and vitamin content without adding many calories.
Breakfast Sandwiches for a Healthier Morning
The Egg and Cheese sandwich on a wheat roll provides a protein-rich start to the day. Adding vegetables like spinach or tomatoes increases its nutritional value.
The Turkey Sausage, Egg and Cheese option offers a leaner alternative to traditional pork sausage. Pairing it with a side of fruit creates a balanced breakfast.
For a lighter choice, the Egg White and Cheese sandwich reduces calorie and fat content while still providing protein. It can be further customized with vegetables for added nutrients.
Customizing Your Sandwich for Optimal Nutrition
Jersey Mike’s offers numerous options for creating a nutritious sandwich tailored to your dietary needs. By selecting the right ingredients and making smart swaps, you can craft a delicious sub that aligns with your health goals.
Choosing the Right Ingredients
Start by selecting lean protein sources like turkey breast, roast beef, or grilled chicken. These options provide essential nutrients while keeping calories in check. Opt for fresh vegetables to add fiber, vitamins, and minerals. Lettuce, tomatoes, onions, and peppers are excellent choices.
Consider swapping high-calorie condiments for healthier alternatives. Mustard, vinegar, or a light drizzle of olive oil can enhance flavor without excessive calories. Limit or skip cheese to reduce saturated fat and calorie content.
For those watching sodium intake, ask for less salt or no added salt on your sandwich. Jersey Mike’s also offers a “sub in a tub” option, which replaces the bread with extra lettuce for a lower-carb meal.
Opting for Whole Grain Bread
Choose whole grain bread for your sandwich to boost its nutritional value. Whole grains provide more fiber, vitamins, and minerals compared to refined white bread. The extra fiber helps promote feelings of fullness and supports digestive health.
Jersey Mike’s offers a wheat bread option that can be a better choice than white bread. While not 100% whole grain, it still provides more nutrients than the standard white roll. When ordering, specifically request wheat bread to take advantage of this healthier option.
Whole grain bread also has a lower glycemic index, which means it can help maintain steadier blood sugar levels. This can be particularly beneficial for those managing diabetes or trying to control their weight.
Adding Healthy Fats: Avocado and Olive Oil
Incorporating healthy fats into your sandwich can enhance both flavor and nutrition. Avocado is an excellent addition, providing heart-healthy monounsaturated fats and fiber. It also adds a creamy texture that can replace less nutritious spreads.
Ask for sliced avocado as a topping or see if the location offers avocado spread. A little goes a long way in terms of nutrition and satiety.
Olive oil is another source of beneficial fats. Request a light drizzle of olive oil instead of mayonnaise or other high-calorie dressings. This Mediterranean staple offers antioxidants and can help improve the absorption of fat-soluble vitamins from your vegetable toppings.
Remember that while these fats are healthy, they’re still calorie-dense. Use them in moderation to keep your sandwich balanced.
Special Dietary Requirements
Jersey Mike’s accommodates various dietary needs with specialized menu options. Customers can find choices that cater to gluten-free, vegetarian, and vegan preferences, allowing for a more inclusive dining experience.
Gluten-Free Choices at Jersey Mike’s
Jersey Mike’s offers gluten-free options for those with celiac disease or gluten sensitivity. Customers can order any cold sub as an “Unwich,” which replaces the bread with a lettuce wrap. This option reduces carbohydrates and eliminates gluten.
For hot subs, the grilled portabella mushroom can be prepared without bread. Jersey Mike’s also provides gluten-free chips as a side option.
It’s important to note that while these options are available, cross-contamination may occur in the kitchen. Customers with severe gluten allergies should inform the staff of their dietary needs.
Vegetarian and Vegan Sandwich Options
Jersey Mike’s caters to vegetarian diets with several meat-free choices. The Veggie sub features provolone cheese, Swiss cheese, green bell peppers, onions, lettuce, and tomatoes.
For vegans, customization is key. Customers can order a sandwich without cheese and mayo, focusing on vegetables like lettuce, tomatoes, onions, and peppers. The grilled portabella mushroom sub can be made vegan by omitting cheese and using oil instead of butter.
Jersey Mike’s offers oil and vinegar as vegan-friendly dressing options. Some locations may also have avocado available as an add-on for extra plant-based protein and healthy fats.
Lifestyle and Dietary Considerations
Jersey Mike’s offers options that can align with various dietary goals and lifestyles. Choosing wisely allows customers to enjoy sandwiches while maintaining a balanced diet or working towards specific health objectives.
Incorporating Jersey Mike’s into a Weight Loss Plan
Jersey Mike’s provides lower-calorie options for those focused on weight loss. The Mini size sandwiches range from 230-570 calories, making portion control easier. Opting for turkey or chicken-based subs can reduce calorie intake.
Customizing orders helps cut calories further. Requesting “Mike’s Way” without oil and vinegar saves 230 calories. Choosing whole wheat bread adds fiber, which promotes fullness.
For even fewer calories, Jersey Mike’s offers Sub in a Tub – sandwiches served in a container without bread. This option can significantly reduce carbohydrate and calorie content.
Pairing a smaller sandwich with a side salad creates a filling, lower-calorie meal. Drinking water instead of sugary beverages also supports weight loss efforts.
Eating Healthy on a Lunch Break
Jersey Mike’s provides quick, nutritious options for busy professionals. The Turkey Breast and Provolone sub offers lean protein and calcium. Requesting extra vegetables adds nutrients and fiber without many calories.
For a lower-carb lunch, the Grilled Portabella Mushroom and Swiss Sub in a Tub provides a vegetarian option rich in nutrients. Adding avocado increases healthy fats and promotes satiety.
Meal prep enthusiasts can order a larger sub and save half for later. This strategy ensures a balanced lunch without resorting to less healthy fast food alternatives.
Opting for mustard instead of mayo reduces fat content. Choosing pickles or banana peppers adds flavor without significant calories.
Supporting a Healthy Lifestyle with Balanced Meals
Jersey Mike’s can be part of a balanced diet when chosen thoughtfully. The Club Supreme offers a mix of turkey, roast beef, bacon, and vegetables, providing diverse nutrients.
For those increasing protein intake, the Chicken Philly with extra chicken is a solid choice. Adding spinach boosts iron and vitamin content.
Vegetarians can enjoy the Veggie sub, which includes Swiss and provolone cheese for calcium and protein. Requesting extra bell peppers increases vitamin C intake.
Balance is key – pairing a sandwich with a piece of fruit or side salad creates a more rounded meal. Choosing whole grain bread when available increases fiber and nutrient content.
Popular Sandwiches and their Health Profiles
Jersey Mike’s offers a variety of sandwiches with different nutritional profiles. Some options provide lean protein and veggies, while others are higher in calories and fat. Let’s examine the health aspects of several popular menu items.
No. 6 Roast Beef and Provolone Nutritional Facts
The No. 6 Roast Beef and Provolone is a classic choice at Jersey Mike’s. A regular size contains approximately 640 calories. It provides a good source of protein, with about 50 grams per serving.
The sandwich also delivers essential nutrients like iron and zinc from the roast beef. However, it’s relatively high in sodium, with around 1,500 mg per serving.
To make it healthier, customers can opt for a mini size or remove the cheese to reduce calories and fat.
No. 7 Turkey and Provolone’s Calorie Content
The No. 7 Turkey and Provolone is a lighter option compared to some other sandwiches. A regular size contains about 560 calories. It offers a lean protein source with approximately 34 grams of protein.
This sandwich is lower in saturated fat than beef options. It provides about 20 grams of total fat, with only 7 grams being saturated.
Choosing whole wheat bread can add fiber to this meal. Skipping the cheese or opting for a mini size can further reduce the calorie content.
No. 9 Club Supreme for a Protein Boost
The No. 9 Club Supreme combines turkey, ham, and bacon for a protein-packed meal. A regular size provides about 740 calories and 54 grams of protein.
This sandwich offers a variety of nutrients from different meats. However, it’s higher in sodium and saturated fat due to the bacon and multiple meat types.
To make it healthier, customers can remove the bacon or opt for extra veggies instead. Choosing a mini size can also help control portions.
Health Evaluation of No. 19 BBQ Beef
The No. 19 BBQ Beef is a flavorful option but comes with higher calories. A regular size contains approximately 830 calories. It provides about 46 grams of protein.
The BBQ sauce adds extra sugar and sodium to this sandwich. It’s also higher in fat compared to leaner options like turkey.
For a healthier choice, customers can ask for less BBQ sauce or opt for a mini size. Adding extra veggies can increase fiber content and nutritional value.
How Healthy is No. 44 Buffalo Chicken Cheese Steak?
The No. 44 Buffalo Chicken Cheese Steak is one of the higher-calorie options. A regular size contains about 940 calories. It provides approximately 56 grams of protein.
This sandwich is higher in fat and sodium due to the cheese and buffalo sauce. It contains about 44 grams of total fat and over 2,000 mg of sodium.
To make it healthier, customers can ask for less cheese or sauce. Opting for a mini size or removing the cheese entirely can significantly reduce calorie and fat content.
Making Informed Choices
Jersey Mike’s offers a variety of sandwich options, but some are healthier than others. Selecting wisely requires understanding which items to avoid and how to minimize sodium intake.
Identifying the Least Healthy Sandwich Options
The least healthy sandwiches at Jersey Mike’s typically contain high amounts of calories, saturated fat, and sodium. The Big Kahuna Cheese Steak and the Club Supreme are among the heaviest options.
These sandwiches often feature multiple types of processed meats and extra cheese, significantly increasing their calorie and fat content. For example, a regular-sized Big Kahuna Cheese Steak contains over 1,000 calories and 25 grams of saturated fat.
To make healthier choices, opt for sandwiches with lean proteins like turkey or roast beef. Avoid extra cheese and high-calorie condiments such as mayonnaise or oil.
Selecting Sandwiches with Lowest Sodium
Sodium content in Jersey Mike’s sandwiches can vary widely. The Turkey Breast and Provolone sandwich is one of the lower sodium options, with about 1,000 mg in a regular size.
To further reduce sodium:
- Choose fresh vegetables as toppings
- Ask for no added salt
- Skip pickles and other high-sodium condiments
Jersey Mike’s offers a “Sub in a Tub” option, which serves sandwich ingredients in a bowl without bread. This can significantly lower sodium intake, as bread often contributes a substantial amount of sodium to sandwiches.
Opting for mini sizes or splitting a regular sandwich can also help control sodium consumption while still enjoying Jersey Mike’s offerings.