Jersey Mike’s, a popular sandwich chain, offers a variety of options for health-conscious customers. While many of their subs are high in calories and sodium, there are ways to make smarter choices when ordering. The healthiest options at Jersey Mike’s include their Mini size sandwiches, which range from 370 to 470 calories.
Customers can further reduce calorie intake by opting for whole wheat bread and skipping the “Mike’s Way” sauce. Choosing lean protein sources like turkey or ham and loading up on vegetables can also improve the nutritional profile of Jersey Mike’s subs.
For those watching their sodium intake, it’s important to review the nutrition facts before ordering. Some sandwiches contain over 2,000 mg of sodium, which is close to the recommended daily limit. By making informed choices and customizing orders, patrons can enjoy a tasty sandwich while still maintaining their health goals.
Understanding Nutrition at Jersey Mike’s
Jersey Mike’s provides nutritional information for their menu items to help customers make informed choices. Their subs vary widely in calorie content, from around 670 to over 1500 calories for a regular-sized sandwich.
Protein content is generally high, with most subs containing 30-50 grams. This can contribute significantly to daily protein needs.
Sodium levels are often elevated, with many sandwiches exceeding 1000mg. This accounts for a large portion of the daily recommended limit of 2300mg.
Fiber content varies, but tends to be modest. Whole wheat bread options can increase fiber intake slightly.
Key nutritional factors to consider:
- Calories
- Protein
- Sodium
- Saturated fat
- Fiber
Jersey Mike’s offers customization options that can impact nutritional values. Choosing leaner meats, adding vegetables, and opting for lighter dressings can improve the overall nutritional profile of a sandwich.
Some subs are notably high in saturated fat, particularly those with multiple meat types or extra cheese. Moderation is advisable for these options.
Nutrition facts are available on Jersey Mike’s website and in-store, allowing customers to compare options and make choices aligned with their dietary goals.
Key Components of a Healthy Sandwich
A nutritious sandwich balances lean proteins, wholesome breads, and fresh vegetables. These elements provide essential nutrients while keeping calorie counts in check.
Lean Proteins and Meat Choices
Roast beef, turkey, and ham are popular protein options for sandwiches. These meats offer high-quality protein without excessive fat. Turkey breast is particularly lean, making it an excellent choice for those watching their calorie intake.
Lean proteins help build and repair tissues, support muscle health, and promote satiety. When selecting meats, opt for minimally processed varieties without added sodium or preservatives.
For vegetarian options, consider plant-based proteins like tofu, tempeh, or legume-based spreads. These alternatives provide protein while often being lower in saturated fat than their meat counterparts.
Bread and Wrap Selections
Whole grain bread is a nutritious foundation for sandwiches. It provides complex carbohydrates, fiber, and essential nutrients. Look for breads with “whole wheat” or “whole grain” as the first ingredient.
Wheat wraps offer a lighter alternative to traditional bread. They can reduce overall calorie content while still providing satisfying texture and flavor.
For those with gluten sensitivities, gluten-free options are increasingly available. These may include wraps made from rice, corn, or other gluten-free grains.
Consider the portion size of your bread or wrap. Thinner slices or smaller wraps can help control calorie intake without sacrificing taste or satisfaction.
Vegetables and Toppings
Fresh vegetables add flavor, texture, and nutrients to sandwiches. Lettuce, tomatoes, cucumbers, and bell peppers are classic choices that boost vitamin and mineral content.
Avocado provides healthy fats and a creamy texture. It’s rich in monounsaturated fats, which can help improve cholesterol levels when consumed in moderation.
Olive oil is another source of healthy fats. Use it sparingly as a spread or in dressings to add flavor and nutrition.
Be mindful of high-calorie toppings like mayonnaise or cheese. Opt for mustard, vinegar, or hummus as lower-calorie alternatives. If using cheese, choose a small portion of a flavorful variety to maximize taste without excess calories.
Healthy Menu Options at Jersey Mike’s
Jersey Mike’s offers several nutritious sandwich choices for health-conscious customers. By making smart selections and customizing orders, patrons can enjoy flavorful subs without compromising their dietary goals.
Low-Calorie Sandwich Choices
The Turkey and Provolone (#7) on wheat bread is a lean protein option at Jersey Mike’s. This sandwich provides a balance of nutrients without excess calories. For even fewer calories, try the Mini Tuna Fish (#10) on wheat bread.
The Ham & Provolone (#3) is another lower-calorie choice. Opting for a bowl instead of bread further reduces carbohydrates and calories. Adding avocado boosts healthy fats and fiber.
For hot subs, the Mike’s Chicken Philly and BBQ Beef both contain 670 calories, making them the lowest-calorie hot options. The BLT is a classic cold sub with only 700 calories.
Signature ‘Mike’s Way’ with a Healthy Twist
Jersey Mike’s famous “Mike’s Way” preparation includes onions, lettuce, tomatoes, an olive oil blend, red wine vinegar, and spices. This combination adds flavor and nutrients without excessive calories.
To make “Mike’s Way” even healthier:
- Request extra vegetables for added fiber and vitamins
- Ask for light oil to reduce fat content
- Opt for vinegar-based dressings instead of creamy ones
For a lower-calorie alternative to the standard “Mike’s Way” sauce, choose fat-free Italian dressing (10 calories) or light Italian dressing (80 calories). These options maintain flavor while significantly reducing calorie intake.
Focusing on Health-Forward Ingredients
Jersey Mike’s offers several options for health-conscious customers. By selecting quality meats, incorporating fresh vegetables, and choosing better condiments, it’s possible to create a more nutritious sandwich.
Selecting the Right Meats
Jersey Mike’s provides a variety of meat options for their sandwiches. Roast beef is a popular choice, featured in the No. 6 Roast Beef and Provolone sub. This lean protein is a good source of iron and B vitamins.
Turkey is another healthier meat option, offering lower fat content compared to some processed meats. Jersey Mike’s slices their meats fresh in-store, which can help maintain nutritional value.
For those looking to reduce sodium intake, opting for freshly grilled chicken instead of processed deli meats can be a smart choice.
Incorporating Vegetables and Healthy Fats
Adding vegetables to a sandwich boosts its nutritional profile. Jersey Mike’s offers lettuce, tomatoes, and onions as standard toppings. These provide fiber, vitamins, and minerals.
Customers can request additional veggies like bell peppers or cucumbers for extra crunch and nutrients. Avocado, when available, adds healthy monounsaturated fats and fiber to the meal.
Jersey Mike’s uses an olive oil blend in their sandwiches. Olive oil is rich in heart-healthy monounsaturated fats and antioxidants, making it a better choice than mayonnaise or other high-calorie spreads.
Choosing Better Condiments
Condiments can significantly impact a sandwich’s nutritional value. Jersey Mike’s offers vinegar as a low-calorie flavor enhancer. It pairs well with the olive oil blend for a tangy, lighter alternative to creamy dressings.
For those watching sodium intake, asking for condiments on the side allows better portion control. Mustard is a low-calorie option that adds flavor without excessive calories or fat.
Jersey Mike’s also offers a “sub in a tub” option, where sandwich ingredients are served in a bowl without bread. This can reduce calorie and carbohydrate intake for those with specific dietary needs.
Strategies for a Healthier Order
Jersey Mike’s offers ways to customize sandwiches and control portions for a more nutritious meal. By making smart choices, customers can enjoy tasty options while managing calorie and sodium intake.
Customizing Your Sandwich
Choose whole wheat bread for added fiber. Opt for lean protein sources like turkey breast or roast beef. Load up on vegetables such as lettuce, tomatoes, onions, and peppers to increase nutrient density. Request oil and vinegar instead of mayonnaise or cheese to reduce calories and fat.
For a lower-sodium option, ask for less meat or skip the pickle. Replace high-calorie condiments with mustard or hot peppers. Consider ordering a “sub in a tub” – all sandwich ingredients served in a container without bread – to cut carbs and calories.
Understanding Portion Sizes
Jersey Mike’s offers mini, regular, and giant sizes. Stick to mini sizes for portion control. A mini sub typically contains 4 inches of bread and about 3-4 ounces of meat, making it a more suitable lunch option for most adults.
For those watching their weight, consider splitting a regular-sized sandwich with a friend. This allows you to enjoy your favorite sub while halving the calorie intake. Remember that toppings and condiments can significantly impact the overall calorie count of your sandwich.
When dining out during your lunch break, plan ahead. Check the nutrition information available on Jersey Mike’s website to make informed choices that align with your health goals.
Jersey Mike’s Commitment to Health
Jersey Mike’s offers several healthier options for customers looking to make more nutritious choices. The sandwich chain provides a detailed nutritional guide on their website, allowing patrons to make informed decisions about their meals.
For those seeking lower calorie options, Jersey Mike’s offers several subs under 700 calories. The #1 BLT and #16 Chicken Philly are among the lower calorie choices on the menu.
Jersey Mike’s also caters to various dietary needs:
- Gluten-free options available
- Vegetarian choices like the Veggie sub
- Customizable sandwiches to reduce calories or fat
The company uses fresh, high-quality ingredients in their sandwiches. Meats and cheeses are sliced to order, ensuring optimal freshness.
Jersey Mike’s allows customers to modify sandwiches to align with health goals. Options include:
- Requesting less meat or cheese
- Opting for low-fat condiments
- Choosing whole wheat bread
While not all menu items are low in calories, Jersey Mike’s provides transparency about nutritional content. This empowers customers to make choices that fit their individual health needs and preferences.