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Understanding Jersey Mike's Nutrition Facts
Jersey Mike's is famous for its fresh-sliced subs made with quality ingredients, but like any deli-style sandwich shop, calories can add up quickly depending on your choices. Our Jersey Mike's calorie calculator helps you make informed decisions by providing accurate nutritional information for your custom sub orders.
How Jersey Mike's Calories Are Calculated
We calculate Jersey Mike's nutrition using the company's published nutritional information. Each component (bread, protein, cheese, toppings) has a base calorie count, and we account for different sub sizes and combinations based on your selections.
For example, a standard #7 Turkey & Provolone on White Bread contains approximately:
- White Bread (Regular): 440 calories
- Turkey (Regular portion): 120 calories
- Provolone Cheese: 100 calories
- Mayonnaise: 100 calories
- Lettuce, tomatoes, onions: 15 calories
- Total: 775 calories
If you choose a Mini size with the same ingredients, you'd save significant calories:
- White Bread (Mini): 220 calories
- Turkey (Mini portion): 60 calories
- Provolone Cheese: 50 calories
- Mayonnaise: 50 calories
- Lettuce, tomatoes, onions: 15 calories
- Total: 395 calories
Making Healthier Jersey Mike's Choices
You can significantly reduce calories in your Jersey Mike's order with these strategies:
- Choose Mini size: Cuts calories by about 50% compared to Regular
- Select wheat bread: Whole wheat has slightly more fiber and nutrients
- Go easy on cheese: Cheese adds 50-100 calories per slice
- Use mustard instead of mayo: Mustard has 0-5 calories vs. 100 for mayo
- Load up on vegetables: Most veggies add minimal calories but lots of volume and nutrients
- Choose lean proteins: Turkey and chicken breast are lower in calories than roast beef or tuna
Remember that Jersey Mike's subs can be high in sodium, especially with processed meats and certain sauces. Using our calculator helps you plan your meal within your daily nutritional goals.
Disclaimer: These calculations are based on standard Jersey Mike's nutritional information and should be used as an informatory basis only. Nutritional values may vary based on specific preparation methods, ingredient variations, and serving sizes at different locations. Do not make legal, dietary, or medical decisions solely from this output. Consult a healthcare professional for personalized dietary advice.
Frequently Asked Questions
Our calculator uses official nutritional information provided by Jersey Mike's. While we strive for accuracy, actual values may vary slightly based on specific preparation methods, ingredient variations, and serving sizes at different locations.
While calorie differences between bread types are minimal, whole wheat bread provides more fiber and nutrients than white bread. The wheat bread at Jersey Mike's has about the same calories as white bread but offers additional nutritional benefits.
Sub sizes significantly impact calories: Mini (7-inch) has about half the calories of Regular (14-inch), and Giant (21-inch) has about 50% more calories than Regular. Choosing a Mini can save you 400-600 calories compared to a Regular sub.
Turkey and chicken breast are among the lowest calorie protein options. The #4 Turkey Breast and #9 Club Sub with turkey are good choices. Tuna salad and subs with multiple meats tend to be higher in calories.
Absolutely! Use the export features to download your nutrition summary as a CSV or PDF file. This allows you to save, print, or share your calculations for meal planning or dietary tracking purposes.
Jersey Mike's Nutrition Tips
- Mini size saves 400-600 calories
- Mustard has 0 calories vs mayo (100)
- Load up on free vegetable toppings
- Turkey & chicken are leanest proteins
- Watch sodium in processed meats