Jersey mikes

Fast Food

Item Rating: 63/100

1 serving (300 grams) contains 600 calories, 30.0 grams of protein, 25.0 grams of fat, and 60.0 grams of carbohydrates.

Nutrition Information

1 cup (240g)

Calories		480
% Daily Value*
Total Fat		20.0 g	25%
	Saturated Fat	8.0 g	40%
	Polyunsaturated Fat	0 g
Cholesterol		40.0 mg	13%
Sodium		1200 mg	52%
Total Carbohydrates		48 g	17%
	Dietary Fiber	2.4 g	8%
	Sugars	4.0 g
protein		24 g	48%
Vitamin D		0 mcg	0%
Calcium		160.0 mg	12%
Iron		1.6 mg	8%
Potassium		240 mg	5%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

🧈 High saturated fat

Source of Calories

Fat: 180 cal (38.5%)

Protein: 96 cal (20.5%)

Carbs: 192 cal (41.0%)

About Jersey mikes

Jersey Mike’s is a popular American sub sandwich chain established in 1956 in Point Pleasant, New Jersey. Specializing in freshly made-to-order sandwiches, the chain is known for its use of high-quality meats, cheeses, and freshly baked bread. Jersey Mike’s also incorporates its signature 'Mike's Way' toppings, including lettuce, tomatoes, onions, olive oil blend, red wine vinegar, and spices. Nutritionally, the offerings vary significantly, with some sandwiches being protein-rich but notably high in sodium and calories due to processed meats and sauces. Whole, fresh vegetables and leaner sandwich options (like turkey or veggie subs) provide nutrients like fiber, vitamins A and C, and potassium. However, calorie and fat contents can increase with larger portion sizes and added condiments.

Health Benefits

• High protein content supports muscle repair and maintenance, particularly in subs with turkey or chicken (20-40 grams of protein in most regular subs).
• Fresh vegetables like lettuce, tomatoes, and onions provide dietary fiber, aiding digestion and supporting gut health.
• Vitamins C and A from fresh toppings like tomatoes help boost immune function and promote healthy skin.

Dietary Considerations

Allergens: Contains gluten, dairy, soy, eggs, tree nuts (potential cross-contamination)

Suitable for: High-protein diets (depending on choices), non-vegetarian diets

Not suitable for: Gluten-free diets, vegan diets (most items), low-sodium diets

Selection and Storage

Subs should be consumed fresh for optimal texture and taste. Refrigerate leftovers in airtight containers and consume within 24 hours to minimize sogginess and maintain food safety.

Common Questions About Jersey mikes Nutrition

How many calories and protein are in a Jersey Mike's sub?

The nutritional content of Jersey Mike's subs varies by type and size. For example, the regular-sized Turkey and Provolone sub contains approximately 710 calories and 32 grams of protein. Larger subs like the Giant size can exceed 1,500 calories, so portion sizes matter for calorie control.

Can Jersey Mike's subs fit into a keto diet?

Jersey Mike's subs can be keto-friendly if you opt for their 'Sub in a Tub' option, which replaces the bread with a salad base. For example, a Turkey and Provolone Sub in a Tub contains around 5-10 grams of net carbs, depending on added toppings. Avoid bread and high-carb ingredients like sugary sauces or dressings for a true keto meal.

Are Jersey Mike's subs healthy?

Jersey Mike's subs can provide a good source of protein but may be high in sodium and calories, depending on your selection. For healthier choices, stick to lean proteins like turkey or chicken and avoid processed meats like salami or capicola. Customizing the sandwich with more vegetables and fewer dressings can also help reduce calorie and fat content.

What portion size is recommended when eating a Jersey Mike's sub?

A regular-sized sub from Jersey Mike's is often sufficient for one meal and contains around 600-800 calories. If you're managing calorie intake, a mini-size sub is a smaller option with 400-500 calories, and pairing it with a side salad can balance the meal without overloading on carbs or calories.

How does Jersey Mike's compare to Subway in terms of nutrition?

Jersey Mike's subs generally offer thicker cuts of meat and higher-quality ingredients compared to Subway. However, they also tend to be higher in calories and sodium. Where Subway allows more customization for lighter options, Jersey Mike's focuses on robust flavors with more traditional deli-style preparation. Both chains can be tailored to your dietary needs, depending on selections.

Data Sources & Scientific References