Want to enjoy your favorite Jersey Mike’s subs without worrying about calories or nutrition? This guide shows the Jersey Mike’s calories, protein, carbs, and fat in popular menu items, plus tips for healthier choices.
You can also download a Jersey Mike’s nutrition PDF guide and use our interactive calculator to see the nutrition in your custom sub.
Download Jersey Mike’s Nutrition PDF
Get a printable guide of all Jersey Mike’s subs, wraps, and salads with detailed nutrition info. Perfect for meal planning, tracking macros, or choosing healthy options.
Jersey Mike’s Nutrition Calculator
Use the Jersey Mike’s Nutrition Calculator to see the exact calories, protein, carbs, and fat in your custom sub or wrap. Perfect for tracking your macros or making healthier choices.
Popular Jersey Mike’s Subs Nutritional Value
Jersey Mike’s offers a wide variety of subs, wraps, and salads. Here’s a quick look at calories, protein, carbs, fat, and sodium for some of the most popular Jersey Mike’s Nutrition menu items:
| Sub Item & Size | Cals | Fat (g) | Sat. Fat | Carbs (g) | Fiber | Sugar | Prot (g) | Sod (mg) |
|---|---|---|---|---|---|---|---|---|
| #10 Tuna Fish – Regular (Wheat Wrap) | 980 | 75 | 13 | 52 | 8 | 5 | 29 | 1,110 |
| #7 Turkey & Provolone – Mini (White) | 460 | 23 | 7 | 43 | 3 | 4 | 21 | 990 |
| #8 Club Sub – Mini (Wheat) | 510 | 26 | 8 | 43 | 4 | 5 | 28 | 1,340 |
| #4 The Number Four – Mini (Wheat) | 460 | 23 | 7 | 43 | 4 | 5 | 23 | 1,170 |
| #2 Jersey Shore’s Favorite – Tub | 490 | 39 | 11 | 8 | 2 | 4 | 28 | 1,460 |
| #2 Jersey Shore’s Favorite – Giant (White) | 1,310 | 72 | 16 | 122 | 7 | 11 | 47 | 2,850 |
| #44 Buffalo Chicken – Giant (Rosemary) | 1,620 | 73 | 20 | 138 | 7 | 16 | 107 | 7,200 |
| #31 California Chicken – Giant (Wheat) | 1,630 | 80 | 20 | 127 | 10 | 15 | 105 | 3,920 |
| #16 Chicken Philly – Giant (White) | 1,180 | 27 | 12 | 136 | 6 | 20 | 101 | 4,000 |
| Extra Beef Philly Portion | 120 | 7 | 2.5 | 1 | 0 | 1 | 13 | 290 |
Tip: For smaller calorie intake, consider ordering a “Mini Sub” or skipping cheese and sauces.
If you’re watching your calories, check out the lowest calorie options on the Jersey Mike’s Cold Subs menu.
Healthy & Diet-Friendly Options
If you’re trying to eat healthier or manage your calories, here are some Jersey Mike’s nutrition-friendly options:
- Low-Calorie Subs
- Veggie Sub: 360 calories
- Turkey & Provolone Mini: ~240 calories
- Low-Carb / Keto Options
- Ask for a lettuce wrap instead of bread.
- Skip sauces high in sugar.
- High-Protein Choices
- Chicken Philly: 38g protein
- Club Sub: 40g protein
- Vegetarian / Vegan-Friendly Options
- Veggie Sub with extra vegetables and no cheese.
- Pair with sides like fresh salads for a balanced meal.
Parents can find healthy portions and nutrient info in our Jersey Mike’s Kids Menu guide.
Jersey Mike’s Gluten-Free & Allergen Info
Jersey Mike’s is a leader in the fast-casual space for gluten-free safety.
- Udi’s Gluten-Free Rolls: Available for most cold and hot subs. In 2026, they continue to use dedicated knives and clean surfaces to prevent cross-contamination.
- What to Avoid: If you have a gluten allergy, stay away from the #15 Meatball Sub and #18 Chicken Parm, as the meatballs and breaded chicken contain wheat-based breadcrumbs.
How to Customize for Your Health Goals
You don’t have to sacrifice flavor to hit your fitness goals. Here is how our “Sub Above” experts recommend customizing your order:
1. The “Low-Calorie” Hack
- Go “Bowl” Style: Order any sub as a Sub in a Bowl. By removing the bread, you save roughly 200–300 calories and significantly reduce your carbohydrate intake.
- Skip the Cheese: Provolone adds about 100 calories per serving.
- Oil & Vinegar: Request light oil and vinegar to keep healthy fats under control.
2. The “High-Protein” Choice
- If you’re looking for maximum protein, the #17 Famous Philly or the #43 Chipotle Cheese Steak are your best bets, offering over 30g of protein per regular serving.
3. Managing Allergens
We take food safety seriously. If you have an allergy, please inform your local team.
- Gluten-Free: We offer Certified Gluten-Free bread.
- Common Allergens: Our facility handles wheat, dairy, and soy. Please visit our official Allergen Matrix on the app for the most up-to-date information on cross-contamination.
Looking for protein-heavy options? See the macros for Jersey Mike’s Hot Subs.
Allergens & Special Dietary Info
Knowing allergens is important for safe dining:
- Gluten: All standard subs use bread; request a lettuce wrap for gluten-free options.
- Dairy: Cheese is common in many subs. Ask for no cheese to reduce dairy intake.
- Nuts: Jersey Mike’s menu is generally nut-free, but check with local stores if you have severe allergies.
- Sodium: Many subs are high in sodium (1000–2000mg). Consider half-subs or mini options if monitoring sodium intake.
Frequently Asked Questions (FAQ)
Q1: How many calories are in a Jersey Mike’s sub?
Calories vary by sub, but most regular subs range between 400–750 calories. Mini subs are generally 200–350 calories.
Q2: Which is the lowest-calorie sub at Jersey Mike’s?
The Veggie Sub or a Mini Turkey & Provolone Sub are the lowest-calorie options. You can reduce calories further by skipping cheese or sauces.
Q3: Can I customize a sub for low-carb or keto diets?
Yes! Order your sub in a lettuce wrap and skip high-carb sauces or breaded items.
Q4: Does Jersey Mike’s have high-protein options?
Absolutely. Subs like the Chicken Philly or Club Sub offer 35–40g of protein per regular sub.
Q5: Are there allergen-friendly options at Jersey Mike’s?
Yes. Lettuce wraps can make your meal gluten-free, and you can skip cheese or sauces to avoid dairy. Always confirm with the store for safety.
Q6: Is Jersey Mike’s bread healthy?
Our bread is baked fresh in-store daily. While it is delicious, it is a refined carbohydrate. If you are watching your blood sugar, we highly recommend the “Sub in a Bowl” option to maintain the same great protein and veggie content without the carbs.
Q7: How much sodium is in a Jersey Mike’s sub?
Deli meats and cheeses are naturally higher in sodium. The average Regular sub ranges from 900mg to 2,000mg of sodium. To lower this, ask for “extra lettuce” and “no salt.”
Q8: Is there a nutrition calculator for Jersey Mike’s?
Yes! We recommend using the official Jersey Mike’s App, which features a Custom Nutrition Calculator that updates in real-time as you add ingredients to your sub.
Q9: Is Jersey Mike’s nutrition data accurate?
Yes, Jersey Mike’s provides official nutrition information for all their menu items, including calories, protein, carbs, fat, and sodium. Keep in mind that customizations like extra cheese, sauces, or double meat can change the nutrition values slightly.
Q10: How many calories are in a Jersey Mike’s sub?
Calories vary depending on the type and size of the sub. Most regular subs range from 400 to 750 calories, while mini subs are usually 200 to 350 calories. You can reduce calories by skipping cheese, sauces, or choosing a mini size.
Q11: How many calories are in Jersey Mike’s bread?
The bread used in regular subs contains approximately 200–250 calories per roll, depending on the type. Choosing a mini sub or swapping bread for a lettuce wrap can significantly lower calorie intake.
Q12: How many calories are in Jersey Mike’s wraps?
Wraps typically have 350–450 calories, depending on the protein and fillings. For a lower-calorie option, consider a veggie wrap or a turkey wrap without extra sauces.
Conclusion
Understanding Jersey Mike’s nutrition facts empowers you to make choices that fit your diet and lifestyle. Whether you’re counting calories, increasing protein, reducing carbs, or avoiding allergens, Jersey Mike’s offers flexible options for everyone. Check the menu, customize your sub, and enjoy your favorite sandwiches without compromising your health.
Make the most of your meals by combining nutrition knowledge with Jersey Mike’s coupons, promo codes, and rewards program for both savings and healthy choices!