If you’re a sandwich lover who’s also keeping an eye on your calorie intake, Jersey Mike’s Turkey Sub might be one of your go-to options. Known for their fresh ingredients and generous portions, Jersey Mike’s has built a reputation for tasty subs that hit the spot. But just how many calories are in a Jersey Mike’s Turkey Sub? And how can you make smarter choices if you’re watching your diet? Let’s break it all down in this friendly, easy-to-understand guide!
Contents
- 1 Understanding Jersey Mike’s Turkey Sub Options
- 2 Jersey Mike’s Turkey Sub Calories by Size
- 3 How to Reduce Calories in Your Turkey Sub
- 4 Nutritional Information: Beyond Calories
- 5 Comparing Jersey Mike’s Turkey Sub to Other Subs
- 6 Tips for Making Healthier Choices at Jersey Mike’s
- 7 Frequently Asked Questions (FAQ)
- 8 The Bottom Line: Enjoying Your Turkey Sub Mindfully
Understanding Jersey Mike’s Turkey Sub Options
Jersey Mike’s offers a variety of turkey subs, with the most popular being the “Turkey and Provolone” (also known as #7). This classic sub features oven-roasted turkey breast, provolone cheese, and your choice of toppings on freshly baked bread. You can order it in different sizes and styles, which will affect the calorie count.
Sub Sizes at Jersey Mike’s
- Mini: 5 inches
- Regular: 7 inches
- Giant: 14-15 inches
The size you choose plays a big role in your total calorie intake. Let’s look at the numbers!
Jersey Mike’s Turkey Sub Calories by Size
| Sub Size | Calories (with standard toppings) |
|---|---|
| Mini | 480 |
| Regular | 700 |
| Giant | 1,400 |
*Calorie counts are approximate and based on the standard recipe (turkey, provolone, lettuce, tomato, onions, olive oil blend, vinegar, salt, and oregano on white bread).
Calories Breakdown by Ingredients
- Bread: The roll is one of the biggest calorie contributors. White bread tends to have slightly fewer calories than wheat at Jersey Mike’s.
- Turkey Breast: Lean protein, but still adds up depending on serving size.
- Provolone Cheese: Adds flavor and about 100 calories per serving.
- Toppings (“Mike’s Way”): Lettuce, tomato, onion, oil, vinegar, salt, and oregano. The oil blend is the main source of extra calories here.
How to Reduce Calories in Your Turkey Sub
If you love Jersey Mike’s but want to keep your meal lighter, here are some easy tips:
- Choose a Mini or Regular Size: The Giant sub is delicious but packs double the calories of a Regular!
- Skip the Cheese: Leaving off the provolone can save about 100 calories.
- Go Easy on Oil: Ask for “light oil” or skip it entirely to cut back on fat and calories.
- Select Wheat Bread: While wheat bread has slightly more calories than white at Jersey Mike’s, it offers more fiber and nutrients.
- Pile on Veggies: Load up on lettuce, tomatoes, onions, and other veggies—they add crunch and flavor without many calories.
- Avoid Extra Condiments: Mayo and other creamy sauces can add significant calories. Opt for mustard or vinegar instead.
Nutritional Information: Beyond Calories
While calories are important, it’s also good to consider other nutrition facts. Here’s what you’ll typically find in a Regular Turkey and Provolone sub:
- Total Fat: About 28g (with cheese and oil)
- Saturated Fat: Around 10g
- Sodium: Roughly 1,800mg (watch out if you’re monitoring your salt intake!)
- Protein: Around 38g – great for staying full!
- Total Carbohydrates: About 63g
- Sugars: Around 8g
Comparing Jersey Mike’s Turkey Sub to Other Subs
If you’re curious about how Jersey Mike’s stacks up against other sandwich shops, here’s a quick comparison for regular-sized turkey subs (with cheese and standard toppings):
- Jersey Mike’s Regular Turkey & Provolone: ~700 calories
- Subway 6-inch Turkey Breast & Cheese: ~480 calories
- Jimmy John’s Turkey Tom (with cheese): ~550 calories
This shows that Jersey Mike’s subs are generally more substantial—and higher in calories—than some competitors. The fresh bread and generous portions are part of what makes them so satisfying!
Tips for Making Healthier Choices at Jersey Mike’s
- Create Your Own Sub: Customize your sandwich with lean meats, lots of veggies, and lighter dressings.
- Try a Sub in a Tub: Order your turkey sub as a salad (“Sub in a Tub”) to skip the bread entirely—this can cut more than half the calories!
- Avoid Double Meat or Cheese: These add-ons can quickly increase your calorie count.
- Check Nutrition Info Online: Jersey Mike’s website has detailed nutrition facts for all menu items—use it to plan ahead!
Frequently Asked Questions (FAQ)
1. How many calories are in a Jersey Mike’s Mini Turkey Sub?
The Mini Turkey and Provolone sub contains about 480 calories with standard toppings.
2. What if I skip the cheese?
You’ll save roughly 100 calories by leaving off the provolone cheese from any size sub.
3. Does “Mike’s Way” add a lot of calories?
The oil blend adds the most extra calories. If you go light on oil or skip it, you can save around 120 calories per serving.
4. Is wheat bread healthier than white?
Nutritionally, wheat bread provides more fiber and nutrients but has slightly more calories at Jersey Mike’s. Choose based on your dietary goals.
5. Can I order a gluten-free turkey sub?
Yes! Jersey Mike’s offers gluten-free rolls so you can enjoy your turkey sub without gluten. Calorie counts may vary slightly.
The Bottom Line: Enjoying Your Turkey Sub Mindfully
A Jersey Mike’s Turkey Sub is a delicious option whether you’re grabbing lunch or dinner. While their generous portions mean higher calorie counts than some other chains, there are plenty of ways to customize your order to fit your nutritional needs. Remember: it’s all about balance! Enjoy your favorite sub as part of an overall healthy lifestyle—just be mindful of portion sizes and toppings if you’re watching your calories.
No matter how you order it, Jersey Mike’s Turkey Sub is packed with flavor—and now you know exactly what you’re getting with every bite!