Jersey Mike’s Subs Nutrition Info (Updated for 2017)

Jersey Mike's Subs

The Jersey Mike’s Subs Nutrition Info table below might surprise you. We all know that sub sandwiches can be part of a healthy diet. A certain Subway campaign (including a spokesperson that shall not be named) told us that. It may seem like a combination of carb-heavy bread and fat-heavy oil, but you will be surprised at just how healthy it can be.

Even if you fill-up on your favorite filling, you might be eating fewer calories than you thought. Their BLT, for instance, which is one of the most popular sandwiches on the menu, contains just 555 calories for the mini and under 900 calories if you go for the super-size option.

It’s not all about calories though. It’s important to know where those calories are coming from, how much fat and how much salt is there. And if those seem a little too high, then it’s also worth noting how much goodness is there in order to offset it.

To help with this, just take a peek at our Jersey Mike’s Subs Nutrition Info table below.

Jersey Mike’s Subs Nutrition Info

Item NameServing SizeCalories (kcal)Fat (g)Saturated Fat (g)Trans Fat (g)Salt (mg)Sugar (g)
Cold Subs
BLT
In a Tub199495461309903
Wheat Mini224555288.5012204
Wheat Regular3138004813.5016656
Wheat Giant581164595.526.5033259
White Mini22453527.58012203
White Regular31378547.513016655
White Giant58116159525.5033308
Flour Tortilla Wrap3038105415.5016604
Spinach Wrap3038105416018306
Tomato Wrap3038105416018109
Wheat Wrap3038005415.5017300
Item NameServing SizeCalories (kcal)Fat (g)Saturated Fat (g)Trans Fat (g)Salt (mg)Sugar (g)
Jersey Shore Favorite
In a Tub295265137.5015455
Wheat mini27642095014205
Wheat regular406570158021208
Wheat Giant715103524.5 13.50.5395015
White Mini2763958.54.5014205
White Regular40655014.57.5021207
White Giant71510002412.50.5395014
Flour Tortilla Wrap3965802110021156
Spinach Wrap3965802110.5023858
Tomato Wrap3965802110.50236511
Wheat Wrap3965752110022855
Item NameServing SizeCalories (kcal)Fat (g)Saturated Fat (g)Trans Fat (g)Salt (mg)Sugar (g)
American Classic
In a Tub29321011709105
Wheat Mini28442095014505
Wheat Regular407515137.5015858
Wheat Giant716103024.513.50.5386514
White Mini2844008.54.5014505
White Regular40749512.57015857
White Giant7169902412.50.5387013
Flour Tortilla Wrap397520199.5015806
Spinach Wrap3975201910017508
Tomato Wrap39752019100173011
Wheat Wrap397515199.5016505
Item NameServing SizeCalories (kcal)Fat (g)Saturated Fat (g)Trans Fat (g)Salt (mg)Sugar (g)
4
In a Tub299275137015006
Wheat Mini27642094.5013555
Wheat Regular414580157.5021759
Wheat Giant715104524.5120.5374515
White Mini2764008.54013555
White Regular41456014.57021758
White Giant715101024110.5375014
Flour Tortilla Wrap404590219.5021707
Spinach Wrap4045902110023409
Tomato Wrap40459021100232012
Wheat Wrap404585219.5022406
Item NameServing SizeCalories (kcal)Fat (g)Saturated Fat (g)Trans Fat (g)Salt (mg)Sugar (g)
Super Sub
In a Tub31429013.57.5017005
Wheat Mini312455105017755
Wheat Regular42859015.58023758
Wheat Giant744107025.5130.5412515
White Mini3124309.54.5017755
White Regular428570157.5023757
White Giant744103025120.5413014
Flour Tortilla Wrap41860021.510023706
Spinach Wrap41860021.510.5025408
Tomato Wrap41860021.510.50252011
Wheat Wrap41859521.510024405
Item NameServing SizeCalories (kcal)Fat (g)Saturated Fat (g)Trans Fat (g)Salt (mg)Sugar (g)
Roast Beef & Provolone
In a Tub31344522.510.503905
Wheat Mini29852014.5408255
Wheat Regular42773024.511010658
Wheat Giant772135542.518.50.5199014
White Mini298500143.508255
White Regular4277102410.5010657
White Giant77213204217.50.5199513
Flour Tortilla Wrap41774530.513010606
Spinach Wrap41774530.513.5012308
Tomato Wrap41774530.513.50121011
Wheat Wrap41774030.513011305
Item NameServing SizeCalories (kcal)Fat (g)Saturated Fat (g)Trans Fat (g)Salt (mg)Sugar (g)
Turkey Breast & Provolone
In a Tub29224510.56011255
Wheat Mini2844057.54012405
Wheat Regular40655012.56.5018008
Wheat Giant73010102010.50.5335014
White Mini28439073.5012405
White Regular406530126018007
White Giant73097519.59.50.5335513
Flour Tortilla Wrap39655518.58.5017956
Spinach Wrap39655518.59019658
Tomato Wrap39655518.590194511
Wheat Wrap39655018.58.5018655
Item NameServing SizeCalories (kcal)Fat (g)Saturated Fat (g)Trans Fat (g)Salt (mg)Sugar (g)
Club Sub
In a Tub37660047.514.50.516106
Wheat Mini31761027.58015255
Wheat Regular4909155014.50.5229010
Wheat Giant900164583.5251406517
White Mini317580268015905
White Regular4908954914.50.522858
White Giant90015758123.51407513
Flour Tortilla Wrap4799105516022806
Spinach Wrap4799105517024508
Tomato Wrap47991055170243011
Wheat Wrap4799005516023505
Item NameServing SizeCalories (kcal)Fat (g)Saturated Fat (g)Trans Fat (g)Salt (mg)Sugar (g)
Club Supreme
In a Tub37664547.513.50.59106
Wheat Mini324650288011855
Wheat Regular4909605013.50.5159010
Wheat Giant921176085.5261311517
White Mini324620278012505
White Regular4909404913.50.515858
White Giant921170584241312013
Flour Tortilla Wrap47996055160.515806
Spinach Wrap47996055160.517508
Tomato Wrap47996055160.5173011
Wheat Wrap47996055160.516505
Item NameServing SizeCalories (kcal)Fat (g)Saturated Fat (g)Trans Fat (g)Salt (mg)Sugar (g)
Tuna Salad
In a Tub31450040607655
Wheat Mini29856525.54010405
Wheat Regular428810436.5014408
Wheat Gian772151577.5120273515
White Mini298545253.5010405
White Regular42879042.56014407
White Giant772148077110274014
Flour Tortilla Wrap418820498.5014356
Spinach Wrap418820499016058
Tomato Wrap4188204990158511
Wheat Wrap418815498.5015055
Item NameServing SizeCalories (kcal)Fat (g)Saturated Fat (g)Trans Fat (g)Salt (mg)Sugar (g)
11
In a Tub32633020.59.5014305
Wheat Mini26443511.55011855
Wheat Regular440650239.50211010
Wheat Giant815119538.5170.5375516
White Mini264410115011905
White Regular440625229.5021057
White Giant81511303715.50.5378013
Flour Tortilla Wrap4306502912020906
Spinach Wrap4306502912022608
Tomato Wrap43065029120224011
Wheat Wrap4306402912021605
Item NameServing SizeCalories (kcal)Fat (g)Saturated Fat (g)Trans Fat (g)Salt (mg)Sugar (g)
12
In a Tub35545022.510.513205
Wheat Mini30657017.570.58455
Wheat Regular4697752610.51100010
Wheat Giant858142045.5201.5204516
White Mini3065301670.59005
White Regular4697502410.519957
White Giant85813504317.51.5206017
Flour Tortilla Wrap458770311319906
Spinach Wrap4587703113111608
Tomato Wrap458770311311140 11
Wheat Wrap4587603113110605
Item NameServing SizeCalories (kcal)Fat (g)Saturated Fat (g)Trans Fat (g)Salt (mg)Sugar (g)
Original Italian
In a Tub36939022.59.5016006
Wheat Mini32053016.57015555
Wheat Regular4837102510.50228010
Wheat Giant893134546.5190.5423515
White Mini320500157016105
White Regular483680249.5022758
White Giant893128045180.5425014
Flour Tortilla Wrap4737003012022706
Spinach Wrap4737003313024408
Tomato Wrap47370030120234011
Wheat Wrap4736903012022605
Item NameServing SizeCalories (kcal)Fat (g)Saturated Fat (g)Trans Fat (g)Salt (mg)Sugar (g)
Veggie
In a Tub27842025.5 11113905
Wheat Mini275495156.50.513755
Wheat Regular39272527.511.5120658
Wheat Giant72913705020.52399514
White Mini27547514.560.513755
White Regular3927052711120657
White Giant729133549.519.52400013
Flour Tortilla Wrap38273033.513.5120606
Spinach Wrap38273033.514122308
Tomato Wrap38273033.5141221011
Wheat Wrap38272533.513.5121305
Item NameServing SizeCalories (kcal)Fat (g)Saturated Fat (g)Trans Fat (g)Salt (mg)Sugar (g)
California Club
In a Tub36342025.5 11013905
Wheat Mini320495156.5013755
Wheat Regular47772527.511.5020658
Wheat Giant88513705020.50.5399514
White Mini32047514.56013755
White Regular4777052711020657
White Giant885133049.5200.5400013
Flour Tortilla Wrap46773033.513.5020606
Spinach Wrap46773033.514022308
Tomato Wrap46773033.5140221011
Wheat Wrap46772533.513.5021305
Item NameServing SizeCalories (kcal)Fat (g)Saturated Fat (g)Trans Fat (g)Salt (mg)Sugar (g)
California Dreamin'
In a Tub29019071.508205
Wheat Mini28538561.5010555
Wheat Regular40549092014958
Wheat Giant75896517.5 40298013
White Mini2853655.51010555
White Regular4054708.51.5014957
White Giant7589301730298512
Flour Tortilla Wrap395505154014906
Spinach Wrap395505154.5016608
Tomato Wrap3955.5154.50164011
Wheat Wrap395500154015605
Item NameServing SizeCalories (kcal)Fat (g)Saturated Fat (g)Trans Fat (g)Salt (mg)Sugar (g)
Chicken Club
In a Tub3415904713.50.513657
Wheat Mini32060026.58014306
Wheat Regular45589549140.5204010
Wheat Giant82816158124.51395018
White Mini320580267.5014306
White Regular45588048.513.50.520409
White Giant828158580.523.51395517
Flour Tortilla Wrap44590055160.520358
Spinach Wrap4459005516.50.5220510
Tomato Wrap4459005516.50.5218513
Wheat Wrap44589055160.521057
Item NameServing SizeCalories (kcal)Fat (g)Saturated Fat (g)Trans Fat (g)Salt (mg)Sugar (g)
Chicken Salad
In a Tub31252547707005
Wheat Mini29658029.54.5010055
Wheat Regular426825497.5013758
Wheat Giant769155089.5140262514
White Mini296555294010055
White Regular42680548.57013757
White Giant769151589130263013
Flour Tortilla Wrap416835559.5013706
Spinach Wrap4168355510015408
Tomato Wrap41683555100152011
Wheat Wrap416830559.5014405
Item NameServing SizeCalories (kcal)Fat (g)Saturated Fat (g)Trans Fat (g)Salt (mg)Sugar (g)
Chipotle Turkey
In a Tub3415654512.5019507
Wheat Mini30555023.57016156
Wheat Regular456865465130262510
Wheat Giant828164087240.5488017
White Mini305530236.5016156
White Regular45684045.512.5026259
White Giant828160586.5230.5488516
Flour Tortilla Wrap4468755215026208
Spinach Wrap4468755215.50279010
Tomato Wrap4468755215.50277013
Wheat Wrap4468705215026907
Item NameServing SizeCalories (kcal)Fat (g)Saturated Fat (g)Trans Fat (g)Salt (mg)Sugar (g)
Hot Subs
Meatball and Cheese
In a Tub26254040.517.5013307
Wheat Regular37685042.5180200510
Wheat Giant736164580.5340396519
White Regular3768304217.5020059
White Giant73616108035.50397018
Flour Tortilla Wrap36685546.5200192011
Spinach Wrap36685546.5210209013
Tomato Wrap36685046.5210207016
Wheat Wrap36685046.5200199010
Item NameServing SizeCalories (kcal)Fat (g)Saturated Fat (g)Trans Fat (g)Salt (mg)Sugar (g)
Chicken Philly
In a Tub2834302111014058
Wheat Regular3977352311.50208011
Wheat Giant779145545231411521
White Regular39772022.5110208010
White Giant779142544.5221412020
Flour Tortilla Wrap3877402913.5020759
Spinach Wrap38774029140224511
Tomato Wrap38774029140222514
Wheat Wrap3877302913.5021458
Item NameServing SizeCalories (kcal)Fat (g)Saturated Fat (g)Trans Fat (g)Salt (mg)Sugar (g)
Steak Philly
In a Tub2833602010.508058
Wheat Regular39766522110148011
Wheat Giant779129040221351521
White Regular39765021.5120148010
White Giant779126039.5211352020
Flour Tortilla Wrap3876702813014759
Spinach Wrap3876702813.50164511
Tomato Wrap3876702813.50162514
Wheat Wrap3876602813015458
Item NameServing SizeCalories (kcal)Fat (g)Saturated Fat (g)Trans Fat (g)Salt (mg)Sugar (g)
Grilled Chicken Parmesan
In a Tub23225512.56.508203
Wheat Regular34656514.57014956
Wheat Giant67610602411.50294011
White Regular346545146.5014955
White Giant676102523.510.50294510
Flour Tortilla Wrap335570199014505
Spinach Wrap335570199.5016207
Tomato Wrap335565199.50160010
Wheat Wrap335560199015204
Item NameServing SizeCalories (kcal)Fat (g)Saturated Fat (g)Trans Fat (g)Salt (mg)Sugar (g)
Hot Subs
Chicken Parmesan
In a Tub232390205.509003
Wheat Regular346700229015756
Wheat Giant67613404015.50310011
White Regular34668021.58.5015755
White Giant676131039.514.50310510
Flour Tortilla Wrap3357002711015305
Spinach Wrap3357002711.5017007
Tomato Wrap3356952711.50168010
Wheat Wrap3356902711016004
BBQ Beef
In a Tub24946016.55.5085519
Wheat Regular36376518.560153022
Wheat Giant601129027.590268035
White Regular363750185.50153021
White Giant60112602780268534
Flour Tortilla Wrap35378024.5190152520
Spinach Wrap35378024.519.50169522
Tomato Wrap35377524.519.50197525
Wheat Wrap35377024.5190159519
Reuben
In a Tub2383902380203512
Wheat Regular352695258.50271015
Wheat Giant701145054.5220500025
White Regular35267524.580271014
White Giant701142054210500524
Flour Tortilla Wrap3427103110.50271013
Spinach Wrap34271031110287515
Tomato Wrap34270531110286018
Wheat Wrap3427003110.50277512
Chipotle Chicken
In a Tub3267105115.5018109
Wheat Regular440101053160248512
Wheat Giant8652020105321492521
White Regular440100052.515.50248511
White Giant8651990104.5341493020
Flour Tortilla Wrap430101559180248010
Spinach Wrap43010155918.50265012
Tomato Wrap43010155918.50263015
Wheat Wrap43010055918025509
Chipotle Steak
In a Tub2856405015015108
Wheat Regular3999455215.50218511
Wheat Giant8631880103311432521
White Regular39993051.5150218510
White Giant8631845102.5301433020
Flour Tortilla Wrap3899505817.5021809
Spinach Wrap38995058180235011
Tomato Wrap38995058180233014
Wheat Wrap3899405817.5022508
Big Kahuna
In a Tub32642024130.514159
Wheat Regular4407252613.50.5209012
Wheat Giant879144051.5271419024
White Regular44071025.5130.5209011
White Giant879141051261419523
Flour Tortilla Wrap4307303215.50.5208510
Spinach Wrap43073032160.5225512
Tomato Wrap43073032160.5223515
Wheat Wrap4307203215.50.521559
Chicken Big Kahuna
In a Tub3264802513.50.517159
Wheat Regular44078527140.5239012
Wheat Giant878157553.5281479011
White Regular44077026.513.50.5239011
White Giant878154553271479510
Flour Tortilla Wrap43079033160.5238510
Spinach Wrap4307903316.50.5255512
Tomato Wrap4307903316.50.5253515
Wheat Wrap43078033160.524559
Buffalo Chicken Cheesesteak
In a Tub4205853814032308
Wheat Regular5348904014.50390511
Wheat Giant1045177079.529.51779020
White Regular53487539.5140390510
White Giant104517407928.51779519
Flour Tortilla Wrap5248954616.5039009
Spinach Wrap52489546170407011
Tomato Wrap52489546170405014
Wheat Wrap5248854616.5039708
Buffalo Steak Cheesesteak
In a Tub4205153713.5029308
Wheat Regular53482039140360511
Wheat Giant1045163077.528.51719020
White Regular53480538.513.50360510
White Giant104516007727.51719519
Flour Tortilla Wrap5248254516036009
Spinach Wrap5248254516.50377011
Tomato Wrap5248254516.50375014
Wheat Wrap5248154516036708
Item NameServing SizeCalories (kcal)Fat (g)Saturated Fat (g)Trans Fat (g)Salt (mg)Sugar (g)
Hot Subs
California Cheesesteak
In a Tub39635704514.5012607
Wheat Regular47787547150193510
Wheat Giant931174093.5301385018
White Regular47786046.514.5019359
White Giant931171093291385517
Flour Tortilla Wrap4678805317019308
Spinach Wrap4678805317.50210010
Tomato Wrap4678805317.50208013
Wheat Wrap4678705317020007
California Chicken Cheesesteak
In a Tub3636404615015657
Wheat Regular4779454815.50224010
Wheat Giant931188095.5311445018
White Regular47793047.515022409
White Giant931185095301445017
Flour Tortilla Wrap4679505417.5022358
Spinach Wrap46795054180240510
Tomato Wrap46795054180238513
Wheat Wrap4679405417.5023057
Chicka Phila-Roni
In a Tub2694902914017503
Wheat Regular3837953114.5024256
Wheat Giant758156059.531.51469511
White Regular38378030.514024255
White Giant75815305930.51470010
Flour Tortilla Wrap3738003716.5024204
Spinach Wrap3738103717025906
Tomato Wrap3738103717025709
Wheat Wrap3738003716.5024903
Chicken Bacon Ranch Cheesesteak
In a Tub3735853915.5019108
Wheat Regular48789041160258511
Wheat Giant953177081.532.51495020
White Regular48787540.515.50258510
White Giant95317408131.51491020
Flour Tortilla Wrap4778954718025809
Spinach Wrap4778954718.50275011
Tomato Wrap4778954718.50273014
Wheat Wrap4778854718026508
Pastrami and Swiss
In a Tub20737519.510020005
Wheat Regular32068021.510.5026758
Wheat Giant591129540.5200477013
White Regular3206652110026757
White Giant591126040190477014
Flour Tortilla Wrap31069527.512.5026706
Spinach Wrap31069527.513028408
Tomato Wrap31069027.513028308
Wheat Wrap31068527.512.5027405
Sausage
In a Tub3036254814.50160513
Wheat Regular41792550150228016
Wheat Giant834184599.5310465517
White Regular41790549.514.50228015
White Giant834181099300466016
Flour Tortilla Wrap40793555.5170223514
Spinach Wrap40793555.517.50240516
Tomato Wrap40793055.517.50238519
Wheat Wrap40792555.5170230513
Steak Bacon Ranch Cheesesteak
In a Tub3745203815016108
Wheat Regular4888254015.50228511
Wheat Giant953163579.531.51455019
White Regular48880539.5150228510
White Giant95316057930.51451019
Flour Tortilla Wrap4788304617.5022809
Spinach Wrap47883046180245011
Tomato Wrap47883016180243014
Wheat Wrap4788204617.5023508
Teriyaki Chicken Cheesesteak
In a Tub3434752111040753
Wheat Regular4877802311.5047506
Wheat Giant9141560156023.5194809
White Regular48776522.511047502
White Giant91415304522.50948510
Flour Tortilla Wrap4477852913.5047454
Spinach Wrap4477852914049156
Tomato Wrap4477852914048959
Wheat Wrap4477752913.5048153
Item NameServing SizeCalories (kcal)Fat (g)Saturated Fat (g)Trans Fat (g)Salt (mg)Sugar (g)
Signature Wraps
Baja Chicken4446102311026407
Buffalo Chicken4167403714029906
Chicken Caesar345580235014704
Grilled Ham & Cheese40274041130198011
Grilled Roast Beef & Cheese43083045140.5117012
Grilled Veggie48794558.523.50.5138010
Turkey with Honey Mustard Sauce3735402040170010
Item NameServing SizeCalories (kcal)Fat (g)Saturated Fat (g)Trans Fat (g)Salt (mg)Sugar (g)
Breakfast Sandwiches
Bacon, Egg and Cheese Sandwich
Wheat215540271101250 2
White2155302710.5012451
Egg and Cheese Sandwich
Wheat19442016.5708601
White19440516.56.508551
Ham, Egg, and Cheese Sandwich
Wheat264495198017002
White264480197.5016951
Pork Roll, Egg and Cheese Sandwich
Wheat27864534.517017302
White27863034.516.5017251
Sausage, Egg and Cheese Sandwich
Wheat30689060.523016202
White30687560.522.5016101
Steak, Egg and Cheese Sandwich
Wheat264580249.5010502
White264565249010451
Item NameServing SizeCalories (kcal)Fat (g)Saturated Fat (g)Trans Fat (g)Salt (mg)Sugar (g)
Salads
Chef Salad45825510606358
Feta Salad3481404.52.504458
Feta Salad with Chicken47333593010808
Gorgonzola Salad379380216.5038027
Gorgonzola Salad with Chicken5055802670101527
Grilled Chicken Caesar Salad356510359014805
Mike's Salad29165000457
Mike's Salad with Chicken4192604.50.506807
Tossed Salad343500.500207
Tuna Salad51369060907407
Catering Salads
Black Bean Corn Salad (3.2 oz)911458.5101501
Black Bean Corn Salad (32 oz)905145085100150010
Cranberry Wild Rice Salad (3.2 oz)9120015201504
Cranberry Wild Rice Salad (32 oz)9052000150200150040
Tortellini Salad (3.2 oz)9124013305701
Tortellini Salad (32 oz)9052400130300570010
NYC Catering Salads
Black Bean Corn Salad911458.5101501
Cranberry Wild Rice Salad9120015201504
Tortellini Salad9124013305701
Dressings
Blue cheese30120122.503202
Caesar30150152.503901
Chipotle Mayo2818020301500
Golden Italian30110111.502902
Golden Italian (packet)4211011204102
Honey Mustard30130111.502106
Italian Fat Free31100002902
Italian Light (packet)428091.503700
Newman's Own Balsamic Vinaigrette Dressing42.5150151.506802
Ranch3012012202401
Russian28160162.502004
Item NameServing SizeCalories (kcal)Fat (g)Saturated Fat (g)Trans Fat (g)Salt (mg)Sugar (g)
Kid's Meal Subs
American Classic
Wheat962155.5207053
White962354.5207802
7 Turkey Breast and Provolone
Wheat1062205206803
White1062454.5207552
Salami and Provolone
Wheat762307307703
White762606.5308452
Item NameServing SizeCalories (kcal)Fat (g)Saturated Fat (g)Trans Fat (g)Salt (mg)Sugar (g)
Brownies, Cookies, Desserts
Blondie Brownie1135203010036036
Chocolate Brownie113470215038058
Chocolate Chip Cookie (David's)4319094.5010516
Chocolate Chip Cookie with M&M (David's)4319084010516
Greek Honey Vanilla Yogurt Parfait2533254.60.5025532
Oatmeal Raison Cookie (David's)4318083010514
Peanut Butter Cookie (David's)43210126015015
Sugar Cookie (David's)43190104013511
White Chip Macadamia Nut Cookie (David's)4320011609514
Item NameServing SizeCalories (kcal)Fat (g)Saturated Fat (g)Trans Fat (g)Salt (mg)Sugar (g)
Soups
Baja Chicken Enchilada
8oz226235145.509406
12oz340350218014208
Beef Barley
8oz2261103.52015002
12oz3401555.52.5022653
Beef Steak and Black Bean
Bowl37221030.5014904
Cup2481402009903
Boston Clam Chowder
Bowl362190930.515400
Cup24113062010300
Broccoli Cheese with Florets
Bowl372210148016603
Cup24814095011002
Cape Cod Clam Chowder
Bowl372210931.516702
Cup24814062111101
Cheeseburger Chowder
8oz22625515.580.510656
12oz34038523.512.5116108
Cheesy Chicken Tortilla
8oz2261104.52011602
12oz34016573.5017503
Chicken Gumbo
Bowl37215072.5015403
Cup2581004.51.5010202
Chicken Noodle
Bowl37214051.5013701
Cup248903.5109100
Chicken Pot Pie
Bowl3723502184.518705
Cup248230145312403
Chicken Tortilla
Bowl3722104.51.5015203
Cup24814031010102
Chicken with Wild Rice
8oz22615583010401
12oz34023512.55015702
Cream of Broccoli
Bowl37214094.5018304
Cup2489063012203
Cream of Potato
Bowl372270128012201
Cup2481808508100
Creamy Tomato Bisque
Bowl362130610.517008
Cup2419041011305
Fire Roasted Vegetable
8oz226550006454
12oz340850009756
French Onion
Bowl3721201.50014205
Cup248801009403
Harvest Grain and Portobello Mushroom
8oz2261455.51010303
12oz34022081.5015604
Italian Style Wedding
Bowl36217073.5015102
Cup24112052.5010001
Lumberjack Mixed Vegetable
Bowl36218073019706
Cup2411204.52013204
Maryland Style Crab
Bowl37211010014806
Cup248700.5009804
Masterpiece Broccoli Cheese with Florets
Bowl3722901570179012
Cup248190104.5011908
Masterpiece Chicken & Dumplings
Bowl37237027103.515706
Cup2482501872.510404
Minestrone
Bowl3721104.501123209
Cup2487030.50.515406
Mushroom and Brie Bisque
8oz2262351690.59103
12oz34035023.5140.513754
Our Old-Fashioned/Home-style Chicken Noodle
Bowl37214031018702
Cup2489020.5012401
Potato with Bacon
Bowl36220082016203
Cup21413051.5010802
Roasted Yukon Gold Potato Cheddar
8oz22626518110.58104
12oz3404052811.50.512256
Southwest Black Bean
8oz2261552.5004506
12oz3402403.5006808
Southwest White Cheddar and Poblano
8oz22634029.518.518654
12oz34051044.5281.513056
Spicy Chili with Beans
Bowl4093601250.516907
Cup27324083.50.511305
Split Pea with Ham
Bow3622202.51015706
Cup2411501.50.5010504
Timberline Chili with Beans
Bowl3724201451103014
Cup24828093.50.56809
Tomato and Red Pepper Bisque
8oz22625018.5110.58106
12oz3403752816.50.5122510
Tomato Florentine
Bowl3721401.50016009
Cup2489010010606
Vegetable Beef & Barley Bowl
Bowl3721404.51.5015702
Cup2489031010401
Vegetarian Corn Green Chili Bisque
8oz226175104.5010404
12oz340260157015706
Vegetarian Vegetable
Bowl37212010012806
Cup248800.5008504
Wild and Brown Rice with Chicken
Bowl372470237113702
Cup248310154.50.59101
Wisconsin Cheese
Bowl3623402470180012
Cup241220164.5012008
Item NameServing SizeCalories (kcal)Fat (g)Saturated Fat (g)Trans Fat (g)Salt (mg)Sugar (g)
Breads
Gluten-Free
Regular9023570.504454
Giant18047014108907
Parmesan Rosemary
Mini1052702.5106202
Regular1223153.5207202
Giant24163074014354
Wheat
Mini1002701.50.505902
Regular11430520.506753
Giant2276053.51013455
White
Mini1002501005902
Regular1142901.5006752
Giant22757530013504
Wraps
Flour Tortilla10431082.506701
Spinach1043108308403
Tomato1043108308206
Wheat10430082.507400
Item NameServing SizeCalories (kcal)Fat (g)Saturated Fat (g)Trans Fat (g)Salt (mg)Sugar (g)
Condiments
Banana Peppers
Mini700001200
Regular1400002400
Giant2850004801
Chipotle Mayonnaise
Mini1811512.5201750
Regular/Tub3523525403400
Giant5742540605400
Dill Pickle
Mini1400001400
Regular2850002800
Giant4350004100
Hot Cherry Pepper Relish
Mini2800005200
Regular4300008000
Giant57000010600
Jalapeno Peppers
Mini700001400
Regular1450002400
Giant28100004701
Lettuce
Mini571000052
Regular/Tub8515000103
Giant14220000155
Mayonnaise
Mini1813014201000
Regular/Tub3525028402000
Giant5740544703200
Mike's Way Original
Mini1361451420803
Regular21827528401205
Giant38259556802408
Mustard
Mini70000900
Regular1400001800
Giant2100002800
Oil
Mini15125142000
Regular/Tub30250284000
Giant60500568000
Onions
Mini6000000
Regular/Tub9500000
Giant141000000
Sprinklings (Mayo, Vinegar, Oil)
Mini4826029401000
Regular/Tub9552058802000
Giant1769501041403300
Tomatoes
Mini431000001
Regular/Tub641000002
Giant1062000053
Vinegar
Mini15500000
Regular/Tub30500000
Giant601000000
Item NameServing SizeCalories (kcal)Fat (g)Saturated Fat (g)Trans Fat (g)Salt (mg)Sugar (g)
Fountain Drinks
Dr. Pepper
Regular12 oz1000003025
Diet12 oz0000500
Lipton Brisk
Lemon Sweet Fountain8 oz800002520
Fountain Raspberry8 oz800002521
Flavored Yellow Lemonade8 oz1000009025
Flavored Pink Lemonade8 oz1000009027
Mountain Dew
Regular22 oz31000013084
Regular32 oz450000190123
Diet22 oz0000950
Diet32 oz00001400
Mug Root Beer
Regular22 oz29000012079
Regular32 oz430000170115
Diet22 oz00001250
Diet32 oz00001800
Other
Sobe Life Water Fountain Yumberry Pomegranate8 oz0000300
Fruit Works Fruit Punch8 oz1100005028
Pepsi
Regular22 oz2700006575
Regular32 oz40000095109
Diet22 oz0000700
Diet32 oz00001000
Wild Cherry8 oz1000002527
Sierra Mist
Regular22 oz2800007074
Regular32 oz420000105110
Diet22 oz0000700
Diet32 oz00001000
Tropicana Twister Orange
Regular22 oz3600007096
Regular32 oz520000100140
Diet22 oz0000800
Diet32 oz00001200
Item NameServing SizeCalories (kcal)Fat (g)Saturated Fat (g)Trans Fat (g)Salt (mg)Sugar (g)
Beverages
Coffee
Small12 oz300000
Large16 oz500000
Hot Tea
Small12 oz300000
Large16 oz500000
Iced Tea
Small22 oz500000
Large32 oz1000000

Jersey Mike’s Subs Healthy Options

Jersey Mike's Subs Nutrition

There are sandwiches that can be both delicious and healthy on the Jersey Mike’s menu.

One of the best ways to reduce calories in your Jersey Mike’s subs is to order a Sub in a Tub. This takes away the bread and gives you all of those fillings in a tub. This is a great alternative to a sub sandwich and to a salad. Admittedly, it’s not for everyone. I personally don’t enjoy a sandwich without the bread. That’s what makes it for me and it’s what makes it for everyone. But if you don’t mind, or if you want to keep those calories down, this is ideal.

You can choose to order your sandwich as a tomato wrap or a spinach wrap instead. And you can also just choose a different filling. For instance, the Veggie option will give you something that is just as substantial and (for many) just as tasty as the BLT. However, not only are there a couple hundred fewer calories, but there is also more than 3 times as much Vitamin C, as well as considerably more calcium, Vitamin A and fiber.

There are also a number of soups and salads to choose from on the Jersey Mike’s menu. In both cases, there can be a lot of hidden salt, so make sure you keep an eye out for this. But besides that, these are very good for you.

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