Jersey Mike’s Subs has been serving up delicious sandwiches since 1956, and their commitment to quality ingredients and fresh-baked bread has made them a favorite among sub lovers. But, as with any fast-food chain, it’s essential to know the nutritional content of your meal to make informed choices. In this comprehensive guide, we’ll explore Jersey Mike’s nutrition and provide tips for making healthier sub choices.
Jersey Mike’s Nutrition: The Basics
First, let’s take a look at the nutritional content of some of Jersey Mike’s most popular subs. Keep in mind that these values are based on a regular-sized sub (7-1/2 inches) on white bread with standard toppings. The nutritional content will vary depending on the size, bread type, and toppings you choose.
1. Turkey and Provolone: This classic sub contains 720 calories, 34 grams of fat, 63 grams of carbohydrates, and 45 grams of protein.
2. Club Supreme: Packed with roast beef, turkey, Swiss cheese, and bacon, this sub has 760 calories, 37 grams of fat, 63 grams of carbohydrates, and 53 grams of protein.
3. Italian: With a combination of ham, prosciuttini, cappacuolo, salami, and provolone, this sub contains 760 calories, 40 grams of fat, 63 grams of carbohydrates, and 38 grams of protein.
4. Veggie: This sub, filled with provolone, Swiss, and green bell peppers, has 580 calories, 22 grams of fat, 63 grams of carbohydrates, and 27 grams of protein.
Tips for Making Healthier Sub Choices at Jersey Mike’s
Now that we’ve covered the basics, let’s dive into some tips for making healthier choices at Jersey Mike’s.
1. Choose the right size: Jersey Mike’s offers three sub sizes – mini (4 inches), regular (7-1/2 inches), and giant (14-1/2 inches). By choosing a smaller size, you can significantly reduce the calorie and fat content of your meal.
2. Opt for whole wheat bread: Jersey Mike’s offers a whole wheat bread option, which is higher in fiber and nutrients compared to white bread. This simple swap can make your sub a bit healthier.
3. Load up on veggies: Adding extra vegetables to your sub is an easy way to increase the nutritional value of your meal. Plus, veggies add flavor and crunch without adding many calories.
4. Go easy on the condiments: Many of Jersey Mike’s condiments, like mayo and oil, are high in fat and calories. Opt for mustard, vinegar, or a small amount of oil instead.
5. Consider a wrap or salad: If you’re looking to cut carbs or calories, consider ordering your sub as a wrap or salad. Jersey Mike’s offers a variety of wraps and salads that feature the same delicious ingredients as their subs.
6. Watch the sodium: Many of Jersey Mike’s subs are high in sodium, which can contribute to high blood pressure and other health issues. To reduce sodium intake, ask for less salt or choose lower-sodium meats and cheeses.
7. Customize your sub: Don’t be afraid to ask for substitutions or modifications to make your sub healthier. For example, you can request a sub without cheese or with grilled chicken instead of fried.
Jersey Mike’s offers a wide variety of subs to satisfy any craving, but it’s essential to be mindful of the nutritional content of your meal. By following the tips above, you can enjoy a delicious and satisfying sub without compromising your health. So, the next time you’re craving a tasty sandwich, head to Jersey Mike’s and make a healthier choice.