Quick Answer
A regular (7 inch) Number 4 (Provolone, Ham, Capicola) on white bread runs about 620 calories, 37 g of protein, 28 g of fat, and 1,930 mg of sodium. Ordering it as a Sub in a Tub (no bread) drops the meal to roughly 320 calories and 12 g of carbs.
"Mike's Way" adds onions, lettuce, tomatoes, an oil and vinegar blend, oregano, and salt. The oil drizzle alone is responsible for about 140 calories per sub.
The cleanest sub on the menu is the Number 7 (Turkey and Provolone) on wheat with no mayo, which lands closer to 540 calories and just 14 g of fat.
Headline subs (Regular 7 inch, white bread, Mike's Way)
| Sub | Calories | Protein | Fat | Sat Fat | Carbs | Sodium |
|---|---|---|---|---|---|---|
| #4 The Number Four (Ham, Provolone, Capicola) | 620 | 37 g | 28 g | 9 g | 54 g | 1,930 mg |
| #7 Turkey and Provolone | 690 | 42 g | 30 g | 9 g | 55 g | 1,510 mg |
| #8 Club Sub | 770 | 50 g | 34 g | 11 g | 56 g | 2,140 mg |
| #13 The Original Italian | 900 | 43 g | 49 g | 17 g | 61 g | 2,690 mg |
| #17 Mike's Famous Philly | 720 | 48 g | 30 g | 13 g | 62 g | 1,750 mg |
| #56 Big Kahuna Cheesesteak | 820 | 49 g | 43 g | 18 g | 58 g | 1,990 mg |
| BLT | 660 | 26 g | 32 g | 9 g | 61 g | 1,420 mg |
| Roast Beef and Provolone (#6) | 670 | 38 g | 30 g | 11 g | 54 g | 1,520 mg |
The Mike's Way math
The hallmark of Jersey Mike's is meat sliced fresh in front of you and dressed with "Mike's Way" toppings. The oil and vinegar blend uses a 3 to 1 oil to red wine vinegar ratio, and the standard drizzle on a regular sub is about a tablespoon and a half of oil.
That adds roughly 140 calories and 15 g of fat to any sub. The trade is real flavor for real calories. If you want to keep the experience and trim macros, ask for half oil or "light oil." The signature taste survives.
The Sub in a Tub trick
"Sub in a Tub" is Jersey Mike's official low carb modification: the meat, cheese, and toppings are served in a bowl with no bread. The effect on macros is dramatic.
| Build | Calories | Carbs | Fat | Protein |
|---|---|---|---|---|
| #7 Turkey on wheat, Mike's Way | 660 | 52 g | 26 g | 40 g |
| #7 Turkey Sub in a Tub, Mike's Way | 340 | 10 g | 22 g | 34 g |
| #17 Philly on white | 720 | 62 g | 30 g | 48 g |
| #17 Philly Sub in a Tub | 400 | 14 g | 26 g | 42 g |
Removing the bread strips out roughly 280 to 320 calories and 40 to 50 g of carbohydrate. For anyone on a low carb or ketogenic plan, the Tub turns Jersey Mike's into a viable lunch stop.
The sodium problem
The cured meats (capicola, salami, prosciutto, pepperoni) plus the brined provolone and the seasoning blend make sodium the dominant nutrient to watch. A Number 13 Original Italian on a regular sub already covers 117 percent of the recommended daily sodium limit.
Three practical sodium cuts:
- Skip the cheese on any cold sub (saves about 200 mg).
- Order Mike's Way without the salt and oregano sprinkle (saves about 300 mg).
- Choose a turkey, chicken, or roast beef sub over Italian style cured meats.
Bread choices and the carbohydrate picture
Jersey Mike's bakes three standard breads in store: White, Whole Wheat, and Rosemary Parmesan, plus a Gluten Free option that is brought in pre baked.
- Regular White (7 inch): 300 cal, 56 g carbs, 1 g fiber.
- Regular Wheat (7 inch): 290 cal, 53 g carbs, 4 g fiber.
- Regular Rosemary Parm (7 inch): 380 cal, 58 g carbs, 2 g fiber.
- Gluten Free Sub Roll: 350 cal, 51 g carbs, 3 g fiber.
Wheat is the lowest carb baked option with the most fiber. Rosemary Parm is delicious but the fattiest bread on the menu.
Hot subs vs cold subs
The hot grill subs (Philly Cheesesteak, Big Kahuna, Chipotle Chicken) tend to run higher in fat because they use a flat top with oil and finish with melted cheese. Cold subs let you control the dress more precisely. If macros matter, cold beats hot at Jersey Mike's most of the time.
Three macro friendly orders
- High protein lunch. #8 Club Sub in a Tub, no cheese, Mike's Way light oil. About 360 cal, 48 g protein, 8 g carbs.
- Low sodium meal. #7 Turkey on wheat, no cheese, lettuce tomato onion only, no salt. About 480 cal, 32 g protein, 950 mg sodium.
- Sharable indulgence. One Giant (15 inch) #56 Big Kahuna split four ways. Each person ends up near 410 calories and 24 g of protein.
FAQs
How big is a Jersey Mike's Giant sub?
The Giant is 15 inches. The Regular is 7 inches. The Mini is about 5 inches.
Are Jersey Mike's meats nitrate free?
The chain advertises "no preservatives" on its turkey, ham, roast beef, and provolone. The Italian style cured meats (capicola, salami) still carry traditional cures.
What is the lowest calorie sub?
A Mini #7 Turkey on wheat with no cheese and no oil lands near 290 calories.
Does Jersey Mike's have nutrition info online?
Yes. The official site has a build your own nutrition calculator that updates as you change bread, toppings, and dressings.
The bottom line
Jersey Mike's is one of the more nutrition flexible sub chains because the meats are sliced fresh and almost every customization is honored without a fee. Choose Mike's Way light, use the Sub in a Tub for low carb days, lean on turkey and roast beef over Italian cured meats, and the menu lines up cleanly with most eating plans.
