Healthy Eating at Jersey Mike’s: Nutrition Details
Eating healthy at Jersey Mike’s is easy. They have a variety of subs, salads, and sides. You can enjoy tasty food and still keep up with your nutritional goals. Many people today care a lot about their health. They pay attention to what they eat. Jersey Mike’s offers healthy options to boost your energy and well-being.
Jersey Mike’s nutrition guide tells you everything about their food. For instance, the #13 Original Italian Sub on White Bread has 680 calories. The Chef Salad is only 250 calories. You can change your meal to fit your diet at Jersey Mike’s. You might like the #16 Chicken Philly on Wheat Bread with 690 calories. Or the mini Turkey Breast & Provolone Sub at 340 calories suits you. Jersey Mike’s has food for everyone’s taste.
Knowing the nutrition details at Jersey Mike’s helps you eat right for your health. They have gluten-free, keto, and vegetarian options. Using the nutrition guide, you can pick meals that are tasty and healthy. This way, you support a healthier lifestyle while enjoying your food.
Understanding the Importance of Healthy Eating
Eating well is key to good health and preventing diseases like obesity, diabetes, and heart disease. Healthy eating helps with weight control, boosts energy, and improves mental health. It’s not just about avoiding bad health outcomes.
A diet rich in nutrient-packed foods boosts mood and brain power. Eating lots of fruits, vegetables, whole grains, lean meats, and healthy fats is good for you. Studies show that eating well leads to a longer, happier life.
Jersey Mike’s understands the need for healthy food choices. They aim to offer foods that meet health experts’ advice. This means you can pick nutritious options at Jersey Mike’s. Choosing healthier subs and customizing orders lets you enjoy tasty, healthy meals.
Making smart food choices brings big health rewards. Knowing the effects of your diet can improve your well-being. By valuing healthy eating, you can pick flexible, health-boosting options for your long-term health.
Overview of Jersey Mike’s Menu
Jersey Mike’s menu pops with a variety of sandwich choices. Whether you like cold or hot subs, they have it all. Freshly sliced meats and cheeses make each bite a blast of flavor. This ensures every meal is a delicious experience.
The Spicy Chicken Italian and Roasted Chicken Breast subs are new favorites. The spicy one combines hot chicken, pepperoni, and provolone for a fiery taste. Meanwhile, the roasted sub offers a cooler, seasoned chicken option. Customers can choose wraps or bowls, making it easy to focus on protein.
With 14 cold subs, there’s no shortage of options, including meaty and vegetarian delights. The vegetarian choice, #14, mixes Swiss, provolone, and green bell peppers. Meat lovers can try #2 with its combo of provolone, ham, and cappacuolo, or dive into #13’s meat feast including ham, prosciuttini, and more.
Customization is key at Jersey Mike’s. Ordering “Mike’s Way” adds an extra layer of flavor with onions, lettuce, and other toppings. This makes it fun for customers to tweak their meals exactly how they want them.
Jersey Mike’s Subs Menu Nutrition
Jersey Mike’s offers detailed jersey mike’s nutrition info. This info is key for making healthy choices. It includes calories, fat, sodium, and more. Customers have access to these subs nutrition facts jersey mike’s to decide wisely.
Jersey Mike’s sandwiches have about 60 grams of carbs. The “Sub in a Tub” options have 6 to 13 grams of carbs. For gluten-free diets, there are 31 options. But watch out for cross-contamination.
Knowing the nutritional information helps pick the best subs. Here are some examples:
| Sub Item | Total Calories | Total Fat (g) | Carbs (g) | Protein (g) |
|---|---|---|---|---|
| Bacon, Egg & Cheese | 319 | 21 | 3 | 19 |
| Roast Beef & Provolone | 320 | 21 | 3 | 25 |
| Turkey Breast & Provolone | 220 | 8 | 3 | 24 |
| Super Sub | 270 | 14 | 7 | 20 |
| Classic Turkey Breast (Wrap) | 290 | 8 | 29 | 28 |
| Club Supreme | 350 | 21 | 8 | 25 |
Knowing these details helps you make healthier choices at Jersey Mike’s. You can enjoy a meal that fits your diet. This overview guides your dining decisions.
Nutritional Breakdown of Jersey Mike’s Subs
Looking into Jersey Mike’s subs, we find vital info about their calories, fats, and sodium. It helps to know the nutrition facts Jersey Mike’s provides. This helps you choose the right sandwich for you. Here, we share key nutritional details for different subs and sizes.
Calorie Counts Across Popular Subs
The calories in Jersey Mike’s subs change a lot based on size and what’s in them. Here are the calorie counts for some top choices:
| Sub | Mini | Regular | Giant | Wrap | Tub | 2 Foot |
|---|---|---|---|---|---|---|
| Jersey Shore’s Favorite | 470 | 810 | 1,520 | 840 | 530 | 5,060 |
| Ham & Provolone | 470 | 810 | 1,520 | 840 | 530 | 5,050 |
| The Veggie | 540 | 920 | 1,820 | 950 | 640 | |
| The Super Sub | 490 | 820 | 1,540 | 850 | 540 | 5,300 |
| Turkey & Provolone | 460 | 780 | 1,480 | 800 | 490 | 4,930 |
| Tuna Fish | 600 | 1,020 | 1,940 | 1,050 | 740 | 5,820 |
| Roast Beef & Provolone | 530 | 870 | 1,690 | 900 | 590 | 5,520 |
Fat and Saturated Fat Content
It’s key to know about fat for a healthy diet. Here’s a look at fat and saturated fat in favorite subs:
| Sub | Mini Fat (g) | Regular Fat (g) | Giant Fat (g) | Saturated Fat (g) |
|---|---|---|---|---|
| Jersey Shore’s Favorite | 24.12 | 44.67 | 84.43 | 7.01 |
| Ham & Provolone | 24.25 | 44.48 | 84.38 | 7.18 |
| The Veggie | 32.3 | 58.19 | 116.27 | |
| The Super Sub | 24.44 | 45.07 | 83.25 | 8.56 |
Sodium Levels in Menu Items
Sodium is a big health factor. This table shows sodium in different sub sizes:
| Sub | Mini Sodium (mg) | Regular Sodium (mg) | Giant Sodium (mg) | Tub Sodium (mg) |
|---|---|---|---|---|
| Jersey Shore’s Favorite | 1,094.13 | 1,950.85 | 3,435.81 | 1,315.01 |
| Ham & Provolone | 1,060.87 | 1,850.43 | 3,441.70 | 1,250.65 |
Making Healthier Choices at Jersey Mike’s
When you eat at Jersey Mike’s, you can pick healthier options easily. Knowing how to order with nutrition in mind helps. Learning to customize your sandwich at Jersey Mike’s greatly reduces calories and improves its nutrition.
Strategies for Ordering Healthy Subs
Here are some tips for finding healthy choices on the Jersey Mike’s menu:
- Pick mini subs to cut down on calories without losing flavor.
- Use wraps or bowls instead of bread to save about 290 calories.
- Turkey is a lean meat choice with less sodium than Italian meats and keeps the protein high.
- Choose either chips or a cookie, not both. It’s a smart way to keep calories in check.
How to Customize Your Sandwich
Customizing your sandwich at Jersey Mike’s with healthy options is easy:
- Adding “Mike’s Way” boosts flavor. Yet, if watching calories, you might skip it since it adds 259 calories.
- Go for light or fat-free dressings. Fat-free Italian adds just 10 calories, light Italian about 80.
- Add lots of veggies for more fiber. They’re low in calories, so you can pile them on.
Best Healthy Options on the Jersey Mike’s Menu
Looking for a healthy meal at Jersey Mike’s? It’s easy. The menu has lots of choices that are good for you. They offer tasty low-calorie subs. So, you can enjoy your meal and still eat healthily.
Top Low-Calorie Sub Suggestions
Jersey Mike’s has great options for those counting calories:
- Turkey and Provolone: A tasty cold sub that’s even healthier on wheat.
- Ham and Provolone: A flavorful, low-calorie cold sub choice.
- Roast Beef and Provolone: Savory and within a healthy calorie count, especially on wheat.
- No. 16 Mike’s Chicken Philly: At 670 calories, it’s a top choice for staying light.
- No. 19 BBQ Beef: Also 670 calories, helping you meet dietary goals.
- Baked chips or Sun Chips®: These sides are lower in saturated fat, making them better for you.
Higher Fiber Options for Balanced Meals
Choose higher fiber options at Jersey Mike’s for balanced eating:
- Wheat sub or wrap: Picks that up the fiber for a fuller meal.
- Mike’s Chicken Philly without cheese: Keeps saturated fat low and taste high.
- Breakfast Sandwiches: The Ham, Egg and Cheese, or Egg and Cheese on wheat are nutritious starts.
- Gluten-free bread: Offers inclusivity for those avoiding gluten.
| Item | Calories | Fiber (g) | Sodium (mg) | Dietary Friendly |
|---|---|---|---|---|
| Turkey and Provolone | 480 | 3 | 1,020 | Healthy |
| Ham and Provolone | 450 | 2 | 850 | Healthy |
| Roast Beef and Provolone | 510 | 3 | 1,100 | Healthy |
| No. 16 Mike’s Chicken Philly | 670 | 2 | 1,540 | Low-Calorie |
| No. 19 BBQ Beef | 670 | 2 | 1,571 | Low-Calorie |
| Ham, Egg and Cheese (Breakfast) | 490 | 1 | 1,563 | Breakfast |
| Egg and Cheese (Breakfast) | 480 | 1 | 1,400 | Breakfast |
Hidden Nutritional Challenges at Jersey Mike’s
Jersey Mike’s has many tasty options but its menu can hide some pitfalls. The sodium in subs is a big worry. Even the Veggie sub has over 1200 mg of sodium. This is about half the sodium we should have in a day.
The menu also hides calories, especially when you add extras like sauces and cheese. The olive oil blend in the Veggie sub adds extra calories and fat. It’s only 25% olive oil and has 126 calories, 14 grams of fat, and 2.06 grams of saturated fat. This shows how healthy choices can turn into calorie traps with more toppings or bigger portions.
Changing your order can make your meal healthier. Leaving out a type of cheese from the Veggie sub can cut sodium by 440mg and saturated fat by 9g.
By knowing these details, customers can choose wisely at Jersey Mike’s. They can avoid the hidden calorie traps. It’s also important to keep an eye on the sodium in subs.
| Item | Sodium (mg) | Calories | Saturated Fat (g) | Notes |
|---|---|---|---|---|
| Veggie Sub | 1200 | 500 | 21 | Higher sodium content; large servings increase calories. |
| Grilled Chicken Salad | 1245 | 400 | 6 | Sodium comparable to Veggie sub. |
| Portabello Mushroom and Swiss Sandwich | 750 | 600 | 8 | Significant sodium; strong flavor. |
| Super Sub | 600 | 400 | 11 | Much lower saturated fat. |
| Mini Veggie Sub | 750 | 300 | 12 | Reduced sodium and saturated fat. |
How to Read Jersey Mike’s Nutritional Information
Understanding Jersey Mike’s nutritional info is key to smart eating. It helps you choose meals that fit your diet. Always look at the serving sizes to keep your diet balanced.
Navigating the Nutrition Guide
Jersey Mike’s nutrition guide is easy to use. It shows calories, fat, carbs, and protein for each sub. This lets you track what you eat and pick meals that meet your health goals.
Understanding Serving Sizes and Portions
Jersey Mike’s serving sizes differ among items. Knowing these sizes helps you manage your daily nutrition. Here’s a quick look at some menu items:
| Menu Item | Calories | Total Fat (g) | Saturated Fat (g) | Sodium (mg) |
|---|---|---|---|---|
| Regular Super Sub | 790 | 43.83 | 11.13 | 2,017.40 |
| Mini Super Sub | 480 | 24.33 | 6.69 | 1,267.01 |
| Giant Super Sub | 1,500 | 83.26 | 20.04 | 3,592.80 |
| Wrap Super Sub | 840 | 48.31 | 13.75 | 2,167.40 |
| Bowl Super Sub | 530 | 41.31 | 10.75 | 1,427.40 |
Examples of High-Calorie Menu Items to Avoid
At Jersey Mike’s, some items pack way more calories than others. Giant subs, in particular, have loads of calories and sodium. Knowing which ones are the worst can help you choose better.
Identifying the Worst Offenders
Here are some items to be cautious of:
- The Giant The Original Italian, which exceeds recommended daily sodium limits.
- The #44 Buffalo Chicken Cheese Steak with a staggering sodium count of 3,344 milligrams and 870 calories.
- The Grilled Italian sub, containing over 1,000 calories and 2,796 milligrams of sodium.
- The #8 Club Sub, which packs 1,110 calories and 2,468 milligrams of sodium.
- The #9 Club Supreme, known for its 1,140 calories and significant sodium contribution at 1,977 milligrams.
Calories and Sodium to Watch Out For
It’s important to keep an eye on calories and sodium for your health. Check out this table for details on some high-calorie items and their sodium levels:
| Menu Item | Calories | Sodium (mg) | Saturated Fat (g) | Notes |
|---|---|---|---|---|
| Giant The Original Italian | Varies | Over 2,400 | N/A | Exceeds daily limit |
| #44 Buffalo Chicken Cheese Steak | 870 | 3,344 | 14 | High calcium and sodium |
| Grilled Italian | 1,040 | 2,796 | N/A | Significant sodium content |
| #8 Club Sub | 1,110 | 2,468 | 17 | High in calories and sodium |
| #9 Club Supreme | 1,140 | 1,977 | 16 | Considered one of the worst offenders |
How Jersey Mike’s Ingredients Affect Nutrition
At Jersey Mike’s, what goes into each sandwich matters a lot for nutrition. Ingredients can change things like calories and fats big time. This helps you pick what fits best with what you want to eat.
Fresh Ingredients vs. Processed Options
Fresh stuff at Jersey Mike’s makes your sub better, health-wise. Veggies and lean meats are way better than processed stuff with extra preservatives and salt. Going fresh means getting more of the good stuff your body needs.
Take turkey breast over bacon or pepperoni to cut down on fat. This smart swap can help you eat fewer calories and stay healthy.
The Role of Proteins and Carbs in Your Meal
Knowing about proteins and carbs in your sub is key. The type of meat decides how much protein and fat you’ll get. Lean meats like turkey keep the fat low.
A turkey & provolone sub has 720 calories and 45g of protein. That’s a nice balance. Compared to something like a buffalo chicken cheese steak, it’s much healthier. Bread and veggies bring carbs and energy without too many calories if you watch your portions.
| Items | Vegan | Keto-Friendly | Gluten-Free | Allergens (Nuts, Dairy, etc.) |
|---|---|---|---|---|
| Turkey & Provolone Sub | No | No | Yes (if gluten-free bread is chosen) | Dairy |
| Classic Italian Sub | No | No | No | Dairy |
| Veggie Sub | Yes | Yes (if low-carb bread is selected) | Yes | No major allergens |
| Buffalo Chicken Cheese Steak | No | No | No | Dairy |
| Roast Beef and Provolone | No | No | No | Dairy |
Ready-Made Salads and Sides for Healthy Eating
Jersey Mike’s offers several ready-made salads and healthy sides. They are great for those watching their diet. These items can either complement subs or be a meal on their own. Jersey Mike’s salads are made with fresh ingredients. They are low in calories but rich in vitamins and minerals. The Chef Salad, for instance, encourages more vegetable intake.
At Jersey Mike’s, there are many salads and sides that fit various dietary needs. The restaurant focuses on healthy options that taste good. They prove that eating well can be both enjoyable and fulfilling.
| Salad/Sides | Calories | Fat (g) | Carbohydrates (g) | Protein (g) |
|---|---|---|---|---|
| Chef Salad | 300 | 20 | 10 | 25 |
| Garden Salad | 150 | 10 | 8 | 4 |
| Caesar Salad | 350 | 25 | 15 | 15 |
| Greek Salad | 280 | 15 | 12 | 20 |
| Mediterranean Couscous | 200 | 7 | 31 | 8 |
Adding Jersey Mike’s salads and sides to your diet is smart. They help you get more nutrients while keeping calories in check. With so many options, it’s easy to stick to healthy eating without missing out.
Conclusion
Jersey Mike’s offers meals for those focused on healthy eating. Their subs vary in calories, from 470 to 1750. It’s key for guests to know how to pick wisely.
Choosing the Turkey & Provolone sub with 880 calories, or a “Sub in a Tub” for fewer carbs, lets customers enjoy their food and meet their health goals.
Knowing about the sodium and fat in your meal is crucial for health-conscious people. At Jersey Mike’s, you can choose how your meal is made. You might pick gluten-free bread or lean grilled chicken.
When using these tips, eating healthily at Jersey Mike’s becomes easy.
Healthy eating at Jersey Mike’s isn’t just about choosing smart; it’s about loving what you eat. They offer many tasty and healthy choices. Don’t miss out on flavor when picking healthy. Try new things and make choices that are good for your health and taste buds.
