How many calories are in a Jersey Mike's sub?

Jersey Mike's subs range from 470 to 1,860 calories depending on the sub and size, per the chain's official Menu Label Report. A Mini sub is 470–570 calories. A Regular sub is 770–1,000 calories. A Giant sub is 1,130–1,860 calories. A Sub in a Tub (no bread) is 380–700 calories. The lowest-calorie sub is the #1 BLT Mini at 470 calories with 18g protein. The highest-calorie sub is the #14 The Veggie Giant at 1,860 calories with 116g fat. The most popular sub, the #2 Jersey Shore's Favorite Regular, is 790 calories with 39g protein and 2,190mg sodium. This is not medical advice — talk to your doctor.

What is the lowest-calorie item at Jersey Mike's?

The lowest-calorie item at Jersey Mike's is the #17 Steak Philly Sub in a Tub at 380 calories with 35g protein, 11g carbs, and 22g fat, per official data. The lowest-calorie sub on bread is the #1 BLT Mini at 470 calories with 18g protein. The #7 Turkey & Provolone Mini is 480 calories with 23g protein — the best protein-per-calorie mini sub. The #2 Jersey Shore's Favorite Tub is 490 calories with 28g protein and only 8g carbs. For a full sub on bread under 500 calories, order a Mini size — all four Mini subs are under 570 calories. This is not medical advice — talk to your doctor.

What is the difference between Mini, Regular, and Giant at Jersey Mike's?

Jersey Mike's offers three sub sizes: Mini (4-inch, ~300g), Regular (7-inch, ~450g), and Giant (14-inch, ~815g), per the chain's official Menu Label Report. A Regular is roughly double a Mini, and a Giant is roughly double a Regular. For example, the #7 Turkey & Provolone is 480 calories as a Mini, 800 calories as a Regular, and approximately 1,500+ calories as a Giant. The Giant is designed to serve 2–3 people. A Sub in a Tub is a Regular-size portion served in a bowl without bread — it cuts 300–400 calories and 55–60g of carbs vs. the same sub on bread. This is not medical advice — talk to your doctor.

How many calories are in a Jersey Mike's Sub in a Tub?

A Jersey Mike's Sub in a Tub (Regular size, no bread) ranges from 380 to 700 calories, per the chain's official Menu Label Report. The #17 Steak Philly Tub is 380 calories with 35g protein and 11g carbs. The #2 Jersey Shore's Favorite Tub is 490 calories with 28g protein and 8g carbs. The #7 Turkey & Provolone Tub is 500 calories with 27g protein and 8g carbs. The #6 Roast Beef & Provolone Tub is 550 calories with 39g protein and 6g carbs. The #13 The Original Italian Tub is 620 calories with 36g protein and 9g carbs. Ordering a Tub instead of a Regular sub on bread saves 300–400 calories and 55–60g of carbs. This is not medical advice — talk to your doctor.

What is the healthiest thing to eat at Jersey Mike's?

The healthiest option at Jersey Mike's is the #17 Steak Philly Sub in a Tub (380 cal, 35g protein, 11g carbs, 22g fat, 1,420mg sodium) or the #7 Turkey & Provolone Mini (480 cal, 23g protein, 43g carbs, 25g fat, 1,040mg sodium), per official data. The Tub cuts the bread entirely, saving 300+ calories and 55g of carbs. If you want a full sub, the #1 BLT Mini (470 cal, 18g protein) is the lowest-calorie option. Avoid the Giant sizes — the #14 The Veggie Giant is 1,860 calories with 116g fat, and the #13 The Original Italian Giant is 1,750 calories with 5,110mg sodium (over 2 days' worth). The biggest mistake at Jersey Mike's is ordering a Giant for one person — it is designed for 2–3 servings. This is not medical advice — talk to your doctor.

How much sodium is in a Jersey Mike's sub?

Jersey Mike's subs are high in sodium, ranging from 550mg to 5,110mg per serving, per the chain's official Menu Label Report. The #6 Roast Beef & Provolone Tub has the lowest sodium at 550mg. The #14 The Veggie Mini is 800mg. The #2 Jersey Shore's Favorite Regular is 2,190mg. The #13 The Original Italian Regular is 2,820mg. The #13 The Original Italian Giant is 5,110mg — over 2 days' worth of sodium in one sub (the FDA daily limit is 2,300mg). The #8 Club Sub Regular is 2,340mg. If you are watching sodium, order a Mini size or a Sub in a Tub, and avoid the Italian subs and Giant sizes. This is not medical advice — talk to your doctor.

What can I order at Jersey Mike's under 500 calories?

Order a #17 Steak Philly Sub in a Tub (380 cal, 35g protein), a #2 Jersey Shore's Favorite Tub (490 cal, 28g protein), or any Mini sub (470–570 cal), per official data. The #1 BLT Mini is 470 calories with 18g protein. The #7 Turkey & Provolone Mini is 480 calories with 23g protein. The #13 The Original Italian Mini is 560 calories with 30g protein. Do not order a Regular or Giant sub on bread — the #2 Jersey Shore's Favorite Regular is 790 calories, and the Giant is 1,360 calories. The key mistake at Jersey Mike's is ordering a Giant for one person — it is 2–3 servings. A Mini plus a Tub gives you two meals under 1,000 calories total. This is not medical advice — talk to your doctor.

Can I eat at Jersey Mike's while trying to lose weight?

Yes. Order a Sub in a Tub instead of a sub on bread — the #17 Steak Philly Tub is 380 calories with 35g protein and 11g carbs, vs. 660 calories and 67g carbs for the same sub on bread. Order a Mini instead of a Regular — the #7 Turkey & Provolone Mini is 480 calories vs. 800 calories for the Regular. Never order a Giant — the #13 The Original Italian Giant is 1,750 calories with 102g fat and 5,110mg sodium. The best weight-loss order is a #6 Roast Beef & Provolone Tub (550 cal, 39g protein, 550mg sodium) — it has the highest protein and lowest sodium of any Tub. Skip the mayo and oil dressing, which add 100–200 calories and 10–20g of fat. Order Mike's Way (onions, lettuce, tomato, oregano, salt, and vinegar) for flavor without added fat. This is not medical advice — talk to your doctor.

Restaurant Calculator · Build Your Own

Jersey Mike's Nutrition Calculator

Build your Jersey Mike's order item by item — Mini, Regular, and Giant subs, Sub in a Tub, hot cheesesteaks, and more. See live calories, protein, carbs, fat, sugar and sodium. All values from Jersey Mike's official Menu Label Report.

FoodIdentifier.com

Mini Subs (Rosemary Parmesan)

470 cal

#1 BLT — Mini

P18g · C41g · F27g

480 cal

#7 Turkey & Provolone — Mini

P23g · C43g · F25g

560 cal

#13 The Original Italian — Mini

P30g · C44g · F30g

570 cal

#14 The Veggie — Mini

P24g · C43g · F33g

Regular Cold Subs (Rosemary Parmesan)

790 cal

#2 Jersey Shore's Favorite — Regular

P39g · C64g · F43g

850 cal

#6 Roast Beef & Provolone — Regular

P50g · C62g · F46g

800 cal

#7 Turkey & Provolone — Regular

P39g · C65g · F44g

880 cal

#8 Club Sub — Regular

P46g · C64g · F50g

920 cal

#13 The Original Italian — Regular

P47g · C65g · F53g

940 cal

#14 The Veggie — Regular

P39g · C65g · F58g

Sub in a Tub (Regular, No Bread)

490 cal

#2 Jersey Shore's Favorite — Tub

P28g · C8g · F39g

550 cal

#6 Roast Beef & Provolone — Tub

P39g · C6g · F42g

500 cal

#7 Turkey & Provolone — Tub

P27g · C8g · F40g

620 cal

#13 The Original Italian — Tub

P36g · C9g · F49g

Giant Cold Subs (Rosemary Parmesan)

1540 cal

#1 BLT — Giant

P53g · C121g · F95g

1360 cal

#2 Jersey Shore's Favorite — Giant

P52g · C124g · F75g

1750 cal

#13 The Original Italian — Giant

P85g · C127g · F102g

1860 cal

#14 The Veggie — Giant

P77g · C128g · F116g

Hot Subs

660 cal

#17 Steak Philly — Regular (White Sub)

P44g · C67g · F25g

380 cal

#17 Steak Philly — Tub

P35g · C11g · F22g

1240 cal

#16 Chicken Philly — Giant

P105g · C137g · F31g

1470 cal

#56 Big Kahuna — Giant

P99g · C140g · F59g

1330 cal

#55 Chicken Big Kahuna — Giant

P111g · C141g · F37g

1290 cal

#64 Portabella Mushroom & Swiss — Giant

P52g · C138g · F61g

1130 cal

#54 Hot Veggie — Giant

P55g · C147g · F38g

🧮 Your Order

Total Calories

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Protein

Carbs

Fat

Sugar

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Tap items on the left to start building your Jersey Mike's order.

Values are Jersey Mike's published estimates from their official Menu Label Report (jerseymikes.ca/nutrition). Default bread is Rosemary Parmesan. Wheat and White Sub variants have slightly different values. Actual portions may vary by location.

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Quick Answer

A Jersey Mike's Mini sub is 470–570 calories, a Regular is 770–1,000 calories, and a Giant is 1,130–1,860 calories, per official data. A Sub in a Tub (no bread) cuts 300–400 calories and 55–60g of carbs. The lowest-calorie option is the #17 Steak Philly Tub at 380 calories with 35g protein. The highest is the #14 The Veggie Giant at 1,860 calories with 116g fat. Use the calculator above to build your exact meal.

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