Jersey Mikes Menu Nutrition | Low Calorie and Gluten Free Items
Walk into any Jersey Mike’s Menu Nutrition, and the menu board gives you everything except the one thing you actually need: real nutrition numbers. Most guides dump a calorie chart and call it done. What they skip is how a few simple swaps can turn almost any sub into a meal that fits your goals, whether you’re counting macros, avoiding gluten, or just trying to eat smarter without giving up flavor. See also Jersey Mike’s Menu Locations in the USA
That’s where this guide is different. We don’t just list the lightest options. We show you exactly how to build them, from the “sub in a tub” trick that cuts hundreds of calories to the gluten-free bread choices and Mike’s Way customizations that keep things both safe and satisfying. By the end, you’ll know precisely what to order before you even reach the counter. See also Jersey Mike’s Deals
Jersey Mike’s Menu Nutrition
| Item | Cal | Prot (g) |
| #13 The Original Italian | 770 | 36 |
| #7 Turkey & Provolone | 710 | 32 |
| #17 Mike’s Famous Philly | 840 | 43 |
| #43 Chipotle Cheese Steak | 1040 | 44 |
| #8 Club Sub | 1120 | 45 |
Let’s be honest, when you grab a sub at Jersey Mike’s, you’re probably not thinking about the numbers. But if you’re watching your calories, protein, or sodium, those numbers matter. The good news? Since you built your own sub, you’re already in control. A few smart choices at the counter can make a big difference in what ends up on your plate.
That’s what this guide is for. We’ll walk you through the calories and nutrition of your favorite subs, point out lighter options, and show you easy swaps like gluten-free bread or cutting back on extras. No complicated stuff, just simple info so you can enjoy your sub and still feel good about it.
Cold Subs
| Item | Cal | Prot (g) | Carbs (g) | Fat (g) | Sodium (mg) | Chol (mg) | Sug (g) | Fiber (g) |
|---|---|---|---|---|---|---|---|---|
| #13 The Original Italian | 940 | 45 | 65 | 55 | 2495 | 75 | 10 | 4 |
| #8 Club Sub | 1120 | 46 | 63 | 79 | 2582 | 99 | 8 | 4 |
| #7 Turkey and Provolone | 780 | 44 | 61 | 47 | 2032 | 67 | 7 | 4 |
| California Club Sub | 910 | 43 | 66 | 58 | 2122 | 84 | 7 | 8 |
| #9 Club Supreme | 1130 | 55 | 61 | 79 | 1926 | 134 | 7 | 4 |
| #10 Tuna Fish | 1020 | 32 | 62 | 71 | 1446 | 76 | 8 | 5 |
| #1 BLT | 710 | 20 | 59 | 44 | 1618 | 82 | 6 | 4 |
| #14 Ham and Provolone | 810 | 37 | 62 | 44 | 1930 | 50 | 8 | 4 |
| #6 Roast Beef & Provolone | 870 | 56 | 60 | 46 | 1076 | 112 | 6 | 4 |
| #5 The Super Sub | 820 | 40 | 64 | 44 | 2045 | 51 | 9 | 4 |
| #4 The Number Four | 780 | 36 | 64 | 43 | 1770 | 41 | 9 | 4 |
| #12 Cancro Special | 920 | 58 | 61 | 50 | 1257 | 122 | 6 | 4 |
| #11 Stickball Special | 870 | 38 | 63 | 51 | 2140 | 65 | 8 | 4 |
| Chicken Salad | 810 | 25 | 66 | 49 | 1370 | 80 | 7 | 3 |
| #3 Ham and Provolone | 810 | 37 | 62 | 44 | 1930 | 50 | 8 | 4 |
| #2 Jersey Shore’s Favorite | 780 | 33 | 64 | 41 | 2200 | 60 | 8 | 4 |
Deals
| Item | Cal | Prot (g) | Carbs (g) | Fat (g) | Sodium (mg) | Chol (mg) | Sug (g) | Fiber (g) |
|---|---|---|---|---|---|---|---|---|
| Chicken Salad | 810 | 25 | 66 | 49 | 1370 | 80 | 7 | 3 |
Hot Subs
| Item | Cal | Prot (g) | Carbs (g) | Fat (g) | Sodium (mg) | Chol (mg) | Sug (g) | Fiber (g) |
|---|---|---|---|---|---|---|---|---|
| #56 Big Kahuna Cheese Steak | 770 | 48 | 65 | 34 | 2580 | 131 | 10 | 4 |
| #17 Mike’s Famous Philly | 710 | 45 | 63 | 30 | 2150 | 117 | 9 | 3 |
| #26 Bacon Ranch Chicken Cheese Steak | 870 | 50 | 67 | 45 | 2395 | 179 | 10 | 4 |
| #43 Chipotle Cheese Steak | 985 | 45 | 63 | 60 | 2380 | 148 | 9 | 3 |
| #44 Buffalo Chicken Cheese Steak | 835 | 49 | 69 | 42 | 3480 | 170 | 12 | 4 |
| #31 California Chicken Cheese Steak | 910 | 48 | 65 | 53 | 1960 | 153 | 9 | 4 |
| #55 Big Kahuna Chicken Cheese Steak | 710 | 50 | 67 | 28 | 2385 | 155 | 11 | 4 |
| #17 Mike’s Famous Philly | 710 | 45 | 63 | 30 | 2150 | 117 | 9 | 3 |
| #42 Chipotle Chicken Cheese Steak | 930 | 47 | 65 | 54 | 2185 | 172 | 10 | 3 |
| #16 Mike’s Chicken Philly | 655 | 47 | 65 | 24 | 1955 | 141 | 10 | 3 |
Sides, Drinks, & Desserts
| Item | Cal | Prot (g) | Carbs (g) | Fat (g) | Sodium (mg) | Chol (mg) | Sug (g) | Fiber (g) |
|---|---|---|---|---|---|---|---|---|
| Chips | 240 | 3 | 23 | 16 | 250 | 0 | 1 | 2 |
| Soda Bottle | 250 | 0 | 69 | 0 | 50 | 0 | 69 | 0 |
| Cookie | 190 | 2 | 26 | 9 | 105 | 15 | 16 | 1 |
| Stubborn Soda | 160 | 0 | 41 | 0 | 10 | 0 | 40 | 0 |
| Brownie | 500 | 5 | 63 | 28 | 180 | 90 | 47 | 3 |
| Gatorade | 140 | 0 | 36 | 0 | 270 | 0 | 34 | 0 |
| Gatorade | 140 | 0 | 36 | 0 | 270 | 0 | 34 | 0 |
| Celsius | 10 | 0 | 2 | 0 | 0 | 0 | 0 | 0 |
| Bottled Water | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Bubly | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| GF Snickerdoodle | 210 | 1 | 34 | 8 | 150 | 40 | 17 | 0 |
| Hot Chopped Pepper Relish | 5 | 0 | 1 | 0 | 90 | 0 | 0 | 0 |
| Life WTR | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
Why Checking Calories Matters?
Checking calories matters because it puts you in control of what you eat. The same sub at Jersey Mike’s can swing by hundreds of calories depending on the bread, cheese, and toppings you choose. When you know the numbers ahead of time, you can pick options that match your goals, whether that’s losing weight, building muscle, or just eating a little lighter, without ever giving up the flavor you love.
Nutrition Breakdown
Every Jersey Mike’s sub comes down to eight key nutrients. Here’s what each one means — and how your choices at the counter change the numbers on your order.
Calories
Calories are the total energy in your sub. Knowing them helps you pick a Mini, Regular, or Sub in a Tub that fits your daily goal.
Protein
Fresh-sliced meats pack serious protein that repairs muscle, builds strength, and keeps you full long after lunch.
Carbohydrates
Most carbs come from the fresh-baked bread. Switching to a wrap or a Sub in a Tub brings them down fast.
Fat
Cheese, mayo, and the olive oil blend add fat. A little brings flavor, while going light keeps it in check.
Sodium
Deli meats are naturally salty, so sodium runs high. Ask for less salt or skip extra cheese to lower it.
Sugar
Subs themselves are low in sugar, but sauces and drinks like soda or Gatorade can add it quickly.
Fiber
Pile on the veggies and choose wheat bread to boost fiber that aids digestion and keeps you satisfied.
Cholesterol
Meats and cheese carry cholesterol. Leaner picks like turkey or roast beef help keep it balanced.
Jersey Mike’s Gluten Free Menu
Jersey Mike’s has gluten-free bread, so you can enjoy most subs without the gluten.
Naturally Gluten-Free Proteins
Order any sub “in a tub” or on gluten-free bread, paired with these naturally gluten-free meats and cheeses:
Examples:
Gluten-Free Friendly Salads
Order your favorite sub as a “Sub in a Tub,” with no croutons and dressing on the side:
Examples:
Safe Vegetable & Side Options
Fresh veggies and simple toppings are the safest gluten-free picks:
Examples:
Foods to Avoid
These contain gluten, so skip them if you’re keeping your order gluten-free:
Examples:
Best Choices for Specific Diet Goals
Whatever your goal, whether high protein, low carb, or fewer calories, Jersey Mike’s lets you customize your sub to fit, from a lean Turkey in a Tub to a protein-packed Roast Beef & Provolone.
High-Protein Options
These are best for muscle building and staying full longer.
Examples:
Lower-Calorie Picks
These are best for weight management or calorie control.
Examples:
Low-Carb / Keto-Friendly
These are best for low-carb or keto diets.
Examples:
Lower-Sodium Choices
These are best for heart health and sodium control.
Examples:
Frequently Asked Questions
Jersey Mike’s APP Conclusion!!
Jersey Mike’s proves you don’t have to guess what’s in your meal. With the full nutrition numbers in front of you, a few smart swaps like a Sub in a Tub, gluten-free bread, or going light on cheese and sauces can turn almost any order into one that fits your goals. Whether you’re chasing protein, cutting calories, or keeping it gluten-free, you now know exactly what to order before you reach the counter, so you can enjoy your sub and still feel good about it.
Testimonials
Hi, I’m Sarah Carter, the owner of Jersey Mike’s Menu. I started https://jerseymikesmenu.us/ to make it easier for people to find everything about Jersey Mike’s Subs in one place. I share the latest menu prices, nutrition facts, calories, catering details, restaurant locations, opening hours, and special offers. I do my best to keep the information updated and accurate, so you can trust what you read. Thanks for visiting, and I hope this website helps you find exactly what you’re looking for.
