Although Jersey Mike's prides itself for serving up handmade hoagies, you should still be mindful of what you order at the sandwich shop. They do have some items made with healthy-sounding ingredients, such as 99 percent lean turkey breast—but that doesn't mean their entire menu is free of high-calorie, -sodium, and -fat subs. Although picking out villains from the heroes may be hard at first glance, we here at Eat This, Not That! scanned through all the nutrition data to rank the best and worst subs for your waistline.
Below is our breakdown of every sub on the Jersey Mike's menu, ranked from best to worst. But first, we have one burning sub-related question to answer…
What are the sub sizes at Jersey Mike's?
There is the mini, regular, giant, wrap, and tub. The tub is a salad, for those who have never been in. And while none of the sandwiches are keto-friendly, note that you can order a salad with only olive oil and oregano as the dressing and with meat on top.
We chose to analyze the nutrition of each sub with traditional white bread and at the regular size (7-1/2 inches).
Mike's Way means the sub is prepared with onions, lettuce, tomatoes, vinegar, oil, and spices (adding over 275 calories and 28 grams of fat), but this can be modified to your preference.
For our ranking of cold subs, we primarily looked at calories, sodium, and fat, with bonus points awarded for protein.
Cold Subs, From Best to Worst…
1
Turkey and Provolone
Turkey and provolone
Per regular sub, prepared Mike's Way: 780 calories, 39 g fat (8 g saturated fat, 1 g trans fat), 1,861 mg sodium, 67 g carbs (4 g fiber, 6 g sugar), 40 g protein
It's one of Jersey Mike's most popular subs for a reason. They use a lean turkey breast with no additives and flavorful provolone cheese. It's not the lowest-calorie or lowest-sodium sub, but you get an extra five grams of satiating protein with this sub than the Ham and Provolone. Remember, the regular size subs are meant to be split in two, so that means you'd receive 20 grams of protein per serving.
2
Ham and Provolone
Ham and provolone
Per regular sub, prepared Mike's Way: 810 calories, 43 g fat (10 g saturated fat, 1 g trans fat), 1,966 mg sodium, 69 g carbs (4 g fiber, 8 g sugar), 35 g protein
We would have ranked this sub first because it's the lowest calorie sub (only because the BLT comes with a 250-calorie slathering of mayo), but it's lower in protein for nearly the same amount of fat than our number one choice.
3
BLT
The timeless bacon, lettuce, and tomato
Per regular sub, prepared Mike's Way: 700 calories, 40 g fat (7 g saturated fat, 0.35 g trans fat), 1,700 mg sodium, 65 g carbs (4 g fiber, 7 g sugar), 19 g protein
The sandwich lands the number three spot because it's low in calories and sodium, but too low in protein for the amount of fat it serves up.
"This sub has the least amount of saturated and trans fats of almost all the subs," says L.J. Amaral MS, RD, CSO clinical and research dietitian at Cedars Sinai. "It's sodium content is lower than most of the options, and gives a little fiber with the veggies."
4
Roast Beef and Provolone
Roast beef and provolone
Per regular sub, prepared Mike's Way: 880 calories, 44 g fat (10 g saturated fat, 1.3 g trans fat), 1,112 mg sodium, 67 g carbs (4 g fiber, 6 g sugar), 54 g protein
It may be full of protein and have the least amount of sodium of the bunch, but we had to dock this sub for being high in calories, fat, and saturated fat.
5
Jersey Shore's Favorite
Provolone, ham, and cappacuolo
Per regular sub, prepared Mike's Way: 820 calories, 43 g fat (10 g saturated fat, 1 g trans fat), 1,987 mg sodium, 70 g carbs (4 g fiber, 9 g sugar), 36 g protein
It might be named after the beaches of the Garden State, but with the amount of bloat-inducing sodium you'll find in this sub, you won't be looking too bikini body ready.
RELATED: The 7-day diet that melts your belly fat fast.
6
The Number Four
Provolone, prosciuttini, and cappacuolo
Per regular sub, prepared Mike's Way: 790 calories, 41 g fat (8 g saturated fat, 1 g trans fat), 1,805 mg sodium, 70 g carbs (4 g fiber, 9.5 g sugar), 35 g protein
Here's a sub that doesn't let you forget Mike's commitment to quality meats and ingredients. The Number Four is made with two types of meat you'll likely never see on a Subway menu: prosciuttini and cappacuolo, both versions of cured ham. Unfortunately, with great curing comes a great deal of salt—which explains the fact this regular sub falls just under 500 milligrams of your recommended daily intake of sodium.
7
The Super Sub
Provolone, ham, prosciuttini, and cappacuolo
Per regular sub, prepared Mike's Way: 830 calories, 43 g fat (9 g saturated fat, 1 g trans fat), 2,081 mg sodium, 70 g carbs (4 g fiber, 10 g sugar), 39 g protein
Adding ham to The Number Four tacks on about 275 milligrams of sodium and 40 calories.
8
Stickball Special
Provolone, ham, and salami
Per regular sub, prepared Mike's Way: 880 calories, 50 g fat (12.5 g saturated fat, 1 g trans fat), 2,176 mg sodium, 69 g carbs (4 g fiber, 9 g sugar), 37 g protein
The Stickball Special knocks it out of the park when it comes to serving up nearly an entire day's recommended intake of sodium and just over half of the recommended amount of saturated fat you should consume in a day. Instead, go for the mini and you'll save yourself 1,000 milligrams of bloat-inducing and blood pressure-raising sodium.
9
Tuna Fish
Freshly made tuna fish salad
Per regular sub, prepared Mike's Way: 1,020 calories, 70 g fat (7 g saturated fat, 1.25 g trans fat), 1,482 mg sodium, 69 g carbs (5 g fiber, 8 g sugar), 31 g protein
We wish we could have ranked the tuna fish sandwich better because chunk white tuna is one of the cheapest proteins for your abs and is full of heart- and brain-protective omega-3 fatty acids, but according to Mike's website, the salad is made up of more mayonnaise than the healthy fish, which is why it climbs over 1,000 calories. If you're really craving it, you don't need much more than a wheat mini, which still clocks in at 600 calories and just under 40 grams of total fat.
10
The Veggie
Swiss, provolone, and green bell peppers
Per regular sub, prepared Mike's Way: 940 calories, 57 g fat (20 g saturated fat, 1.8 g trans fat), 1,320 mg sodium, 70 g carbs (5 g fiber, 7 g sugar), 37 g protein
We're as shocked as you are, and frankly, rather disappointed it ranks so poorly against the competition. Maybe it's because The Veggie is mostly made up of trans-fat-laden cheeses. Note, this sandwich—despite it only comprising vegetables and cheese—contains more saturated fat than any regular-sized cold sub on the menu.
11
Cancro Special
Provolone, roast beef, and pepperoni
Per regular sub, prepared Mike's Way: 930 calories, 48 g fat (12 g saturated fat, 1.3 g trans fat), 1,292 mg sodium, 68 g carbs (4 g fiber, 7 g sugar), 56 g protein
This sandwich was inspired by a request the Pepsi delivery man made in the summer of 1974. We're not sure what's worse for you, though, a 12-ounce Pepsi soda with 41 grams of added sugars, or the 12 grams of saturated fat that's in this sub.
12
Club Supreme
Roast beef, turkey, swiss, applewood smoked bacon, and mayo
Per regular sub, prepared Mike's Way: 1,130 calories, 71 g fat (12 g saturated fat, 1.5 g trans fat), 1,978 mg sodium, 68 g carbs (4 g fiber, 7 g sugar), 54 g protein
Unlike the traditional club sub below it, this club is made up of roast beef and swiss instead of the ham and provolone. That simple switch may tack on 30 calories, but it's surprisingly worth it for saving about 500 milligrams of sodium while adding 12 grams of protein—which is far too much protein for one meal, so definitely split it in half. We'd recommend leaving off the mayo and grabbing a mini for just 530 calories.
13
Club Sub
Turkey, ham, provolone, applewood smoked bacon, and mayo
Per regular sub, prepared Mike's Way: 1,100 calories, 72 g fat (13 g saturated fat, 1.4 g trans fat), 2,483 mg sodium, 69 g carbs (4 g fiber, 8 g sugar), 42 g protein
This sandwich is not the kind of club you want to belong to. Not only are 250 of those calories entirely from mayo, but there's also more sodium in the entire sub than you should eat in an entire day. This is definitely one of the highest-sodium restaurant orders.
14
The Original Italian
Provolone, ham, prosciuttini, cappacuolo, salami, and pepperoni
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Per regular sub, prepared Mike's Way: 940 calories, 53 g fat (13 g saturated fat, 1 g trans fat), 2,531 mg sodium, 71 g carbs (4 g fiber, 11 g sugar), 44 g protein
So, what is the unhealthiest cold sub of them all? Amaral says it's without a doubt The Original Italian. Why? She says, "It has the most sodium, sugar and saturated fat out of all the sandwiches."
The hot subs, ranked from best to worst…
1
Mike's Chicken Philly
Grilled onions, peppers, and melty white American cheese
Per regular sub: 670 calories, 22 g fat (10 g saturated fat, 0.5 g trans fat), 1,990 mg sodium, 70 g carbs (3 g fiber, 10 g sugar), 45 g protein
The sister sub to the Famous Philly is made with chicken instead of beef and, as a result, has less sodium and fat, which makes it our top choice for hot subs.
2
BBQ Beef
Certified Angus USDA choice top round sliced fresh and smothered in BBQ sauce
Per regular sub: 670 calories, 9.5 g fat (3 g saturated fat, 0.3 g trans fat), 1,571 mg sodium, 87 g carbs (3 g fiber, 19 g sugar), 57 g protein
To make this BBQ Beef sandwich, Jersey Mike's uses their freshly-sliced, in-house-cooked roast beef instead of a traditional southern-style pulled pork. The beef is warmed up and then smothered in BBQ sauce. Because the sub leaves off extra fatty cheeses, it ranks well in terms of calories and fat, while being more than impressive on the protein front. Unfortunately, the BBQ sauce is sugar-heavy, and the entire sub will set you back by almost an entire day's worth of added sugar.
3
Grilled Pastrami Reuben
Swiss cheese, sauerkraut, and Thousand Island dressing
Per regular sub: 730 calories, 30 g fat (9 g saturated fat, 0.3 g trans fat), 2,158 mg sodium, 72 g carbs (5 g fiber, 7 g sugar), 39 g protein
Succulent pastrami is grilled to perfection with melted Swiss cheese and then dressed with sauerkraut and Thousand Island dressing. This sub is low in calories and uses real sauerkraut made from just cabbage and salt—no preservatives! Why are we so excited? This fermented food is teeming with gut-healthy probiotics.
4
Jersey Mike's Famous Steak Philly
Grilled onions, peppers, and melty white American cheese
Per regular sub: 720 calories, 29 g fat (14 g saturated fat, 1 g trans fat), 2,187 mg sodium, 68 g carbs (3 g fiber, 9 g sugar), 44 g protein
Yes, this Philly cheesesteak is high in sodium and saturated fat, so while lower in calories compared with some of the worst sandwiches on this list, it still doesn't make our top three choices.
5
Big Kahuna Chicken Cheese Steak
Grilled onions, peppers, mushrooms, jalapeños and of course extra melty white American cheese
Per regular sub: 720 calories, 27 g fat (13 g saturated fat, 0.6 g trans fat), 2,418 mg sodium, 73 g carbs (4 g fiber, 11 g sugar), 49 g protein
If you're going to order the Big Kahuna, we'd rather you get the chicken version over the beef one. Why? It has slightly less of everything, from calories to fat and sodium, and just a touch more protein.
6
Big Kahuna Cheese Steak
Grilled onions, peppers, mushrooms, jalapeños and of course extra melty white American cheese
Per regular sub: 770 calories, 33 g fat (17 g saturated fat, 1.1 g trans fat), 2,615 mg sodium, 70 g carbs (3 g fiber, 10 g sugar), 46 g protein
We're just surprised as you are that the Big Kahuna isn't the worst hot sub. We mean, it's quite the mouthful: packed with grilled onions, peppers, mushrooms, jalapeños—and extra cheese—your saving grace is basically the fact that there's no mayo-based sauce adding an absurd amount of fat.
7
Meatball and Cheese
Melted provolone, tomato sauce, and parmesan cheese
Per regular sub: 810 calories, 38 g fat (16 g saturated fat, 0.4 g trans fat), 2,018 mg sodium, 79 g carbs (4 g fiber, 12 g sugar), 36 g protein
It may not rack up as much sodium as the subs surrounding it, but we deduced points from this loaded sub because of the lower protein content.
8
Bacon Ranch Chicken Cheese Steak
Applewood smoked bacon, lettuce, tomato and ranch dressing
Per regular sub: 880 calories, 44 g fat (14 g saturated fat, 0.5 g trans fat), 2,430 mg sodium, 73 g carbs (4 g fiber, 11 g sugar), 49 g protein
For the same amount of total fat, you could eat two small Dairy Queen Oreo Cookies Blizzards.
9
California Chicken Cheese Steak
Lettuce, tomato, mayo, and melty white American cheese
Per regular sub: 910 calories, 49 g fat (13 g saturated fat, 0.8 g trans fat), 2,039 mg sodium, 71 g carbs (4 g fiber, 10 g sugar), 47 g protein
Seeing "California" makes us think of acai bowls and green juices—not a 910-calorie sub with more fat than Whopper. Surprised? Don't close your jaw just yet. There are plenty more unsuspecting foods with more fat than a Big Mac.
10
Chipotle Chicken Cheese Steak
Grilled onions, peppers, white American cheese and chipotle mayo
Per regular sub: 940 calories, 53 g fat (15 g saturated fat, 0.5 g trans fat), 2,218 mg sodium, 70 g carbs (3 g fiber, 10 g sugar), 45 g protein
It might be a spice lover's classic, but this chicken cheese steak hits all the wrong notes. It not only falls just beneath the 1,000-calorie mark, but it's nearly equivalent to an entire day's worth of sodium—or the equivalent to 14 small orders of McDonald's French fries. That's not to say that other items on the McDonald's menu are much better.
11
Chipotle Chesse Steak
Grilled onions, peppers, white American cheese and chipotle mayo
Per regular sub: 1,000 calories, 59 g fat (19 g saturated fat, 1 g trans fat), 2,415 mg sodium, 68 g carbs (3 g fiber, 9 g sugar), 44 g protein
This sub packs an outrageous amount of saturated fat, sodium, and calories. We'll absolutely pass on this hoagie—sorry Jersey Mike's.
12
Buffalo Chicken Cheese Steak
Frank's Red Hot Sauce, lettuce, tomato with blue cheese dressing
Per regular sub: 850 calories, 40 g fat (14 g saturated fat, 0.5 g trans fat), 3,513 mg sodium, 74 g carbs (4 g fiber, 12 g sugar), 48 g protein
If you didn't already know, buffalo sauces are some serious sodium offenders. The fact that this cheesesteak exceeds 3,000 milligrams of sodium is just outright inexcusable. Next!
Olivia Tarantino
Olivia Tarantino is the Managing Editor of Eat This, Not That!, specializing in nutrition, health, and food product coverage. Read more about Olivia
Filed Under
Fast Food // Sandwich
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