Jersey Mike’s Nutrition Menu, PDF, Calories Calculator
Jersey Mike’s is known for its fresh subs, sliced meats, and made-to-order style. But if you’re watching what you eat, it helps to know exactly what’s in your sandwich. That’s where the Jersey Mike’s nutrition guide comes in handy.
In this guide, we’ll go over the Jersey Mike nutrition PDF, how to use the calories calculator, and tips for making better choices while still enjoying your favorite sub.
🧾 Jersey Mike’s Nutrition Menu Overview
Here’s a quick look at the average nutrition values for some of their most popular subs:
| Sub Name | Size | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Turkey and Provolone (#7) | Regular | 730 | 35g | 60g | 40g |
| Tuna Fish (#10) | Regular | 890 | 37g | 61g | 56g |
| Club Sub (#8) | Regular | 890 | 44g | 65g | 52g |
| The Original Italian (#13) | Regular | 890 | 38g | 66g | 54g |
| Veggie Sub | Regular | 670 | 23g | 58g | 37g |
📌 These numbers are for a “regular” size sub made Mike’s Way (with lettuce, tomato, onions, oil, and vinegar). Extras like mayo, bacon, or cheese will increase the calories.
📂 Download the Jersey Mike Nutrition PDF
If you want to see every menu item broken down in detail—including mini, regular, and giant sizes—you can check out the official Jersey Mike nutrition PDF.
📎 What’s included in the PDF:
- Calories, carbs, fats, protein
- Toppings and sauces breakdown
- Bread types and their nutrition
- Drinks and side items
💡 Tip: Save the PDF on your phone for quick access when you’re ordering in-store.
🧮 Using the Jersey Mike Nutrition Calories Calculator
Not sure how your custom sub stacks up? The Jersey Mike nutrition calories calculator helps you build your sandwich and shows you the total calories, protein, fat, and more.
How to Use It:
- Visit Jersey Mike’s Nutrition Calculator
- Choose a sub from the list
- Select your bread size (Mini, Regular, Giant)
- Customize toppings (cheese, oil, mayo, etc.)
- The calculator will update your nutrition totals in real time
🎯 Why it’s helpful:
You’ll see how small changes—like skipping the oil or going with a mini size—can lower your calorie count without giving up taste.
🥗 Tips for Healthier Choices at Jersey Mike’s
You don’t have to avoid subs to stay on track. Just make a few smart adjustments.
✅ Go for a Mini size – Fewer calories and still filling
✅ Choose lean meats – Turkey, grilled chicken, or roast beef
✅ Say no to mayo – Save over 200 calories
✅ Try “Sub in a Tub” – Bread-free version served in a bowl
✅ Light on oil or skip it – Olive oil adds healthy fat, but also lots of calories
🍞 Bread Options and Their Calories (Regular Size)
| Bread Type | Calories |
|---|---|
| White Bread | 300 |
| Wheat Bread | 310 |
| Rosemary Parm | 350 |
| Gluten-Free | 380 |
📌 Gluten-free bread is only available at select locations and may cost extra.
🙋♀️ FAQs About Jersey Mike Nutrition
🧠 Final Thoughts
The Jersey Mike nutrition tools make it easy to enjoy your favorite sub without going overboard. Whether you’re tracking calories, looking for a PDF menu, or using the Jersey Mike nutrition calories calculator, everything you need is available online and easy to use.
You don’t have to give up flavor to eat smart. Just a few small changes can make your next sub a better fit for your health goals.
