Jersey Mike's Low Calorie Guide
Jersey Mike's is a strong pick for a calorie deficit thanks to its Mini sub sizes - they let you hit protein without the calorie load of a full giant sub. Order the Mini on wheat, pile on the veggies, and skip the oil and mayo. Here are the best low calorie options at Jersey Mike's.
Jersey Mike's Nutrition & Calories
Best High-Protein Low-Cal Picks
The top 3 protein-packed Jersey Mike's items under 500 calories - ranked by protein per calorie.
#1 · 30g protein
Grilled Chicken Bowl (no rice)
P 30g · 240 cal
#2 · 24g protein
#7 Turkey Breast & Provolone (Mini, wheat)
P 24g · 360 cal
#3 · 22g protein
#8 Ham & Provolone (Mini, wheat)
P 22g · 360 cal
Hide items over 500 calories to focus on cutting-friendly picks.
#7 Turkey Breast & Provolone (Mini, wheat)
Lunch/DinnerBest protein-to-cal pick - lean turkey on a small roll
#8 Ham & Provolone (Mini, wheat)
Lunch/DinnerSimilar macros to the turkey - solid budget pick
#13 Original Italian (Mini, wheat)
Lunch/DinnerHigher fat from salami - skip the oil to trim ~50 cal
#9 Club Supreme (Mini, wheat)
Lunch/DinnerTurkey, ham, bacon - hold the mayo to save ~100 cal
#10 Tuna Fish (Mini, wheat)
Lunch/DinnerHigher fat from mayo-based salad - portion-controlled at Mini size
#7 Turkey Mini (no cheese, wheat)
Lunch/DinnerDrop the cheese to save 60 cal and 5g fat
Grilled Chicken Bowl (no rice)
Lunch/Dinner 💪 High proteinSub-shop bowl - high protein, low carb
Side of Apple Slices
AnySide swap for chips - almost zero calories
Calculate your exact order
If you also eat at Chipotle, this calculator totals an order the way the line works — pick a base, a protein and your toppings, and calories and protein add up as you go. Every figure comes from Chipotle's official nutrition chart, with a shareable link to your exact build.
Chipotle calorie calculator →Smart Ordering Tips
- Order the Mini size instead of the Regular or Giant - it cuts calories roughly in half
- Always skip the "juice" (oil and red wine vinegar blend) and mayo - together they add 150+ calories
- Choose wheat bread over white for a little more fiber
- Drop the cheese to save about 60 calories and 5g of fat from any Mini sub
Ordering Tips at Jersey Mikes
- Go grilled, not crispy. Grilled chicken saves 100-200 calories vs crispy breaded options.
- Sauces on the side. Ask for dressings and sauces on the side so you control the amount.
- Skip the combo. Fries and a soda add 400+ calories to any meal. Order a la carte.
- Choose water or unsweetened tea. A large soda is 200-400 empty calories.
- Downsize. Order a small or kids' size - often 200-300 fewer calories than the regular.
Hidden Calorie Traps at Jersey Mikes
These items look healthy but can pack hidden calories:
- Salads with creamy dressing - a full-size ranch is 200+ calories alone
- Wraps - the tortilla alone is 200-300 calories before any filling
- Smoothies with added sugar or yogurt base - can exceed 400 calories
- Breakfast sandwiches with cheese and sauce - often 400-500 calories
What is the lowest calorie item at Jersey Mikes?
The lowest calorie items are typically plain grilled proteins, side salads with vinaigrette, and unsweetened beverages. Check our menu table above for the specific lowest-calorie options at Jersey Mikes, all with calorie and protein counts listed.
Can I eat at Jersey Mikes on a calorie deficit?
Yes. Stick to grilled proteins, skip fries and sugary drinks, and keep your meal under 500 calories. Use our fast food macro calculator to build your meal and see the total before you order.
What should I avoid at Jersey Mikes for weight loss?
Avoid combo meals (fries + drink add 400+ calories), crispy/breaded items (100-200 calories more than grilled), large sodas (200-400 calories), and anything with "double" or "loaded" in the name. Sauces like mayo and ranch add 100-200 calories per serving.
Jersey Mike's Low-Cal FAQ
What is the lowest calorie sub at Jersey Mike's?
The #7 Turkey Mini without cheese on wheat is the leanest at around 300 calories. With cheese it is roughly 360 calories - still a solid pick for a full sandwich.
What's the best high-protein, low-calorie pick at Jersey Mike's?
The #7 Turkey Breast & Provolone Mini on wheat leads at about 24g protein for 360 calories. For even more protein per calorie, the Grilled Chicken Bowl (no rice) gives 30g for around 240 cal.
What's the biggest calorie trap at Jersey Mike's?
The full Giant size, plus the 'juice' (oil blend) and mayo. A Giant sub can top 1,000 calories on its own. Stick to the Mini, skip the oil and mayo, and you will easily stay under 500.
⚠️ Calorie information is approximate and may vary by location. Always check Jersey Mike's official nutrition information for the most accurate data.
Eating at Jersey Mike's to hit a calorie goal? Figure out your daily target first.
Calorie Gap Calculator ->