Jersey Mike's Roast Beef Is Red
Although Bailiwick of jersey Mike's prides itself for serving up handmade hoagies, y'all should still exist mindful of what you order at the sandwich store. They do have some items made with healthy-sounding ingredients, such as 99 pct lean turkey breast—simply that doesn't mean their entire card is costless of high-calorie, -sodium, and -fat subs. Although picking out villains from the heroes may exist hard at outset glance, we here at Eat This, Not That! scanned through all the diet data to rank the best and worst subs for your waistline.
Below is our breakdown of every sub on the Jersey Mike'due south menu, ranked from best to worst. But first, nosotros have 1 called-for 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 take never been in. And while none of the sandwiches are keto-friendly, note that you can club 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 breadstuff and at the regular size (7-i/ii inches).
Mike's Fashion ways the sub is prepared with onions, lettuce, tomatoes, vinegar, oil, and spices (adding over 275 calories and 28 grams of fat), only 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…
Turkey and provolone
Per regular sub, prepared Mike's Manner: 780 calories, 39 g fatty (8 1000 saturated fat, one 1000 trans fat), 1,861 mg sodium, 67 g carbs (iv g fiber, 6 m saccharide), xl g protein
It'due south one of Jersey Mike'south most popular subs for a reason. They employ a lean turkey breast with no additives and flavorful provolone cheese. Information technology's not the lowest-calorie or lowest-sodium sub, just you go an extra five grams of satiating poly peptide with this sub than the Ham and Provolone. Remember, the regular size subs are meant to be split in two, so that means you lot'd receive twenty grams of protein per serving.
Ham and provolone
Per regular sub, prepared Mike'due south Way: 810 calories, 43 m fat (x g saturated fatty, one g trans fat), ane,966 mg sodium, 69 grand carbs (4 thou fiber, 8 one thousand sugar), 35 1000 protein
We would have ranked this sub outset because it'south the lowest calorie sub (only because the BLT comes with a 250-calorie slathering of mayo), simply information technology'southward lower in protein for nearly the same amount of fat than our number i option.
The timeless bacon, lettuce, and tomato
Per regular sub, prepared Mike's Mode: 700 calories, 40 g fat (7 thou saturated fat, 0.35 g trans fat), one,700 mg sodium, 65 one thousand carbs (4 g cobweb, seven g saccharide), xix g protein
The sandwich lands the number three spot considering information technology's low in calories and sodium, only too low in poly peptide for the amount of fat it serves upward.
"This sub has the least amount of saturated and trans fats of most all the subs," says Fifty.J. Amaral MS, RD, CSO clinical and research dietitian at Cedars Sinai. "It's sodium content is lower than nearly of the options, and gives a little fiber with the veggies."
Roast beef and provolone
Per regular sub, prepared Mike's Way: 880 calories, 44 g fat (10 1000 saturated fatty, 1.3 1000 trans fat), 1,112 mg sodium, 67 grand carbs (4 g fiber, 6 g sugar), 54 g protein
It may exist full of poly peptide and take the least amount of sodium of the bunch, but we had to dock this sub for being loftier in calories, fat, and saturated fat.
Provolone, ham, and cappacuolo
Per regular sub, prepared Mike's Manner: 820 calories, 43 g fatty (x g saturated fat, ane 1000 trans fatty), 1,987 mg sodium, 70 g carbs (4 g fiber, 9 g saccharide), 36 yard protein
It might be named afterward the beaches of the Garden Land, but with the corporeality of bloat-inducing sodium you'll discover in this sub, you won't be looking also bikini trunk fix.
Provolone, prosciuttini, and cappacuolo
Per regular sub, prepared Mike'southward Mode: 790 calories, 41 g fat (8 yard saturated fat, 1 g trans fatty), one,805 mg sodium, lxx g carbs (4 thou cobweb, 9.5 chiliad carbohydrate), 35 g poly peptide
Hither's a sub that doesn't allow you forget Mike'southward delivery to quality meats and ingredients. The Number Iv is made with two types of meat y'all'll likely never see on a Subway menu: prosciuttini and cappacuolo, both versions of cured ham. Unfortunately, with cracking curing comes a great deal of salt—which explains the fact this regular sub falls but under 500 milligrams of your recommended daily intake of sodium.
Provolone, ham, prosciuttini, and cappacuolo
Per regular sub, prepared Mike'due south Style: 830 calories, 43 g fat (9 g saturated fatty, one g trans fat), 2,081 mg sodium, 70 thousand carbs (4 m fiber, 10 one thousand carbohydrate), 39 one thousand protein
Adding ham to The Number Four tacks on nigh 275 milligrams of sodium and xl calories.
Provolone, ham, and salami
Per regular sub, prepared Mike's Way: 880 calories, 50 1000 fatty (12.v g saturated fat, 1 g trans fat), 2,176 mg sodium, 69 g carbs (4 m fiber, 9 yard carbohydrate), 37 g poly peptide
The Stickball Special knocks information technology out of the park when information technology comes to serving upward about an entire day's recommended intake of sodium and just over half of the recommended amount of saturated fat yous should consume in a day. Instead, become for the mini and you lot'll save yourself i,000 milligrams of bloat-inducing and blood pressure-raising sodium.
Freshly fabricated tuna fish salad
Per regular sub, prepared Mike's Fashion: 1,020 calories, 70 chiliad fatty (7 chiliad saturated fat, ane.25 chiliad trans fat), 1,482 mg sodium, 69 g carbs (v g fiber, 8 g carbohydrate), 31 grand protein
We wish we could take ranked the tuna fish sandwich better because chunk white tuna is 1 of the cheapest proteins for your abs and is full of eye- and brain-protective omega-3 fatty acids, only according to Mike's website, the salad is fabricated up of more mayonnaise than the healthy fish, which is why it climbs over 1,000 calories. If you're really peckish information technology, yous don't need much more than a wheat mini, which however clocks in at 600 calories and just nether forty grams of total fat.
Swiss, provolone, and light-green bell peppers
Per regular sub, prepared Mike's Way: 940 calories, 57 thou fatty (20 g saturated fat, one.8 yard trans fat), 1,320 mg sodium, seventy chiliad carbs (five k fiber, 7 g sugar), 37 g protein
We're as shocked as you lot are, and frankly, rather disappointed it ranks so poorly against the competition. Maybe information technology'southward because The Veggie is by and large made upwards of trans-fat-laden cheeses. Note, this sandwich—despite it only comprising vegetables and cheese—contains more than saturated fatty than any regular-sized cold sub on the menu.
Provolone, roast beefiness, and pepperoni
Per regular sub, prepared Mike'south Manner: 930 calories, 48 g fat (12 one thousand saturated fatty, 1.three g trans fat), 1,292 mg sodium, 68 m carbs (4 one thousand fiber, seven g sugar), 56 g protein
This sandwich was inspired by a request the Pepsi delivery man made in the summer of 1974. Nosotros're not sure what'southward 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.
Roast beef, turkey, swiss, applewood smoked bacon, and mayo
Per regular sub, prepared Mike's Way: 1,130 calories, 71 g fatty (12 thousand saturated fat, 1.5 thou trans fat), one,978 mg sodium, 68 g carbs (4 g fiber, 7 g sugar), 54 k protein
Unlike the traditional social club sub below information technology, this club is made up of roast beef and swiss instead of the ham and provolone. That simple switch may tack on 30 calories, simply it'south surprisingly worth it for saving near 500 milligrams of sodium while adding 12 grams of poly peptide—which is far likewise much protein for one meal, so definitely split information technology in half. Nosotros'd recommend leaving off the mayo and grabbing a mini for merely 530 calories.
Turkey, ham, provolone, applewood smoked salary, and mayo
Per regular sub, prepared Mike'southward Fashion: 1,100 calories, 72 k fat (13 g saturated fat, 1.four thousand trans fatty), 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 desire to belong to. Not just are 250 of those calories entirely from mayo, but there's likewise more than sodium in the entire sub than y'all should eat in an entire day. This is definitely one of the highest-sodium restaurant orders.
Provolone, ham, prosciuttini, cappacuolo, salami, and pepperoni
Per regular sub, prepared Mike's Way: 940 calories, 53 g fat (13 k saturated fat, ane g trans fatty), 2,531 mg sodium, 71 1000 carbs (4 g cobweb, xi 1000 sugar), 44 m protein
So, what is the unhealthiest cold sub of them all? Amaral says information technology'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 all-time to worst…
Grilled onions, peppers, and melty white American cheese
Per regular sub: 670 calories, 22 g fatty (10 g saturated fat, 0.v 1000 trans fat), one,990 mg sodium, 70 g carbs (3 one thousand cobweb, 10 g sugar), 45 chiliad poly peptide
The sister sub to the Famous Philly is made with craven instead of beef and, equally a result, has less sodium and fatty, which makes it our top choice for hot subs.
Certified Angus USDA choice elevation round sliced fresh and smothered in BBQ sauce
Per regular sub: 670 calories, 9.v chiliad fat (3 g saturated fat, 0.iii g trans fat), 1,571 mg sodium, 87 thou carbs (3 g fiber, 19 g sugar), 57 1000 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 beefiness is warmed upward 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 carbohydrate-heavy, and the entire sub will set up you lot back by near an entire 24-hour interval's worth of added sugar.
Swiss cheese, sauerkraut, and M Island dressing
Per regular sub: 730 calories, 30 grand fatty (ix yard saturated fat, 0.iii g trans fat), 2,158 mg sodium, 72 g carbs (five g fiber, vii g sugar), 39 g poly peptide
Delicious pastrami is grilled to perfection with melted Swiss cheese and then dressed with sauerkraut and G Isle dressing. This sub is low in calories and uses real sauerkraut made from but cabbage and salt—no preservatives! Why are nosotros and so excited? This fermented food is teeming with gut-healthy probiotics.
Grilled onions, peppers, and melty white American cheese
Per regular sub: 720 calories, 29 m fat (14 g saturated fat, 1 g trans fat), 2,187 mg sodium, 68 g carbs (3 thousand fiber, nine g sugar), 44 g poly peptide
Yes, this Philly cheesesteak is loftier in sodium and saturated fat, so while lower in calories compared with some of the worst sandwiches on this list, it even so doesn't make our height three choices.
Grilled onions, peppers, mushrooms, jalapeños and of course actress melty white American cheese
Per regular sub: 720 calories, 27 chiliad fat (13 g saturated fat, 0.6 thou trans fat), 2,418 mg sodium, 73 thousand carbs (4 one thousand cobweb, 11 1000 sugar), 49 yard protein
If yous're going to guild the Big Kahuna, nosotros'd rather you get the craven version over the beef one. Why? It has slightly less of everything, from calories to fat and sodium, and just a touch more protein.
Grilled onions, peppers, mushrooms, jalapeños and of grade extra melty white American cheese
Per regular sub: 770 calories, 33 g fatty (17 g saturated fat, 1.1 g trans fat), two,615 mg sodium, lxx g carbs (3 grand fiber, x grand sugar), 46 thou protein
Nosotros're just surprised as you are that the Big Kahuna isn't the worst hot sub. We hateful, it's quite the mouthful: packed with grilled onions, peppers, mushrooms, jalapeños—and extra cheese—your saving grace is basically the fact that at that place's no mayo-based sauce calculation an absurd corporeality of fat.
Melted provolone, tomato sauce, and parmesan cheese
Per regular sub: 810 calories, 38 g fatty (16 grand saturated fat, 0.4 g trans fatty), 2,018 mg sodium, 79 g carbs (iv g fiber, 12 yard sugar), 36 yard protein
Information technology may non rack upwards equally much sodium equally the subs surrounding it, but we deduced points from this loaded sub because of the lower protein content.
Applewood smoked bacon, lettuce, tomato and ranch dressing
Per regular sub: 880 calories, 44 g fat (14 g saturated fatty, 0.5 g trans fatty), two,430 mg sodium, 73 yard carbs (4 g fiber, xi g carbohydrate), 49 g protein
For the same amount of total fat, you could consume two small Dairy Queen Oreo Cookies Blizzards.
Lettuce, tomato, mayo, and melty white American cheese
Per regular sub: 910 calories, 49 g fatty (13 one thousand saturated fat, 0.8 g trans fat), 2,039 mg sodium, 71 g carbs (4 g fiber, 10 one thousand saccharide), 47 thou 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 withal. In that location are plenty more unsuspecting foods with more fatty than a Big Mac.
Grilled onions, peppers, white American cheese and chipotle mayo
Per regular sub: 940 calories, 53 one thousand fat (15 g saturated fat, 0.5 g trans fat), 2,218 mg sodium, lxx chiliad carbs (3 thousand fiber, 10 k saccharide), 45 thousand protein
Information technology might exist a spice lover's classic, but this craven cheese steak hits all the incorrect notes. It not only falls but beneath the 1,000-calorie mark, but information technology'due south nearly equivalent to an entire day's worth of sodium—or the equivalent to xiv small orders of McDonald'southward French fries. That's not to say that other items on the McDonald's menu are much better.
Grilled onions, peppers, white American cheese and chipotle mayo
Per regular sub: 1,000 calories, 59 m fat (xix thou saturated fatty, 1 g trans fatty), 2,415 mg sodium, 68 g carbs (3 g fiber, 9 thou sugar), 44 g protein
This sub packs an outrageous amount of saturated fat, sodium, and calories. We'll absolutely laissez passer on this hoagie—sorry Jersey Mike's.
Frank's Cherry Hot Sauce, lettuce, tomato with blue cheese dressing
Per regular sub: 850 calories, xl g fat (14 1000 saturated fat, 0.five thousand trans fat), three,513 mg sodium, 74 one thousand carbs (4 chiliad fiber, 12 k sugar), 48 g protein
If yous 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!
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Source: https://www.eatthis.com/jersey-mikes-menu/
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