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Nutritional Information for Jersey Mike's

author image Eliza Martinez
Eliza Martinez has written for print and online publications. She covers a variety of topics, including parenting, nutrition, mental health, gardening, food and crafts. Martinez holds a master's degree in psychology.
Nutritional Information for Jersey Mike's
Processed deli meats contain a lot of salt per serving. Photo Credit slices of ham image by Sergey from Fotolia.com

Jersey Mike's is a submarine sandwich shop that offers both cold and hot sandwiches. You might think a sandwich is a healthy alternative to a burger and fries. In some cases this is true, but some sandwiches contain more fat and calories than your typical fast food choices. While it is possible to create a somewhat healthy meal at Jersey Mike's, it is something you should eat only occasionally because many options are high in fat, calories and salt.


If you are watching your weight, counting calories makes it easier to eat meals that support your goals. Getting more calories than you can burn off will result in weight gain. At Jersey Mike's, order the mini Jersey Shore favorite on wheat bread for 425 calories or the regular Chicken Philly on wheat with 620 calories. Sandwiches to stay away from include the giant-sized Chipotle Chicken on white bread that has 1,940 calories and the giant-sized Roast Beef and Provolone, with 1,470 calories. Adding condiments and sauces increases these numbers.

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A diet that contains a lot of fat, particularly saturated fat, increases your risk of developing heart disease and contributes to obesity. A 2,000-calorie diet should include no more than 78 g of fat per day with only 16 to 22 g being saturated. Lower-fat choices at Jersey Mike's include the mini American Classic on white bread with only 9 g of fat, of which 2.5 g is saturated, or the mini Turkey Breast and Provolone on white bread with 8 g of fat, 4.5 g being saturated. Avoid the giant tuna on wheat bread with 109 g of fat, 18 g being saturated, and the giant Chipotle Chicken with 113 g of fat, with 41 g saturated. Adding soup, salad or chips to your sandwich increases the fat content of your meal.


The daily recommendations for sodium intake are to get between 1,500 and 2,300 mg. Regularly getting more than this increases your risk of developing high blood pressure. Most of the sandwiches at Jersey Mike's are too high in sodium to be considered a healthy option, so limit them to an occasional indulgence rather than eating them all the time. The giant Supersub on white bread contains 3,670 mg of sodium, the giant Original Italian on white has 4,560 mg and the giant Reuben on white contains 5,500 mg of sodium.


Eating a Jersey Mike's submarine sandwich now and then isn't likely to harm your health, but a regular habit of consuming foods like these increases your risk of health problems. When you eat at sandwich shops, including Jersey Mike's, HelpGuide.org recommends ordering a small sandwich with lean meats, low-fat cheese and plenty of vegetables. Limit or avoid sauces and mayonnaise, and choose whole wheat bread instead of white. Have a glass of water or unsweetened iced tea to further reduce the calorie content of your meal.

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