Jersey Mike's Macros: Complete Nutrition Guide for Subs & Bowls

Jersey Mike’s built its reputation on “subs above” the competition—and for macro counters, they deliver. Fresh-sliced meats, transparent nutrition info, and the game-changing “Sub in a Tub” option make Jersey Mike’s one of the most flexible fast-casual chains for hitting your numbers.

This complete guide breaks down every Jersey Mike’s sub’s macros, the best orders for cutting and bulking, and pro strategies to customize your perfect meal.

Why Jersey Mike’s Works for Macro Tracking

• Sub in a Tub option – Any sub as a salad, cutting 280+ calories and 45g+ carbs
• Fresh-sliced meats – Higher protein density than pre-packaged options
• Transparent nutrition – Full macro breakdown available online
• Customizable – Control every ingredient, from bread to toppings
• Three sizes – Mini, Regular, Giant for flexible portions

Jersey Mike’s Cold Subs Macros (Regular Size)

Sub	Calories	Protein (g)	Carbs (g)	Fat (g)
#1 BLT	550	20	52	27
#2 Jersey Shore’s Favorite	780	43	55	41
#3 Ham & Provolone	540	32	53	20
#4 The Number Four	710	37	54	36
#5 The Super Sub	840	43	56	46
#6 Roast Beef & Provolone	720	41	52	35
#7 Turkey Breast & Provolone	480	31	52	14
#8 Club Sub	680	38	53	32
#9 Club Supreme	820	41	53	44
#10 Tuna Fish	910	28	60	54
#13 The Original Italian	850	43	57	46
#14 The Veggie	590	23	68	23

Best for cutting: #7 Turkey Breast & Provolone (480 cal, 31g protein, 14g fat) Best protein: #13 Original Italian or #5 Super Sub (43g protein each)

Jersey Mike’s Sub in a Tub Macros (No Bread)

Sub in a Tub	Calories	Protein (g)	Carbs (g)	Fat (g)
#1 BLT	270	18	7	18
#2 Jersey Shore’s Favorite	500	41	10	32
#3 Ham & Provolone	260	30	8	11
#7 Turkey Breast & Provolone	190	29	7	6
#8 Club Sub	400	36	8	23
#9 Club Supreme	540	39	8	35
#13 The Original Italian	570	41	12	37

Game changer: Sub in a Tub cuts 280-290 calories and 45-50g carbs while keeping protein high. The #7 Turkey Sub in a Tub is 190 calories with 29g protein—one of the best ratios in fast food.

Jersey Mike’s Hot Subs Macros (Regular Size)

Hot Sub	Calories	Protein (g)	Carbs (g)	Fat (g)
#17 Famous Philly	780	47	63	35
#26 Bacon Ranch Chicken Cheese Steak	900	54	61	45
#43 Chipotle Cheese Steak	810	48	63	36
#55 Big Kahuna Cheese Steak	900	51	66	44
#56 Big Kahuna Chicken Cheese Steak	870	57	65	38
Grilled Portabella & Swiss	620	26	67	25

Protein king: #56 Big Kahuna Chicken Cheese Steak delivers 57g protein, though it comes with 870 calories.

Jersey Mike’s Mini Subs Macros (5-inch)

Mini subs are roughly 50-60% of regular size calories. Perfect for lighter meals or kids.

Mini Sub	Calories	Protein (g)	Carbs (g)	Fat (g)
#7 Turkey Breast & Provolone	320	21	35	9
#3 Ham & Provolone	360	21	35	13
#13 Original Italian	560	28	38	30
#17 Famous Philly	520	31	42	23

Best mini: Turkey mini at 320 calories with 21g protein is excellent for a controlled meal.

Jersey Mike’s Sides & Add-Ons

Side/Add-On	Calories	Protein (g)	Carbs (g)	Fat (g)
Chips (regular bag)	150	2	15	10
Cookie (chocolate chip)	420	5	56	20
Pickle	5	0	1	0
Banana Pepper (serving)	5	0	1	0
Jalapeños (serving)	5	0	1	0
Extra Meat (2 oz)	60-100	10-14	0-2	2-5
Extra Cheese (1 oz)	80	6	1	6
Bacon (3 strips)	80	6	0	6

Macro-friendly sides: Pickles, peppers, and jalapeños are virtually calorie-free flavor boosters. Watch out: Cookies pack 420 calories with 20g fat. Chips add 150 calories. Skip them on a cut.

Jersey Mike’s Dressings & Condiments

Condiment	Calories	Protein (g)	Carbs (g)	Fat (g)
Oil & Vinegar (standard)	100	0	1	11
Mayo (1 tbsp)	100	0	0	11
Chipotle Mayo	120	0	1	13
Mustard	5	0	0	0
Honey Mustard	60	0	8	3
Ranch Dressing	140	1	2	15

Lean options: Mustard adds flavor for 5 calories. Oil & vinegar is traditional but adds 100 calories of healthy fats. Skip on a cut: Mayo, chipotle mayo, and ranch all add 100-140 calories with little nutritional benefit.

Best Jersey Mike’s Orders by Goal

For Fat Loss (High Protein, Low Calorie)

The Turkey Tub

• #7 Turkey Breast & Provolone (Sub in a Tub)
• No mayo, add mustard
• Extra veggies (lettuce, tomato, onions)
• Pickle on the side

Macros: 190 calories | 29g protein | 7g carbs | 6g fat

This is one of the best protein-to-calorie ratios in all of fast food. 29g protein for under 200 calories is elite.

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The Ham Tub

• #3 Ham & Provolone (Sub in a Tub)
• Light oil, vinegar, oregano
• Load up veggies

Macros: 260 calories | 30g protein | 8g carbs | 11g fat

Lean, filling, and macro-friendly. Perfect lunch on a cut.

For Muscle Building (High Protein, Moderate Carbs)

The Italian Stack

• #13 Original Italian (Regular)
• Standard toppings
• Chips

Macros: 1,000 calories | 45g protein | 72g carbs | 56g fat

High-calorie, high-protein option. 43g from the sub, plenty of carbs for energy. Good post-workout meal.

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The Philly Power

• #17 Famous Philly (Regular)
• Add bacon (+80 cal, +6g protein)
• Cookie for dessert (if bulking hard)

Macros: 1,280 calories | 59g protein | 119g carbs | 61g fat

Serious bulk meal. The Philly alone delivers 47g protein with 780 calories.

For Low-Carb / Keto

The Roast Beef Tub

• #6 Roast Beef & Provolone (Sub in a Tub)
• Extra oil & vinegar
• Extra cheese (+80 cal, +6g protein, +6g fat)
• Skip sweet peppers and onions

Macros: 520 calories | 47g protein | 8g carbs | 41g fat

Hearty, satisfying, keto-friendly. Under 10g carbs with massive protein.

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The Club Supreme Tub

• #9 Club Supreme (Sub in a Tub)
• Oil & vinegar
• Extra bacon
• Jalapeños for spice

Macros: 620 calories | 45g protein | 8g carbs | 41g fat

Turkey, roast beef, Swiss, bacon—all the protein, none of the bread.

For Balanced Macros (Maintenance)

The Classic Turkey Sub

• #7 Turkey Breast & Provolone (Regular)
• Standard toppings (lettuce, tomato, onion, vinegar, oregano)
• Pickle on the side

Macros: 480 calories | 31g protein | 52g carbs | 14g fat

Well-rounded macros. Lean protein, moderate carbs, low fat. Fits most daily budgets.

Jersey Mike’s Ordering Hacks

1. Always Ask “Sub in a Tub”

Any sub can be made as a salad. You save 280-290 calories and 45-50g carbs instantly while keeping all the protein and toppings.

2. Go “Mike’s Way”

“Mike’s Way” means onions, lettuce, tomatoes, vinegar, oil, and oregano. It’s the standard, and it’s macro-friendly (except the oil adds ~100 calories).

3. Skip the Oil for Extreme Cutting

Oil adds 100 calories of pure fat. If cutting hard, ask for vinegar and oregano only. Mustard adds flavor for 5 calories.

4. Order Extra Meat

For $2-3, you can add 2oz of any meat (10-14g protein, 60-100 calories). Great for boosting protein without doubling the sandwich size.

5. Get Veggies Loaded

Lettuce, tomatoes, onions, pickles, peppers, and jalapeños are virtually calorie-free. Load up for volume and satiety.

6. Choose Wheat Over White (If Eating Bread)

Wheat sub rolls have similar calories but slightly more fiber and micronutrients. Both work fine for macros.

7. Split a Giant

Giant subs are 14-15 inches and have 960-1,820 calories. Split with a friend or save half for later.

Common Jersey Mike’s Macro Mistakes

Mistake 1: Forgetting Sub in a Tub Exists

If you’re cutting or low-carb, there’s no reason to eat the bread. Sub in a Tub cuts nearly 300 calories and 50g carbs while keeping protein identical.

Mistake 2: Adding Mayo and Chipotle Mayo

Each adds 100-120 calories of fat. If you want creamy texture, use light mayo or skip it entirely.

Mistake 3: Assuming “Italian” Means Healthy

The Original Italian (#13) has 850 calories with 46g fat. It’s delicious and high-protein (43g), but it’s not a low-calorie option.

Mistake 4: Eating a Whole Giant on a Cut

Giants have 960-1,820 calories—often more than an entire day’s budget on a cut. Split them or stick to minis and regulars.

Mistake 5: Underestimating Chips and Cookies

Chips add 150 calories, cookies add 420. That “small side” can push your meal 150-400 calories higher.

How to Order Jersey Mike’s for Your Calorie Budget

Daily Calories	Recommended Order
1,200-1,400	#7 Turkey Sub in a Tub + pickle
1,500-1,800	#7 Turkey regular sub + water
1,800-2,200	#13 Original Italian regular + pickle
2,200-2,800	#17 Famous Philly regular + chips
2,800+	Giant sub (any) or two regulars

Macros for Weight Loss to calculate your targets.

Jersey Mike’s vs. Subway vs. Other Subs

Restaurant	Best Protein Sub	Protein	Calories
Jersey Mike’s	#13 Original Italian	43g	850
Subway	Footlong Turkey	36g	560
Jimmy John’s	Giant Gargantuan	42g	1,010
Firehouse Subs	Hook & Ladder (Med)	39g	830

Verdict: Jersey Mike’s offers comparable or better protein than competitors, with the unique advantage of Sub in a Tub for low-carb flexibility. Quality of ingredients is generally considered superior to Subway.

Building Your Perfect Jersey Mike’s Order

Here’s the framework:

Step 1: Choose Your Protein Base

• Cutting: #7 Turkey (31g protein, 480 cal)
• Bulking: #13 Italian (43g protein, 850 cal)
• Balanced: #3 Ham (32g protein, 540 cal)

Step 2: Decide on Bread

• Include bread: Standard macros
• Sub in a Tub: Save 280-290 cal, 45-50g carbs

Step 3: Control Fats

• Lean: Mustard, vinegar, oregano (add <10 calories)
• Moderate: Oil & vinegar (add ~100 calories)
• High-fat: Mayo, chipotle mayo, extra cheese (add 180-300 calories)

Step 4: Load Veggies

• Lettuce, tomato, onions, pickles, peppers—all <5 calories per serving
• Adds volume, fiber, and satiety

Step 5: Skip or Control Sides

• Skip: Chips (150 cal), cookies (420 cal)
• Keep: Pickles, peppers (<5 cal)

Step 6: Track Your Order

Use Jersey Mike’s online nutrition calculator or MyFitnessPal to log accurately.

Check our How to Track Macros guide for best practices.

The Bottom Line

Jersey Mike’s is a macro counter’s dream. The Sub in a Tub option alone makes it one of the most flexible fast-casual chains. With fresh-sliced meats, transparent nutrition, and endless customization, you can hit your numbers without sacrificing quality or taste.

Key takeaways:

• Sub in a Tub cuts 280-290 calories and 45-50g carbs
• #7 Turkey Sub in a Tub is 190 calories with 29g protein—elite ratio
• Skip mayo and chipotle mayo to save 100-120 calories
• Load up on free veggies for volume and fiber
• Three sizes (mini, regular, giant) let you control portions

Use this guide every time you order. Screenshot the tables. Know your go-to subs. Never guess your macros again.

Ready to fit Jersey Mike’s into your daily plan? Use our free Macro Calculator to dial in your numbers.

Related Guides:

• What Are Macronutrients? — Learn the macro basics
• Eating Out on Macros — Restaurant strategies
• How to Track Your Macros — Daily nutrition tracking

More Restaurant Guides:

• Chipotle Macros — Build-your-own bowl guide
• Subway Macros — Customize your sub
• All Restaurant Guides — Full directory