Jersey Mike’s Menu Calories & Nutrition 2026
If you’re hunting down jersey mikes menu calories, here’s the short version: a regular sub ordered Mike’s Way runs 770 to 970 calories, a mini runs 450 to 530, and a giant can top 1,300. Order it as a Sub in a Tub and you drop about 260 calories, because the bread alone accounts for roughly 261 of them.
I’ve watched plenty of people stand in that line, eyeing the board, wondering how bad their favorite sub really is. Here’s the thing: a Jersey Mike’s sub isn’t light, but it isn’t a mystery either. The company publishes per-ingredient nutrition data, so you can add up any build yourself. Whether you’re counting calories, chasing protein, or just curious before you order, this guide breaks down the jersey mikes menu calories by sub, size, and swap. For prices on every sub, check the full Jersey Mike’s menu first, then use the numbers below to build a smarter order.
What Do Jersey Mike’s Menu Calories Look Like by Sub?
Regulars land between 770 and 970 calories when ordered Mike’s Way (oil, vinegar, oregano, salt, and veggies) on white bread. The turkey sub is the default “healthy pick” people ask about, and the jersey mikes calories turkey sub figures back that up: 770 for a regular, 450 for a mini, with about 44 grams of protein.
| Sub | Regular Calories | Mini Calories |
|---|---|---|
| #7 Turkey & Provolone | 770 | 450 |
| #3 Ham & Provolone | 770 | 450 |
| #5 The Super Sub | 790 | 480 |
| #1 BLT | 790 | 470 |
| #4 The Number Four | 810 | 500 |
| #2 Jersey Shore’s Favorite | 830 | 520 |
| #11 Stickball Special | 890 | 580 |
| #14 The Veggie | 900 | 530 |
| #12 Cancro Special | 970 | 660 |
Figures are for subs ordered Mike’s Way on white bread. Your exact total shifts with bread choice and add-ons.
Two things drive the total more than anything else: the bread (about 261 calories on a regular, 173 on a mini) and the olive oil blend (252 calories on a regular, 126 on a mini). That oil is the sleeper. It barely tastes like anything, and it quietly adds a whole snack’s worth of calories. Red wine vinegar, on the other hand, adds zero.
What Is the Lowest Calorie Meal at Jersey Mike’s?
A mini sub or a Sub in a Tub. Both land in the 450 to 530 range, and a veggie-style tub can dip into the low 400s depending on toppings. Honestly, the mini is the unsung hero of the whole menu, same ingredients, same flavor, no regret.
Your lightest moves, ranked
1. Go mini (450 to 530 cal). The Turkey and Ham minis sit around 450 calories. Even the double-cheese Veggie mini only hits 530. If a regular feels like too much, this is the no-brainer.
2. Order it as a Sub in a Tub (~490 to 510 cal). Any sub becomes a salad in a bowl. The Turkey and Provolone tub lands around 509 calories versus 770 as a sub, and the Jersey Shore’s Favorite tub comes in near 490. Same meat, same toppings, no bread.
3. Skip the oil (saves 252 cal). Ask for vinegar only. This one change does more than switching breads ever will.
Which Jersey Mike’s Subs Are the Highest in Calories?
The #12 Cancro Special tops the regular cold subs at 970 calories, and the #10 Tuna Fish on a wheat wrap lands near 980. But the real heavyweights are the giants. A Jersey Shore’s Favorite giant pushes past 1,300 calories, and hot giants like the Buffalo Chicken and California Chicken can clear 1,600. That’s basically two regular subs in one roll.
Watch the sodium too
Calories get all the attention, but many regulars push past 1,800mg of sodium, and some giants double that. If salt is a concern for you, the mini and tub builds are kinder here too, and skipping cheese trims both sodium and saturated fat at once.
How to Order a Lighter Jersey Mike’s Sub
Say these magic words: “mini,” “in a tub,” and “no oil.” That trio alone can cut 300-plus calories off a regular. Want more fine-tuning? Here are the swaps I actually use.
My go-to order tweaks
Wheat instead of white. Not a huge calorie drop, but you get more fiber, and it holds up better against the vinegar.
Double the veggies, skip the extra cheese. Lettuce, tomatoes, onions, and peppers add single-digit calories and a ton of crunch. An extra slice of provolone adds nearly 118.
Vinegar only, no oil. Worth saying twice. It’s 252 calories you’re not even tasting.
Tub it on protein days. The Turkey and Provolone tub still delivers about 35 grams of protein with just 8 grams of carbs, per the company’s own nutrition breakdown.
❓ Frequently Asked Questions
How many calories are in a Jersey Mike’s mini?
Jersey Mike’s mini calories range from about 450 to 530. Turkey and Ham minis are the lightest at around 450 each, while the double-cheese Veggie mini lands near 530.
How many calories are in a Jersey Mike’s Sub in a Tub?
Jersey mikes sub in a tub calories depend on the build. The Turkey and Provolone tub runs about 509 calories (versus 770 as a sub), and the Jersey Shore’s Favorite tub is around 490. Veggie tubs can dip into the low 400s depending on toppings.
Where can I find the official Jersey Mike’s nutrition PDF?
Jersey Mike’s publishes a full per-ingredient nutrition chart on its official website, covering calories, fat, carbs, protein, and sodium for every ingredient, so you can add up any custom build exactly. Search their site for the nutrition page if the link moves around.
Does ordering Mike’s Way add calories?
Yes. The olive oil blend in Mike’s Way adds 252 calories to a regular sub (126 to a mini). The red wine vinegar, oregano, and salt add essentially nothing, so asking for “vinegar only” is the easy fix.
