Introduction
This Jersey Mike's nutrition calculator shows you what is in your sub before you order it. Pick a sub, side, dessert, or drink. Then change the bread, size, meats, cheese, veggies, and sauces. The numbers update right away.
You can see calories, fat, saturated fat, sodium, carbs, fiber, sugar, and protein. You can also see vitamin D, calcium, iron, and potassium. Each nutrient comes with a % Daily Value, so you know how one meal fits into a full day.
Build a whole meal, not just one item. Add a sub, chips, and a drink, set how many of each you want, and get one total for everything. Charts show where your calories come from and how close you are to your daily limits.
Small changes matter. A Mini sub instead of a Giant, wheat bread instead of white, or no mayo can cut a lot of calories and salt. Test those swaps here, keep an eye on your sodium, and see if the sub hits your protein goal before you get to the counter.
How to use our Jersey Mike's Nutrition Calculator
Pick a Jersey Mike's menu item, choose its size, bread, and toppings, then add it to your meal. The calculator shows calories, fat, sodium, carbs, protein, vitamins, and % Daily Value for each item and for your whole order.
Search menu items: Type a sub, side, cookie, or drink name to find it fast. Matching categories open on their own.
Browse the Menu: Click a category like Cold Subs or Hot Subs to open it, then click the item you want.
Category: Choose the menu group you want, such as Cold Subs, Salads, Sides, Desserts, or Drinks.
Product: Choose the exact item, like #13 The Original Italian or a Chocolate Chip Cookie.
Size: Pick Mini, Regular, or Giant for subs, or Regular and Large for drinks. Bigger sizes scale the nutrition up.
Bread / Base: Pick White, Wheat, Rosemary Parmesan, or Gluten-Free. Set the bread row to "None" to order it as a sub in a tub.
Servings of this item: Enter 1 to 10 to say how many of that item you plan to eat.
Ingredient customization: For each meat, cheese, veggie, and sauce, choose None to leave it off, Regular for the normal amount, or Extra for more. The numbers update right away.
Add to Meal: Click this to save your build. Use Restore Default Build to undo your changes and go back to the standard recipe.
Quantity in your meal: Use the plus and minus buttons, or type a number from 1 to 10, to change how many of each saved item you have. Remove takes one item out, and Clear Meal empties the whole order.
Energy unit: Show energy in Calories (kcal) or kilojoules (kJ).
Nutrient view: Switch between Macronutrients and Vitamins & Minerals to change the columns in the tables.
Calculate and Reset: Click Calculate to refresh the totals, charts, and step-by-step math. Click Reset to start over.
Jersey Mike's Nutrition: What to Know
Jersey Mike's is a sub shop known for cold cuts sliced to order and hot subs off the grill. What you get in one sub can change a lot. A sandwich can go from about 300 calories to over 1,500 calories, depending on the size, the bread, the meat, the cheese, and the toppings you pick.
Size Changes Everything
Most subs come in three sizes: Mini, Regular, and Giant. A Giant holds close to twice the food of a Regular, so it also holds close to twice the calories, fat, and sodium. Picking a Mini is the fastest way to cut the numbers in half without giving up the sub you like.
Bread and "Sub in a Tub"
The roll is a big part of the meal. A white sub roll adds around 320 calories, 62 grams of carbs, and 640 milligrams of sodium on its own. Wheat bread adds more fiber. If you skip the bread and get your sub "in a tub," you drop most of those carbs and get a salad with the same meat, cheese, and veggies.
Watch the Sodium
Sodium is the easiest number to overlook at a deli. Cured meats like salami, pepperoni, cappacuolo, and ham are salty, and so is the bread. One Regular Italian sub can pass 2,000 milligrams of sodium, which is close to the whole daily limit of 2,300 milligrams. Hot subs with sauce and cheese add more. Ordering fewer meats, skipping the salt in the spice blend, and passing on pickles or banana peppers all bring sodium down.
Toppings and Sauces
Veggies like lettuce, tomato, onion, green pepper, and cucumber cost almost nothing in calories and add fiber and potassium. The sauces are where it adds up fast. Mayo is about 100 calories per serving, chipotle mayo and ranch are around 110, and the olive oil blend is about 90. Red wine vinegar, mustard, and plain spices add close to zero. Swapping one creamy sauce for vinegar and mustard can save 100 or more calories.
Protein Is the Strong Point
Deli meats are lean and high in protein. Turkey, roast beef, and grilled chicken give you a lot of protein for few calories, and the daily protein target for most people is about 50 grams. A Regular turkey and provolone sub can cover half of that. Tuna salad and pepperoni have more fat because of the mayo and the cured pork.
Sides and Drinks Count Too
A bag of kettle chips adds about 230 calories. A cookie runs 310 to 350, and a fudge brownie is around 400. Sugary drinks are easy to forget: a regular fountain cola has about 54 grams of sugar, and sweet tea and lemonade are close behind. Water, unsweetened iced tea, or diet soda keep your meal total much lower.
Reading Percent Daily Value
The % Daily Value, or %DV, shows how much of one day's amount a food gives you. It uses a 2,000 calorie diet as the baseline. Anything at 5% or less is low, and 20% or more is high. Use it to spot where one meal takes a big bite out of your day, especially for saturated fat and sodium.