Jersey Mikes Over Cooked Roast Beef
Although Jersey Mike'south prides itself for serving up handmade hoagies, you should still be mindful of what yous order at the sandwich shop. They do have some items made with healthy-sounding ingredients, such every bit 99 percentage lean turkey breast—but that doesn't mean their entire carte du jour is free of loftier-calorie, -sodium, and -fat subs. Although picking out villains from the heroes may be hard at commencement glance, we here at Consume This, Not That! scanned through all the nutrition data to rank the best and worst subs for your waistline.
Beneath is our breakup of every sub on the Bailiwick of jersey Mike's carte du jour, ranked from all-time to worst. But first, we have one called-for sub-related question to respond…
What are the sub sizes at Bailiwick of jersey Mike'southward?
At that place is the mini, regular, behemothic, wrap, and tub. The tub is a salad, for those who have never been in. And while none of the sandwiches are keto-friendly, note that you can social club a salad with only olive oil and oregano every bit the dressing and with meat on top.
Nosotros chose to analyze the diet of each sub with traditional white bread and at the regular size (7-1/2 inches).
Mike's Way means the sub is prepared with onions, lettuce, tomatoes, vinegar, oil, and spices (adding over 275 calories and 28 grams of fat), but this tin 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 poly peptide.
Cold Subs, From All-time to Worst…
Turkey and provolone
Per regular sub, prepared Mike's Manner: 780 calories, 39 chiliad fat (8 grand saturated fat, 1 one thousand trans fat), 1,861 mg sodium, 67 thou carbs (4 g fiber, half-dozen g sugar), xl g protein
It's i of Jersey Mike's most popular subs for a reason. They use a lean turkey breast with no additives and flavorful provolone cheese. It's non the lowest-calorie or lowest-sodium sub, just you get an extra v grams of satiating protein with this sub than the Ham and Provolone. Remember, the regular size subs are meant to be split in two, and then that ways you'd receive 20 grams of protein per serving.
Ham and provolone
Per regular sub, prepared Mike'south Way: 810 calories, 43 k fat (10 g saturated fatty, 1 g trans fatty), i,966 mg sodium, 69 yard carbs (iv thou cobweb, 8 g carbohydrate), 35 g protein
We would have ranked this sub beginning because it's the lowest calorie sub (but because the BLT comes with a 250-calorie slathering of mayo), but information technology'due south lower in protein for nearly the same amount of fat than our number ane pick.
The timeless salary, lettuce, and tomato
Per regular sub, prepared Mike's Way: 700 calories, 40 g fat (seven g saturated fat, 0.35 g trans fat), 1,700 mg sodium, 65 1000 carbs (4 thousand fiber, 7 one thousand sugar), 19 one thousand poly peptide
The sandwich lands the number iii spot because information technology'south low in calories and sodium, only also depression in protein for the amount of fat it serves upward.
"This sub has the least corporeality of saturated and trans fats of near all the subs," says 50.J. Amaral MS, RD, CSO clinical and research dietitian at Cedars Sinai. "It's sodium content is lower than about of the options, and gives a petty cobweb with the veggies."
Roast beefiness and provolone
Per regular sub, prepared Mike's Way: 880 calories, 44 one thousand fatty (10 yard saturated fat, 1.3 k trans fatty), 1,112 mg sodium, 67 g carbs (4 g fiber, half-dozen one thousand saccharide), 54 g protein
Information technology may be total of protein and have the least amount of sodium of the bunch, merely we had to dock this sub for being high in calories, fat, and saturated fatty.
Provolone, ham, and cappacuolo
Per regular sub, prepared Mike'due south Way: 820 calories, 43 one thousand fat (x thousand saturated fat, 1 g trans fat), i,987 mg sodium, 70 g carbs (4 g fiber, nine g sugar), 36 k protein
It might exist named later the beaches of the Garden Country, only with the amount of bloat-inducing sodium you'll find in this sub, y'all won't be looking besides bikini torso ready.
Provolone, prosciuttini, and cappacuolo
Per regular sub, prepared Mike's Style: 790 calories, 41 thousand fat (viii g saturated fat, 1 g trans fat), one,805 mg sodium, seventy thousand carbs (4 g fiber, 9.v grand sugar), 35 g protein
Here'due south a sub that doesn't let y'all forget Mike's commitment to quality meats and ingredients. The Number 4 is made with two types of meat you'll likely never run into on a Subway menu: prosciuttini and cappacuolo, both versions of cured ham. Unfortunately, with great 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's Way: 830 calories, 43 g fat (9 chiliad saturated fat, 1 thou trans fat), ii,081 mg sodium, 70 1000 carbs (4 chiliad fiber, 10 g saccharide), 39 m protein
Adding ham to The Number Four tacks on nearly 275 milligrams of sodium and 40 calories.
Provolone, ham, and salami
Per regular sub, prepared Mike'due south Way: 880 calories, l g fat (12.5 1000 saturated fat, ane g trans fatty), ii,176 mg sodium, 69 k carbs (iv k fiber, 9 one thousand sugar), 37 g protein
The Stickball Special knocks it out of the park when it comes to serving up most an entire mean solar day's recommended intake of sodium and just over one-half of the recommended amount of saturated fat you should eat in a day. Instead, go for the mini and you'll save yourself 1,000 milligrams of bloat-inducing and blood pressure-raising sodium.
Freshly made tuna fish salad
Per regular sub, prepared Mike's Way: i,020 calories, 70 g fat (7 g saturated fat, 1.25 thou trans fatty), i,482 mg sodium, 69 g carbs (v g fiber, eight 1000 sugar), 31 k protein
We wish we could have ranked the tuna fish sandwich better considering chunk white tuna is one of the cheapest proteins for your abs and is full of heart- and brain-protective omega-3 fat acids, simply co-ordinate to Mike's website, the salad is made upwardly of more mayonnaise than the healthy fish, which is why it climbs over 1,000 calories. If you lot're really craving it, yous don't need much more than a wheat mini, which even so clocks in at 600 calories and only nether xl grams of full fat.
Swiss, provolone, and dark-green bong peppers
Per regular sub, prepared Mike's Fashion: 940 calories, 57 k fatty (xx g saturated fat, 1.8 1000 trans fat), 1,320 mg sodium, lxx g carbs (v 1000 fiber, 7 g sugar), 37 g protein
We're as shocked as you are, and frankly, rather disappointed it ranks and then poorly confronting the competition. Peradventure information technology's because The Veggie is mostly made up of trans-fat-laden cheeses. Annotation, this sandwich—despite information technology just comprising vegetables and cheese—contains more saturated fat than whatever regular-sized common cold sub on the menu.
Provolone, roast beef, and pepperoni
Per regular sub, prepared Mike's Fashion: 930 calories, 48 grand fat (12 chiliad saturated fat, ane.iii g trans fat), 1,292 mg sodium, 68 g carbs (4 thousand fiber, 7 g sugar), 56 one thousand protein
This sandwich was inspired by a request the Pepsi delivery human being made in the summertime of 1974. We're not sure what'due south 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 beefiness, turkey, swiss, applewood smoked bacon, and mayo
Per regular sub, prepared Mike'due south Mode: 1,130 calories, 71 g fatty (12 g saturated fatty, 1.5 g trans fatty), 1,978 mg sodium, 68 g carbs (four thou fiber, vii grand sugar), 54 g protein
Unlike the traditional social club sub below it, this gild is fabricated upwardly of roast beef and swiss instead of the ham and provolone. That simple switch may tack on 30 calories, but it'south surprisingly worth it for saving about 500 milligrams of sodium while adding 12 grams of protein—which is far too much protein for 1 meal, then definitely split up it in half. We'd recommend leaving off the mayo and grabbing a mini for merely 530 calories.
Turkey, ham, provolone, applewood smoked bacon, and mayo
Per regular sub, prepared Mike's Style: ane,100 calories, 72 g fat (13 g saturated fat, 1.4 thou trans fatty), ii,483 mg sodium, 69 grand carbs (4 g cobweb, 8 g sugar), 42 g poly peptide
This sandwich is not the kind of guild you want to belong to. Non simply are 250 of those calories entirely from mayo, but there's as well more sodium in the entire sub than you lot should eat in an unabridged day. This is definitely ane of the highest-sodium eating house orders.
Provolone, ham, prosciuttini, cappacuolo, salami, and pepperoni
Per regular sub, prepared Mike's Way: 940 calories, 53 g fat (13 chiliad saturated fat, 1 g trans fat), 2,531 mg sodium, 71 yard carbs (4 m cobweb, eleven m saccharide), 44 g protein
And 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 best to worst…
Grilled onions, peppers, and melty white American cheese
Per regular sub: 670 calories, 22 g fatty (x one thousand saturated fat, 0.5 g trans fat), ane,990 mg sodium, seventy g carbs (iii g fiber, 10 g sugar), 45 g protein
The sis sub to the Famous Philly is made with chicken instead of beefiness and, as a result, has less sodium and fat, which makes it our peak option for hot subs.
Certified Angus USDA pick top round sliced fresh and smothered in BBQ sauce
Per regular sub: 670 calories, 9.5 g fat (3 one thousand saturated fat, 0.3 1000 trans fat), 1,571 mg sodium, 87 g carbs (3 g fiber, xix g sugar), 57 thou protein
To brand this BBQ Beefiness sandwich, Bailiwick of jersey Mike's uses their freshly-sliced, in-house-cooked roast beef instead of a traditional southern-way pulled pork. The beef is warmed up and then smothered in BBQ sauce. Because the sub leaves off extra fatty cheeses, information technology ranks well in terms of calories and fat, while existence more than than impressive on the protein front. Unfortunately, the BBQ sauce is sugar-heavy, and the unabridged sub will fix y'all back by nigh an entire day'due south worth of added carbohydrate.
Swiss cheese, sauerkraut, and Thousand Island dressing
Per regular sub: 730 calories, 30 g fatty (9 g saturated fat, 0.3 grand trans fat), ii,158 mg sodium, 72 g carbs (5 chiliad fiber, 7 g sugar), 39 thou protein
Delicious pastrami is grilled to perfection with melted Swiss cheese and then dressed with sauerkraut and Thousand Island dressing. This sub is low in calories and uses real sauerkraut made from but cabbage and salt—no preservatives! Why are nosotros so excited? This fermented food is teeming with gut-good for you probiotics.
Grilled onions, peppers, and melty white American cheese
Per regular sub: 720 calories, 29 k fatty (fourteen grand saturated fat, 1 g trans fatty), two,187 mg sodium, 68 grand carbs (three g cobweb, 9 m sugar), 44 one thousand poly peptide
Yes, this Philly cheesesteak is high in sodium and saturated fatty, and then while lower in calories compared with some of the worst sandwiches on this list, it all the same doesn't make our top three choices.
Grilled onions, peppers, mushrooms, jalapeños and of grade extra melty white American cheese
Per regular sub: 720 calories, 27 g fatty (13 thousand saturated fat, 0.6 g trans fat), 2,418 mg sodium, 73 thou carbs (4 g fiber, 11 g carbohydrate), 49 chiliad protein
If you're going to lodge the Big Kahuna, we'd rather you get the chicken version over the beef ane. Why? It has slightly less of everything, from calories to fat and sodium, and just a touch on more protein.
Grilled onions, peppers, mushrooms, jalapeños and of course extra melty white American cheese
Per regular sub: 770 calories, 33 g fat (17 m saturated fatty, i.1 m trans fatty), 2,615 mg sodium, 70 grand carbs (3 grand fiber, 10 1000 sugar), 46 m protein
We're but surprised equally 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 there's no mayo-based sauce adding an absurd amount of fatty.
Melted provolone, tomato sauce, and parmesan cheese
Per regular sub: 810 calories, 38 g fatty (16 g saturated fatty, 0.4 g trans fat), ii,018 mg sodium, 79 g carbs (4 yard fiber, 12 g sugar), 36 g protein
It may not rack upwards as much sodium as the subs surrounding information technology, but nosotros 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 yard saturated fat, 0.5 m trans fat), 2,430 mg sodium, 73 g carbs (4 chiliad fiber, 11 g saccharide), 49 g protein
For the aforementioned amount of total fat, you could eat two small Dairy Queen Oreo Cookies Blizzards.
Lettuce, lycopersicon esculentum, mayo, and melty white American cheese
Per regular sub: 910 calories, 49 g fatty (13 g saturated fat, 0.8 g trans fat), 2,039 mg sodium, 71 g carbs (4 thou fiber, ten k carbohydrate), 47 grand 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 however. There are enough more unsuspecting foods with more than fat than a Big Mac.
Grilled onions, peppers, white American cheese and chipotle mayo
Per regular sub: 940 calories, 53 g fat (xv g saturated fat, 0.five g trans fatty), 2,218 mg sodium, lxx m carbs (3 1000 fiber, 10 grand carbohydrate), 45 g protein
It might be a spice lover's classic, but this chicken cheese steak hits all the wrong notes. It not only falls just beneath the 1,000-calorie marker, but it's about equivalent to an entire solar day's worth of sodium—or the equivalent to fourteen small orders of McDonald's French fries. That's not to say that other items on the McDonald'due south carte are much better.
Grilled onions, peppers, white American cheese and chipotle mayo
Per regular sub: 1,000 calories, 59 g fat (19 g saturated fat, ane g trans fat), 2,415 mg sodium, 68 1000 carbs (3 1000 fiber, 9 g sugar), 44 yard poly peptide
This sub packs an outrageous corporeality of saturated fat, sodium, and calories. We'll absolutely pass on this hoagie—sorry Jersey Mike's.
Frank'due south Red Hot Sauce, lettuce, tomato with blue cheese dressing
Per regular sub: 850 calories, xl g fatty (fourteen chiliad saturated fat, 0.5 grand trans fat), 3,513 mg sodium, 74 g carbs (4 one thousand fiber, 12 g sugar), 48 g protein
If you 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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