Restaurant Guide

Every Sub on the Jersey Mike’s Menu—Ranked!

At an alumni cocktail party last week, my college friend lamented to me about how her new "real world" diet was going.

Restaurant Guide

Every Sub on the Jersey Mike’s Menu—Ranked!

At an alumni cocktail party last week, my college friend lamented to me about how her new "real world" diet was going.

"Without a dining hall, it feels like it requires so much effort to eat well," my buddy from college told me. "I end up just eating salads!" Emily sighed. "Sometimes, all I want is a sandwich, but I know the equation: bread plus salty deli meat equals looking like I've gained 10 pounds."

"Not entirely," I explained to her. "A hoagie once in awhile won't completely derail your diet if it's packed with the right stuff. Have you heard of Jersey Mike's? Everyone seems to be going there lately."

You may never have heard of Jersey Mike's (the chain tries to keep a low profile in the media and only recently started running commercials on television) but the sub shop has been dubbed the fastest-growing chain in America by Nation's Restaurant News three years in a row. Their response to Subway's "Eat Fresh" tagline is "A Sub Above," hinting at the fact that their deli meats are sliced to order, rolls are baked in-house, and their cheese steaks are cooked on flat-top grills—not heated up in a microwave.

Although Jersey Mike's is taking a step in the right direction when it comes to their handmade hoagies, you should still be mindful of what you order at the sandwich shop. They do have some items made with healthy-sounding ingredients like 99% lean turkey breast, but that doesn't mean their entire menu is free of high-calorie, -sodium, and -fat subs that could make your heart sink. Although picking out villains from the heroes may be hard at first glance, we here at Eat This, Not That! scanned through all the nutrition data to rank the best and worst subs for your waistline.

And if you're like Emily and looking to lose 10 pounds, be sure to check out these 50 Ways to Lose 10 Pounds—Fast!

COLD SUBS… FROM WORST TO BEST

Although Jersey Mike's gives customers the option of whole wheat or white bread, a wrap, or a tub (salad), we chose to go with traditional white bread for our nutritional information in a regular size (7-½ inches). (A regular wheat roll has 2 more grams of fiber, 1 more gram of protein, but also an extra gram of sugar compared to the same sized white roll.)

"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 can be modified to your preference.

The "^" symbol by the 0 in trans fat means that there is still naturally-occurring trans fat present in the sub—as the "Giant," 15-inch size contains 0.5 grams—it's just less than 0.5 grams per serving.

For our ranking of cold subs, we primarily looked at calories, sodium, and fat, with bonus points awarded for protein.

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#8 CLUB SUB

Jersey Mike menu ranked

Turkey, ham, provolone, applewood smoked bacon and mayo
Per regular sub, "Mike's Way" includes mayo: 1,170 calories, 77 g fat (18.5 g saturated fat, 0.5 g trans fat), 2,405 mg sodium, 77 g carbs (5 g fiber, 13 g sugar), 44 g protein

This sandwich is not the kind of club you want to belong to. Not only are 250 of those calories entirely from soybean-oil- and HFCS-laden mayo, but there's more sodium in the entire sub than you should eat in an entire day.

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#9 CLUB SUPREME

Jersey Mike menu ranked

Roast beef, turkey, swiss, applewood smoked bacon and mayo
Per regular sub, "Mike's Way" includes mayo: 1,215 calories, 77 g fat (17.5 g saturated fat, 0.5 g trans fat), 1,705 mg sodium, 76 g carbs (5 g fiber, 13 g sugar), 56 g protein

Unlike the traditional club sub before it, this club is made up of roast beef and swiss instead of the ham, turkey, and provolone. That simple switch may tack on 45 calories, but it's surprisingly worth it for saving 700 mg of sodium while adding 12 grams of muscle-building protein. If you're indulging, we'd recommend leaving off the mayo and grabbing a "mini," 4-½-inch size.

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#12 CANCRO SPECIAL

Jersey Mike menu ranked

Provolone, roast beef and pepperoni
Per regular sub, "Mike's Way": 1,025 calories, 52 g fat (14.5 g saturated fat, 1 g trans fat), 1,115 mg sodium, 75 g carbs (5 g fiber, 12 g sugar), 65 g protein

This curious combination of meats and cheese was inspired by a request the Pepsi delivery man made in the summer of '74. We're not sure what's worse for you, though, a 12-ounce Pepsi soda with 41 grams of sugar (75 percent of your day's worth of added sugar), or this sub with 14.5 grams of saturated fat (an equivalent percentage of your recommended daily intake of the inflammatory fat).

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#14 THE VEGGIE

Jersey Mike menu ranked

Swiss, provolone and green bell peppers
Per regular sub, "Mike's Way": 980 calories, 55 g fat (15 g saturated fat, 1 g trans fat), 2,185 mg sodium, 77 g carbs (8 g fiber, 12 g sugar), 46 g protein

We're as shocked as you are. For a sub named after that antioxidant-rich produce we tout so highly, we're disappointed it ranks so poorly against the competition. Maybe it's because The Veggie is mostly made up of trans-fat-laden cheeses and high-fructose-corn-syrup-saturated green bell peppers. The only real veggies you'll be getting is if you order it "Mike's Way."

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#13 THE ORIGINAL ITALIAN

Jersey Mike menu ranked

Provolone, ham, prosciuttini, cappacuolo, salami and pepperoni
Per regular sub, "Mike's Way": 955 calories, 52 g fat (13.5 g saturated fat, 0^ g trans fat), 2,395 mg sodium, 79 g carbs (5 g fiber, 13 g sugar), 45 g protein

Like Bruce Springsteen and the Pine Barrens, there are few things that scream "Jersey" as loudly as an Italian hoagie. So thank yourself that you were "Born to Run," because an average-sized American male would have to jog for an hour and a half to burn off this entire 955-calorie hoagie.

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#10 TUNA FISH

Jersey Mike menu ranked

Freshly made tuna fish salad on premises
Per regular sub, "Mike's Way": 1,065 calories, 70.5 g fat (10 g saturated fat, 0 g trans fat), 1,560 mg sodium, 77 g carbs (4 g fiber, 12 g sugar), 34 g protein

We wish we could have ranked the tuna fish sandwich better because chunk white tuna is one of the cheapest proteins for your abs and is full of heart- and brain-protective omega-3 fatty acids, but according to Mike's website, the salad is made up of more mayonnaise than the healthy fish. (And it climbs over 1,000 calories.) If you're really craving it, you don't need much more than a wheat mini, which still rings in at 565 calories.

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#11 STICKBALL SPECIAL

Jersey Mike menu ranked

Provolone, ham and salami
Per regular sub, "Mike's Way": 900 calories, 50 g fat (13.5 g saturated fat, 0^ g trans fat), 2,225 mg sodium, 77 g carbs (6 g fiber, 12 g sugar), 36 g protein

The Stickball Special knocks it out of the park when it comes to serving up nearly an entire day's recommended intake of sodium and only 15 grams short of all the fat you should eat in a day. Go for the bunt (AKA "mini") and you'll save yourself over 1,000 mg of bloat-inducing, blood-pressure-raising sodium.

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#4 THE NUMBER FOUR

Jersey Mike menu ranked

Provolone, prosciuttini and cappacuolo
Per regular sub, "Mike's Way": 835 calories, 42.5 g fat (11 g saturated fat, 0^ g trans fat), 2,535 mg sodium, 78 g carbs (4 g fiber, 13 g sugar), 38 g protein

Here's a sub that doesn't let you forget Mike's commitment to quality meats and ingredients. The Number Four is made with two types of meat you'll likely never see 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 exceeds your recommended daily intake of sodium. Definitely not how to get rid of bloating.

6

#5 THE SUPER SUB

Jersey Mike menu ranked

Provolone, ham, prosciuttini and cappacuolo
Per regular sub, "Mike's Way": 845 calories, 43 g fat (11.5 g saturated fat, 0^ g trans fat), 2,495 mg sodium, 77 g carbs (4 g fiber, 12 g sugar), 40 g protein

Adding ham to The Number Four miraculously displaces some seriously salty meat to lower your total sodium intake by 40 mg. In doing so, you're also indulging in a sub with more protein and less sugar for only 10 more calories.

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#2 JERSEY SHORE'S FAVORITE

Jersey Mike menu ranked

Provolone, ham and cappacuolo
Per regular sub, "Mike's Way": 825 calories, 42.5 g fat (11.5 g saturated fat, 0^ g trans fat), 2,240 mg sodium, 76 g carbs (4 g fiber, 12 g sugar), 37 g protein

It might be named after the beaches of the Garden State, but with the amount of bloat-inducing sodium you'll find in this sub, you won't be looking too bikini body ready.

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#6 ROAST BEEF & PROVOLONE

Jersey Mike menu ranked

Cooked on premises using only Certified Angus USDA choice top rounds
Per regular sub, "Mike's Way": 985 calories, 52 g fat (14.5 g saturated fat, 0^ g trans fat), 1,185 mg sodium, 73 g carbs (4 g fiber, 12 g sugar), 59 g protein

Jersey Mike's trims, ties, and cooks every Choice-Certified Angus Beef top round roast beefs on site. It may be full of protein and have the least amount of sodium of the bunch, but we had to dock this hero for being high in calories, fat, and saturated fat.

3

#1 BLT

Jersey Mike menu ranked

The timeless bacon, lettuce, and tomato
Per regular sub, includes mayo: 785 calories, 47.5 g fat (13 g saturated fat, 0 g trans fat), 1,665 mg sodium, 66 g carbs (2 g fiber, 5 g sugar), 22 g protein

The #1 is our #3 because it's low in calories and sodium, but too low in protein for the amount of fat it serves up.

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#3 THE AMERICAN CLASSIC

Jersey Mike menu ranked

Ham and provolone
Per regular sub, "Mike's Way": 770 calories, 40.5 g fat (11 g saturated fat, 0^ g trans fat), 1,705 mg sodium, 74 g carbs (4 g fiber, 12 g sugar), 29 g protein

The American Classic is so called because it's a twist on ham and cheese. We would have ranked it first because it's the lowest calorie sub (only because the BLT comes with a 250-calorie slathering of mayo), but it's lower in protein for the nearly the same amount of fat than our #1 choice.

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And the #1 Best Cold Sub at Jersey Mike's Is…#7 TURKEY & PROVOLONE!

Jersey Mike menu ranked

99% fat-free turkey served with provolone
Per regular sub, "Mike's Way": 805 calories, 40 g fat (10 g saturated fat, 0^ g trans fat), 1,920 mg sodium, 73 g carbs (4 g fiber, 12 g sugar), 40 g protein

It's one of Jersey Mike's most popular subs for a reason. They use 99% fat-free turkey breast with no additives and flavorful provolone cheese. It's not the lowest-calorie or lowest-sodium sub, but for just 35 calories and 200 mg of sodium more than our #2 pick, you get an extra 11 grams of metabolism-boosting protein!

HOT SUBS… FROM WORST TO BEST

Like cold subs, we nabbed the nutrition info for a regular-sized, 7-½-inch sub on white bread. The nutrition information is that of what you would get if you ordered the sub without any modifications. Hoagies were primarily ranked based on calories, sodium, and fat, with bonus points awarded for protein.

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#44 BUFFALO CHICKEN CHEESE STEAK

Jersey Mike menu ranked

Frank's Red Hot Sauce, lettuce, tomato with blue cheese dressing
Per regular sub, includes lettuce, tomato, onion, blue cheese dressing: 875 calories, 39.5 g fat (14 g saturated fat, 0^ g trans fat), 3,905 mg sodium, 71 g carbs (2 g fiber, 10 g sugar), 58 g protein

If you didn't already know, buffalo sauces are some serious sodium offenders. The fact that this cheese steak almost hits the 4,000 mg mark—which is about the same amount of sodium as 16 1-ounce bags of pretzels—is just outright inexcusable. But Jersey Mike's isn't the only one: beware of America's 18 Worst Restaurant Chicken Wings. They may be small, but your stomach won't be after you eat them.

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#42 CHIPOTLE CHICKEN CHEESE STEAK

Jersey Mike menu ranked

Grilled onions, peppers, white American cheese and chipotle mayo
Per regular sub, includes chipotle mayo: 1,000 calories, 52.5 g fat (15.5 g saturated fat, 0^ g trans fat), 2,485 mg sodium, 74 g carbs (2 g fiber, 11 g sugar), 57 g protein

It might be a spice lover's classic, but this chicken cheese steak hits all the wrong notes. It not only hits the 1,000-calorie mark, but it exceeds an entire day's worth of sodium—or the equivalent to 19 small orders of McDonald's french fries. That's not to say that other items on the McDonald's Menu are much better.

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#43 CHIPOTLE CHEESE STEAK

Jersey Mike menu ranked

Grilled onions, peppers, white American cheese and chipotle mayo
Per regular sub, includes chipotle mayo: 930 calories, 51.1 g fat (15 g saturated fat, 0^ g trans fat), 2,185 mg sodium, 74 g carbs (2 g fiber, 10 g sugar), 42 g protein

As you'll soon see, opting for the regular beef cheese steak over its chicken counterpart will always be better for your waistline. It's lower in fat and sodium than the poultry item.

10

#31 CALIFORNIA CHICKEN CHEESE STEAK

Jersey Mike menu ranked

Lettuce, tomato, mayo, and melty white American cheese
Per regular sub, includes lettuce, tomato, mayo: 930 calories, 47.5 g fat (15 g saturated fat, 0^ g trans fat), 2,240 mg sodium, 67 g carbs (2 g fiber, 9 g sugar), 57 g protein

Reading "California" makes us think of acai bowls and green juices—not a 930-calorie sub with more fat than Whopper. Surprised? Don't close your jaw just yet. Here are 20 Shocking Foods With More Fat Than a Big Mac.

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#26 BACON RANCH CHICKEN CHEESE STEAK

Jersey Mike menu ranked

Applewood smoked bacon, lettuce, tomato and ranch dressing
Per regular sub, includes lettuce, tomato, ranch: 875 calories, 40.5 g fat (15.5 g saturated fat, 0^ g trans fat), 2,585 mg sodium, 66 g carbs (2 g fiber, 10 g sugar), 61 g protein

For the same amount of fat, you could eat nearly 3 small Dairy Queen Banana Split Blizzards.

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#15 MEATBALL AND CHEESE

Jersey Mike menu ranked

Melted provolone, tomato sauce and parmesan cheese
Per regular sub: 830 calories, 42 g fat (17.5 g saturated fat, 0 g trans fat), 2,005 mg sodium, 75 g carbs (6 g fiber, 9 g sugar), 38 g protein

It may not rack up as much sodium as the subs surrounding it, but we deduced points from this sub due to the lack of protein.

7

#56 BIG KAHUNA CHEESE STEAK

Jersey Mike menu ranked

Grilled onions, peppers, mushrooms, jalapeños and of course extra melty white American cheese
Per regular sub: 710 calories, 25.5 g fat (13 g saturated fat, 0.5 g trans fat), 2,090 mg sodium, 73 g carbs (2 g fiber, 11 g sugar), 46 g protein

We're just surprised as you are that the Big Kahuna isn't the worst hot sub. We mean, 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 fat. Not all mayos will derail your diet. Find out what our favorite pick in our Eat This, Not That! Guide to the 25 Best and Worst Condiments.

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#55 BIG KAHUNA CHICKEN CHEESE STEAK

Jersey Mike menu ranked

Grilled onions, peppers, mushrooms, jalapeños and of course extra melty white American cheese
Per regular sub: 770 calories, 26.5 g fat (13.5 g saturated fat, 0.5 g trans fat), 2,390 mg sodium, 72 g carbs (2 g fiber, 11 g sugar), 61 g protein

Are 60 calories worth an extra 16 grams of protein compared to the #56? We think so. But we'd rather you get the mini if you're looking to tackle this mouthful.

5

#20 GRILLED PASTRAMI REUBEN

Jersey Mike menu ranked

Swiss cheese, sauerkraut, and Thousand Island dressing
Per regular sub: 675 calories, 24.5 g fat (8 g saturated fat, 0 g trans fat), 2,710 mg sodium, 74 g carbs (4 g fiber, 14 g sugar), 40 g protein

Succulent 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 just cabbage and salt—no preservatives! Why are we so excited? This fermented food is teeming with gut-healthy probiotics. It's just too bad the sub's inflammatory saturated fat will cancel out any positive benefits.

4

#19 BBQ BEEF

Jersey Mike menu ranked

Certified Angus USDA choice top round sliced fresh and smothered in BBQ sauce
Per regular sub: 750 calories, 18 g fat (5.5 g saturated fat, 0 g trans fat), 1,530 mg sodium, 87 g carbs (2 g fiber, 21 g sugar), 59 g protein

To make this BBQ Beef sandwich, Jersey Mike's uses their freshly-sliced, in-house-cooked roast beef instead of a traditional southern-style pulled pork. The beef is warmed up and then smothered in BBQ sauce. Because the sub leaves off extra fatty cheeses, it ranks well in terms of calories and fat, while being more than impressive on the protein front. Unfortunately, the BBQ sauce is sugar-heavy, and the entire sub will set you back 40 percent of your day's allotment of added sugars.

3

#16 CHICKEN PHILLY CHEESE STEAK

Jersey Mike menu ranked

Grilled onions, peppers, and melty white American cheese
Per regular sub: 720 calories, 22.5 g fat (11 g saturated fat, 0^ g trans fat), 2,080 mg sodium, 71 g carbs (2 g fiber, 10 g sugar), 56 g protein

This may be the sister sub to the Famous Philly, but using chicken instead of steak ups the sodium count by an excessive amount (600 mg!).

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#17 JERSEY MIKE'S FAMOUS STEAK PHILLY

Jersey Mike menu ranked

Grilled onions, peppers, and melty white American cheese
Per regular sub: 650 calories, 21.5 g fat (12 g saturated fat, 0^ g trans fat), 1,480 mg sodium, 71 g carbs (2 g fiber, 10 g sugar), 42 g protein

Yes, this Philly cheese steak is lower in sodium and calories than the #1, but it's higher in inflammatory saturated fats and a surprising nutrient: sugar. Why the extra 5 grams? You can thank high-fructose-corn-syrup-soaked green peppers for that.

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And the #1 Best Hot Sub at Jersey Mike's Is..#18 CHICKEN PARM

Jersey Mike menu ranked

Breaded chicken, melted provolone, tomato sauce, and parmesan cheese
Per regular sub, breaded: 680 calories, 21.5 g fat (8.5 g saturated fat, 0 g trans fat), 1,575 mg sodium, 75 g carbs (4 g fiber, 5 g sugar), 46 g protein

If you're looking for an Italian classic, look no further than this chicken parm sub. Order the sub "as-is" from the menu and you'll get breaded chicken, but here's a tip: Jersey Mike's allows you to substitute the breaded chicken for grilled chicken. Do so, and you'll save yourself 135 calories, over 7 grams of fat, 2 grams of saturated fat, and 10 grams of carbs. We'd call that a no-brainer. Pair it with a Tossed Salad for only 50 calories more to get in your greens.