33gprotein502calOption 1
- 1 ×Bowl #56 Halal Big Kahuna Cheese Steak33g · 502
Jersey Mike's Subs Nutrition Facts & Menu
Real Jersey Mike's Subs meal ideas that hit your macros, the chain's nutrition highlights, and everything you need to order with your calorie and protein targets in mind.
Macro-friendly Jersey Mike's Subs meal ideas
Every order below is built from real Jersey Mike's Subs menu items to land near a common calorie and protein target. Want combos for your own numbers? The Simple Macros app generates them instantly.
Lower-calorie, high-protein
Lean Jersey Mike's Subs orders that stay light on calories without skimping on protein.
30gprotein490calOption 2
- 1 ×Bowl #7 Turkey and Provolone30g · 490
Balanced meals
Everyday Jersey Mike's Subs orders around a moderate calorie and protein target.
56gprotein689calOption 1
- 1 ×Wrap #19 BBQ Beef56g · 689
60gprotein708calOption 2
- 1 ×Regular #19 BBQ Beef60g · 708
Bigger, high-protein meals
Heartier Jersey Mike's Subs orders for a big appetite or a training day.
62gprotein1000calOption 1
- 1 ×Bowl #16 Halal Chicken Philly37g · 352
- 1 ×Mini Salami and Cheese25g · 648
63gprotein1002calOption 2
- 1 ×Bowl #16 Mike's Chicken Philly36g · 375
- 1 ×Mini Chipotle Turkey Sub27g · 627
Jersey Mike's Subs nutrition highlights
A quick look at where the protein and the lighter options are on the Jersey Mike's Subs menu. See calories and protein for all 77 items in the app.
Highest-protein picks
- #88 Teriyaki Steak178g protein · 1945 cal
- #9 Club Supreme67g protein · 1355 cal
- #12 Cancro Special66g protein · 1130 cal
- #6 Roast Beef and Provolone65g protein · 1077 cal
- #19 BBQ Beef62g protein · 717 cal
- #8 Club Sub61g protein · 1346 cal
Lightest options
- #87 Teriyaki Chicken605 cal · 46g protein
- #16 Halal Chicken Philly661 cal · 49g protein
- #16 Mike's Chicken Philly693 cal · 49g protein
- Teriyaki Chicken Sub693 cal · 49g protein
- #54 Big Kahuna Hot Veggie715 cal · 39g protein
- Mike's Hot Italian716 cal · 43g protein
Ordering Jersey Mike's Subs with macros in mind
Jersey Mike's subs are straightforward for macro tracking because the meat content is consistent and the sizing system makes portion control predictable. The biggest decision is sub size: a regular gives you roughly twice the calories and protein of a mini.
The #87 Teriyaki Chicken is the standout for protein efficiency. At 605 calories and 46g protein for a regular size, it delivers a strong protein-to-calorie ratio for a sub. The #5 Steak, Egg and Cheese (513 cal, 40g protein) is the most efficient option at that range.
The #8 (Cheese, Ham, Bacon, Peppers and Mushrooms) at 701 calories and 43g protein is a filling, protein-dense option for larger meal targets. The Chicken Bacon Ranch Cheese Steak (#26) offers 40g protein across a range of sizes.
For a 500-calorie meal with 40g protein: a regular #5 Steak, Egg and Cheese (513 cal, 40g protein) lands exactly there. The Halal Big Kahuna Chicken Cheese Steak (#55) at 407 calories and 40g protein is even lighter with the same protein.
Mini subs are a genuinely useful macro tool. Ordering two mini subs in different flavors lets you hit a higher protein target while keeping calories moderate. Two mini subs typically land at around 500 to 600 calories total with 30 to 40g protein combined.
The key watch-out at Jersey Mike's: sauces. Mike's Way (oil, vinegar, lettuce, tomato) adds minimal calories. Cream-based sauces and extra cheese can add 100 to 200 calories per sub. Jersey Mike's also offers gluten-free bread at some locations for an additional calorie consideration.
Frequently asked questions
Build your own Jersey Mike's Subs order in the app
Simple Macros builds your daily calorie and protein targets around your body and goals, then generates Jersey Mike's Subs meals that fit them and lets you log them in seconds, at home or on the go.