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Calories in Jersey Mike's: Your Complete Nutritional Guide

Introduction

Jersey Mike's, a popular American submarine sandwich franchise, offers a wide variety of subs, wraps, and salads. While these menu items can be delicious, it's essential to be aware of their caloric content to make informed choices. This comprehensive guide will provide you with detailed calorie counts for the most popular items at Jersey Mike's, helping you make healthier choices and maintain your nutritional goals.

Popular Subs

Classic Italian (Regular) (6-inch): 650 calories

Turkey and Provolone (Regular) (6-inch): 490 calories

Roast Beef and Provolone (Regular) (6-inch): 560 calories

Ham and Swiss (Regular) (6-inch): 520 calories

Steak and Cheese Classic (Regular) (6-inch): 810 calories

Chipotle Cheesesteak (Regular) (6-inch): 880 calories

Chicken Parmesan Classic (Regular) (6-inch): 780 calories

BLT (Regular) (6-inch): 530 calories

Note: Regular-sized subs are 9 inches in length; calorie counts provided are for half-subs (6 inches).

Wraps

Turkey Ranch Wrap: 520 calories

Roast Beef and Cheddar Wrap: 580 calories

Ham and Provolone Wrap: 530 calories

Steak and Cheese Wrap: 820 calories

Chipotle Cheesesteak Wrap: 900 calories

Salads

Spicy Italian Salad (Regular): 430 calories

Tuna Salad (Regular): 450 calories

Chicken Salad (Regular): 470 calories

Steak Salad (Regular): 650 calories

Note: Regular-sized salads are 12 ounces; calorie counts provided are for half-salads (6 ounces).

Customizing Your Order

Choose whole-wheat bread or low-carb bread over white bread to save calories and add fiber.

Opt for lite dressings instead of regular dressings.

Remove high-calorie toppings such as bacon, cheese sauce, and fried onions.

Add more vegetables to your sub, wrap, or salad for extra nutrients.

calories jersey mike's

Common Mistakes to Avoid

Assuming all salads are low in calories: Salad dressings can pack a significant calorie punch.

Overestimating the calorie content of whole-wheat bread: Whole-wheat bread does contain more calories than white bread, but it's still a healthier choice.

Ignoring the calorie content of beverages: Sugary drinks can add hundreds of calories to your meal.

Step-by-Step Approach to Making Healthier Choices

Choose a lower-calorie bread option: Whole-wheat or low-carb bread.
Select lean protein options: Turkey, roast beef, ham, or chicken.
Opt for low-calorie toppings: Fresh vegetables, lite dressings, and olives.
Consider the size of your meal: Half-subs, half-wraps, and half-salads are better portion sizes.
Share your meal: Splitting your meal with a friend or family member helps reduce calorie intake.

Conclusion

Making informed choices at Jersey Mike's is essential for maintaining a healthy lifestyle. By understanding the calorie counts and customizing your order, you can enjoy your favorite subs, wraps, and salads without compromising your nutritional goals. Remember to prioritize whole-wheat bread, lean protein, low-calorie toppings, and balanced portion sizes. Happy eating!