Low-Calorie Jersey Mike's Menu
The lowest-calorie and highest-protein picks at Jersey Mike's, with full macros for every item we track. Use it to plan an order that fits your calorie goal — then let MinMax build the best one at the Jersey Mike's nearest you.
- 92 items tracked
- 430 cal lowest pick
- 104g top protein
- 31 under 500 cal
Lowest-calorie Jersey Mike's items
| Item | Calories | Protein |
|---|---|---|
| Maryland Style Crab Soup (1 cup) | 70 | 0g |
| Sun Chips Cheddar | 91 | 0g |
| Chicken Noodle Soup (1 cup) | 100 | 0g |
| Jalapeño Ruffles | 111 | 0g |
| Baked Lays Classic | 140 | 0g |
| Miss Vickie's BBQ | 140 | 0g |
| BBQ Lays | 143 | 0g |
| Sour Cream & Onion Lays | 143 | 0g |
| Baked Ruffles Cheddar & Sour Cream | 143 | 0g |
| Funyuns | 160 | 0g |
| Chocolate Chip Cookie | 190 | 0g |
| Chili Cheese Fritos | 192 | 0g |
| French Fries (5 oz) | 193 | 0g |
| Original Fritos | 200 | 0g |
| Cool Ranch Doritos | 260 | 0g |
Highest-protein Jersey Mike's items
Best picks when you're chasing a protein target.
| Item | Calories | Protein |
|---|---|---|
| #9 Club Supreme with Mayonnaise (Wheat Giant) | 1,760 | 104g |
| #15 Meatball and Cheese (Wheat Giant) | 1,650 | 74g |
| #13 The Original Italian Sub (White Bread Regular) | 1,250 | 69g |
| Giant #03 American Classic White Sub | 990 | 60g |
| #6 Roast Beef & Provolone | 910 | 56g |
| Giant Club Sub | 2,140 | 51g |
| Cold 8 Regular Club Sub | 1,170 | 51g |
| #1 BLT (Giant) | 1,520 | 48g |
| #17 Chicken Philly (Regular) | 430 | 47g |
| #13 The Original Italian Sub (Wheat Bread Regular) | 940 | 45g |
| #8 Club Sub with Mayonnaise (Wheat Regular) | 920 | 44g |
| #8 Club Sub with Mayonnaise (White Regular) | 900 | 43g |
| #13 Original Italian White Sub without vinegar, oil, or mayonnaise | 680 | 43g |
| #6 Roast Beef & Provolone on wheat bread | 430 | 37g |
| #4 (Regular) on Wheat Bread | 780 | 36g |
Best protein per calorie at Jersey Mike's
The most "protein-dense" choices — the most grams of protein for each 100 calories.
| Item | Calories | Protein | Protein / 100 cal |
|---|---|---|---|
| #17 Chicken Philly (Regular) | 430 | 47g | 10.9g |
| #6 Roast Beef & Provolone on wheat bread | 430 | 37g | 8.6g |
| #13 Original Italian White Sub without vinegar, oil, or mayonnaise | 680 | 43g | 6.3g |
| #6 Roast Beef & Provolone | 910 | 56g | 6.2g |
| #7 Turkey Breast & Provolone | 490 | 30g | 6.1g |
| Giant #03 American Classic White Sub | 990 | 60g | 6.1g |
| #8 Club Sub in a Tub with Mayonnaise | 570 | 34g | 6.0g |
| #9 Club Supreme with Mayonnaise (Wheat Giant) | 1,760 | 104g | 5.9g |
| #13 The Original Italian Sub (White Bread Regular) | 1,250 | 69g | 5.5g |
| #14 Veggie (Regular) White Sub without vinegar, oil, or mayonnaise | 660 | 34g | 5.2g |
| #13 The Original Italian Sub (Wheat Bread Regular) | 940 | 45g | 4.8g |
| #8 Club Sub with Mayonnaise (Wheat Regular) | 920 | 44g | 4.8g |
Eat at Jersey Mike's without blowing your cap
MinMax finds the best Jersey Mike's meal under your calorie goal — at the location nearest you — and lets you swap items to hit your protein. Free on iPhone.
Download MinMax — freeFull Jersey Mike's nutrition (lowest calories first)
Calories and macros for all 92 Jersey Mike's items we track.
| Item | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Maryland Style Crab Soup (1 cup) | 70 | 0g | 0g | 0g |
| Sun Chips Cheddar | 91 | 0g | 0g | 4g |
| Chicken Noodle Soup (1 cup) | 100 | 0g | 0g | 0g |
| Jalapeño Ruffles | 111 | 0g | 0g | 5g |
| Baked Lays Classic | 140 | 0g | 0g | 5g |
| Miss Vickie's BBQ | 140 | 0g | 0g | 5g |
| BBQ Lays | 143 | 0g | 0g | 5g |
| Sour Cream & Onion Lays | 143 | 0g | 0g | 5g |
| Baked Ruffles Cheddar & Sour Cream | 143 | 0g | 0g | 5g |
| Funyuns | 160 | 0g | 0g | 8g |
| Chocolate Chip Cookie | 190 | 0g | 0g | 0g |
| Chili Cheese Fritos | 192 | 0g | 0g | 10g |
| French Fries (5 oz) | 193 | 0g | 0g | 11g |
| Original Fritos | 200 | 0g | 0g | 8g |
| Cool Ranch Doritos | 260 | 0g | 0g | 13g |
| #5 Super Sub in a Tub | 280 | 0g | 0g | 0g |
| Cheetos | 310 | 0g | 0g | 13g |
| Turkey and Provolone Sub on whole-wheat bread with light mayo and lettuce | 320 | 0g | 40g | 6g |
| #3 American Classic (Mini) | 340 | 0g | 0g | 0g |
| #5 Super Sub (Mini) | 360 | 0g | 0g | 0g |
| #6 Roast Beef & Provolone (Regular) | 410 | 0g | 0g | 0g |
| #6 Roast Beef & Provolone on wheat bread | 430 | 37g | 0g | 0g |
| #17 Chicken Philly (Regular) | 430 | 47g | 13g | 21g |
| #7 Turkey and Provolone (Mini) | 430 | 0g | 0g | 0g |
| #14 The Veggie (Mini) | 440 | 0g | 0g | 0g |
| #1 BLT (Mini) | 460 | 15g | 40g | 25g |
| Mini Club Sub | 470 | 0g | 0g | 0g |
| #2 Jersey Shore Favorite (Regular) | 480 | 0g | 0g | 0g |
| #3 American Classic (Regular) | 480 | 0g | 0g | 0g |
| #7 Turkey Breast & Provolone (Regular) | 480 | 0g | 0g | 0g |
| #7 Turkey Breast & Provolone | 490 | 30g | 9g | 38g |
| #17 Jersey Mike's Famous Philly (Mini) | 550 | 0g | 0g | 0g |
| #8 Club Sub in a Tub with Mayonnaise | 570 | 34g | 11g | 43g |
| #43 Chipotle Cheese Steak (Mini) | 600 | 0g | 0g | 0g |
| #11 Stickball Special (Regular) on White Bread | 610 | 0g | 0g | 0g |
| #13 The Original Italian (Mini) | 640 | 0g | 0g | 0g |
| #09 Club Supreme Sub in a Tub with Mayonnaise | 650 | 0g | 0g | 0g |
| #14 Veggie (Regular) White Sub without vinegar, oil, or mayonnaise | 660 | 34g | 68g | 28g |
| #16 Mike's Chicken Philly | 670 | 0g | 0g | 0g |
| #19 BBQ Beef | 670 | 0g | 0g | 0g |
| #8 Club Sub (Regular) | 670 | 0g | 0g | 0g |
| #13 Original Italian White Sub without vinegar, oil, or mayonnaise | 680 | 43g | 71g | 25g |
| Original Italian | 710 | 0g | 0g | 25g |
| #1 BLT (Regular) | 710 | 23g | 59g | 39g |
| #7 Turkey and Provolone (Regular) | 720 | 0g | 0g | 0g |
| #10 Tuna Sub in a Tub | 730 | 22g | 11g | 68g |
| #14 The Veggie (Regular) | 730 | 0g | 0g | 0g |
| #4 (Regular) on Wheat Bread | 780 | 36g | 71g | 41g |
| #1 BLT White Sub | 780 | 0g | 0g | 0g |
| #2 Jersey Shore's Favorite (Regular) | 790 | 35g | 69g | 14g |
| #56 Big Kahuna Cheese Steak (Regular) | 790 | 0g | 0g | 0g |
| #15 Meatball & Cheese (Regular) White Sub | 800 | 0g | 0g | 0g |
| Regular 08 Club Gluten-Free Sub | 810 | 0g | 0g | 0g |
| #3 Ham and Provolone Sub | 810 | 0g | 0g | 0g |
| #6 Roast Beef & Provolone (Giant) | 820 | 0g | 0g | 0g |
| #8 Club Sub - Bowl | 830 | 17g | 5g | 79g |
| #5 Super Sub (Regular) | 850 | 0g | 0g | 0g |
| #17 Jersey Mike's Famous Philly (Regular) | 860 | 0g | 0g | 0g |
| #8 Club Sub with Mayonnaise (White Regular) | 900 | 43g | 70g | 49g |
| #6 Roast Beef & Provolone | 910 | 56g | 70g | 47g |
| Regular California Club | 910 | 0g | 0g | 0g |
| #13 Original Italian (Regular) | 910 | 0g | 0g | 0g |
| #8 Club Sub with Mayonnaise (Wheat Regular) | 920 | 44g | 73g | 50g |
| #09 Club Supreme with Mayonnaise (White Regular) | 935 | 0g | 0g | 0g |
| #13 The Original Italian Sub (Wheat Bread Regular) | 940 | 45g | 72g | 53g |
| #2 Jersey Shore Favorite (Giant) | 960 | 0g | 0g | 0g |
| #3 American Classic (Giant) | 960 | 0g | 0g | 0g |
| #7 Turkey Breast & Provolone (Giant) | 960 | 0g | 0g | 0g |
| #43 Chipotle Cheese Steak (Regular) | 970 | 0g | 0g | 0g |
| Giant #03 American Classic White Sub | 990 | 60g | 131g | 24g |
| #13 The Original Italian (Regular) | 1,000 | 0g | 0g | 0g |
| #10 Tuna Sub (Regular) | 1,030 | 33g | 71g | 43g |
| Regular Turkey Club | 1,080 | 0g | 0g | 0g |
| Regular Club Sub | 1,120 | 17g | 63g | 79g |
| #8 Club Sub - Regular | 1,130 | 17g | 22g | 61g |
| Cold 8 Regular Club Sub | 1,170 | 51g | 63g | 80g |
| #13 The Original Italian Sub (White Bread Regular) | 1,250 | 69g | 129g | 44g |
| #8 Club Sub (Giant) | 1,340 | 0g | 0g | 0g |
| #17 Chicken Philly (White Giant) | 1,430 | 0g | 74g | 74g |
| #7 Turkey and Provolone (Giant) | 1,440 | 0g | 0g | 0g |
| #14 The Veggie (Giant) | 1,460 | 0g | 0g | 0g |
| #1 BLT (Giant) | 1,520 | 48g | 127g | 85g |
| #56 Big Kahuna Cheese Steak (Giant) | 1,580 | 0g | 0g | 0g |
| #15 Meatball and Cheese (Wheat Giant) | 1,650 | 74g | 156g | 81g |
| #17 Jersey Mike's Famous Philly (Giant) | 1,720 | 0g | 0g | 0g |
| #9 Club Supreme with Mayonnaise (Wheat Giant) | 1,760 | 104g | 144g | 86g |
| #13 Original Italian (Giant) | 1,820 | 0g | 0g | 0g |
| #43 Chipotle Cheese Steak (Giant) | 1,940 | 0g | 0g | 0g |
| #13 The Original Italian (Giant) | 2,000 | 0g | 0g | 0g |
| Giant #8 Club Sub | 2,120 | 15g | 22g | 63g |
| Giant Club Sub | 2,140 | 51g | 122g | 153g |
| 2-Foot Club | 5,060 | 0g | 0g | 0g |
Jersey Mike's nutrition FAQ
- What is the lowest-calorie item at Jersey Mike's?
- The lowest-calorie substantial item at Jersey Mike's is the #6 Roast Beef & Provolone on wheat bread at about 430 calories with 37g protein.
- What is the highest-protein option at Jersey Mike's?
- #9 Club Supreme with Mayonnaise (Wheat Giant) leads with roughly 104g of protein (about 1,760 calories).
- What's the most protein-efficient Jersey Mike's order?
- #17 Chicken Philly (Regular) delivers the most protein per calorie — about 47g protein for 430 calories.
- How many Jersey Mike's items are under 500 calories?
- Around 31 of 92 Jersey Mike's menu items we track come in at 500 calories or less.
Sources: assets.website-files.com, common-room.net. Figures are estimates and may change — verify with Jersey Mike's.