A Jersey Mike’s cheesesteak is a popular sandwich option that is packed with flavor. However, like many indulgent foods, it is also high in calories. If you are watching your calorie intake, you may be wondering just how many calories are in a Jersey Mike’s cheesesteak.
Calories in a Regular Jersey Mike’s Cheesesteak
The calorie count for a regular Jersey Mike’s cheesesteak made with steak, cheese, onions, lettuce, tomatoes, oil, vinegar, and seasoning is as follows:
- 6″ cheesesteak without peppers: 770 calories
- 7″ cheesesteak without peppers: 910 calories
- 9″ cheesesteak without peppers: 1,150 calories
- 14″ cheesesteak without peppers: 1,800 calories
As you can see, the sandwich ranges from 770 calories for a small 6-inch sandwich up to 1,800 calories for a large 14-inch sub. The calories increase as the sandwich gets bigger because there is more steak, cheese, and toppings.
Calories by Ingredients
The number of calories in a Jersey Mike’s cheesesteak also depends on what ingredients you select. Here is a breakdown of how each ingredient impacts the calorie count:
- Steak: The steak provides a significant amount of calories, around 200-300 calories per 6 inches depending on thickness. Leaner steaks have fewer calories than fattier cuts.
- Cheese: American cheese adds about 50 calories per ounce. Provolone cheese adds about 70 calories per ounce. More cheese means more calories.
- Onions: Raw onions add about 10 calories per ounce.
- Lettuce and Tomatoes: These add minimal calories, approximately 5 calories per ounce.
- Oil and Vinegar: The oil and vinegar dressing adds about 45 calories per ounce.
- Peppers: Green or red bell peppers add around 10 calories per ounce.
- Extras: Adding extra meat, bacon, or extra cheese will increase the calorie count.
How to Order a Lower Calorie Cheesesteak
If you are trying to watch your calorie intake, here are some tips for ordering a lighter Jersey Mike’s cheesesteak:
- Opt for a smaller 6-inch sub
- Choose a leaner steak cut like chicken or turkey instead of higher fat beef
- Say no to extra meat or double meat
- Limit the amount of cheese
- Load up on vegetables like peppers, onions, lettuce, and tomatoes
- Use oil and vinegar sparingly or sub in mustard
- Avoid adding bacon or other higher calorie extras
Using these tips can help reduce the calorie count of your Jersey Mike’s cheesesteak by 200-400 calories depending on the modifications.
Nutritional Information
In addition to calories, here is the full nutritional breakdown for a regular Jersey Mike’s cheesesteak:
| Nutrient | Amount | % Daily Value* |
|---|---|---|
| Calories | 770-1,800 | 38-90% |
| Total Fat | 43-104g | 66-160% |
| Saturated Fat | 16-38g | 80-190% |
| Trans Fat | 1g | N/A |
| Cholesterol | 105-255mg | 35-85% |
| Sodium | 870-2,140mg | 35-90% |
| Total Carbohydrates | 47-114g | 15-38% |
| Dietary Fiber | 2-4g | 8-16% |
| Protein | 32-77g | 64-154% |
*Based on a 2,000 calorie diet
As you can see, the cheesesteak is very high in calories, fat, saturated fat, cholesterol, and sodium. It provides a good amount of protein but is lacking in fiber and micronutrients. Limiting consumption of this high calorie sandwich and pairing it with low calorie side dishes can help reduce its overall nutritional impact.
How Jersey Mike’s Cheesesteak Compares to Other Sandwich Chains
Jersey Mike’s cheesesteak is on par calorie-wise with cheesesteaks from other popular sub shops. Here’s how it compares:
- Subway: 6″ Philly Cheesesteak ranges from 560-720 calories depending on toppings.
- Jimmy John’s: 8″ Philadelphia Roast Beef & Cheese contains 860 calories.
- Firehouse Subs: Medium Philly Steak Sub without extras is 800 calories.
- Jersey Mike’s: 7″ cheesesteak contains 910 calories.
- Quiznos: 6″ Philly Cheesesteak totals 870 calories.
While calories vary slightly based on exact size and toppings, most regular cheesesteaks from sub chains range from 700 to 900 calories for an average footlong sub.
Ways to Burn off the Calories
The cheesesteak packs a caloric punch, with 900-1800 calories for a full sub. Here is how long it would take to burn off those cheesesteak calories with various exercises:
- Walking: 2-4 hours of brisk walking to burn 700-1400 calories
- Running: 1-2 hours of running to burn 700-1400 calories
- Cycling: 1-2 hours of moderate cycling to burn 700-1400 calories
- Swimming: 1-2 hours of freestyle swimming to burn 700-1400 calories
- HIIT Workout: 45-90 minutes of intense interval training to burn 700-1400 calories
- Strength Training: 90-180 minutes of weight lifting to burn 700-1400 calories
As you can see, burning off all those cheesesteak calories requires a significant amount of physical activity. To avoid excess calorie intake, it is best to balance out your cheesesteak with lighter meals and snacks for the day.
Should You Eat a Jersey Mike’s Cheesesteak if Trying to Lose Weight?
While the cheesesteak is high in fat and calories, it can be part of a healthy weight loss diet in moderation. Here are some tips if you are trying to lose weight but crave an occasional cheesesteak:
- Order the mini or small 6″ sandwich to limit portions
- Load up on low calorie toppings like peppers, onions, lettuce, and tomato
- Opt for lean steak or chicken instead of higher fat meats
- Split the sandwich with a friend or save half for later
- Drink water instead of high calorie drinks like soda or milkshakes
- Pair it with low calorie side dishes like a salad or veggies
- Balance out calories for the day by eating lighter meals and snacks
Enjoyed occasionally and in moderation, a Jersey Mike’s cheesesteak can definitely be part of an overall healthy diet. Just be mindful of portions and ingredients to keep the calorie count in check.
Healthier Sandwich Options at Jersey Mike’s
If you are looking for healthier and lower calorie options when ordering at Jersey Mike’s, here are some better-for-you sandwiches to consider:
- The Veggie Sub – only 240 calories for a mini
- Turkey Breast Sub – 340 calories for a mini
- Ham & Provolone Sub – 320 calories for a mini
- Roast Beef Sub – 370 calories for a mini
- Club Sub – 440 calories for a mini
- Chicken Philly – 640 calories for a mini
These subs all clock in at under 400 calories for a 6-inch mini, making them much lower in calories than a cheesesteak. Load them up with extra veggies and limit high calorie sauces and cheeses for the healthiest options.
The Bottom Line
A Jersey Mike’s cheesesteak ranges from 770 to 1,800 calories depending on size and ingredients. While it is high in fat, sodium, and calories, it can fit into a healthy diet in moderation. To lighten it up, opt for smaller sizes, leaner meats, extra veggies, and easy on the high-calorie sauces. Balance it out by eating light the rest of the day. And if you are looking for lower calorie options, go for subs like the Veggie, Turkey, or Roast Beef.
