Jersey Mike’s is a popular sandwich chain known for its fresh sliced subs made with authentic Northeast-American style bread. The Original Italian is one of their most classic subs, featuring provolone cheese, ham, prosciuttini, cappacuolo, salami, and pepperoni topped with lettuce, tomatoes, onions, vinegar, oil, and Italian spices.
Nutrition Facts for Jersey Mike’s Original Italian Regular
The nutrition information for a Jersey Mike’s Original Italian Regular sandwich is as follows:
| Nutrient | Amount |
|---|---|
| Calories | 770 |
| Total Fat | 32g |
| Saturated Fat | 12g |
| Trans Fat | 1.5g |
| Cholesterol | 65mg |
| Sodium | 1590mg |
| Total Carbohydrates | 69g |
| Dietary Fiber | 4g |
| Sugars | 8g |
| Protein | 40g |
As you can see, a regular Original Italian sub from Jersey Mike’s contains 770 calories. This makes it a high calorie sandwich option.
Calorie and Macronutrient Breakdown
Now let’s take a more in-depth look at the calories and macronutrients in an Original Italian Regular:
- Total Fat: 32g
- Saturated Fat: 12g
- Trans Fat: 1.5g
- Cholesterol: 65mg
- Sodium: 1590mg
- Total Carbohydrates: 69g
- Dietary Fiber: 4g
- Sugars: 8g
- Protein: 40g
The majority of the calories in the Original Italian regular come from fat (32g total) and carbohydrates (69g total). The sandwich also contains a significant amount of protein (40g).
The fat content is quite high, given that the recommended daily limit for saturated fat is 20-35g per day. So this one sandwich supplies over a third of the recommended saturated fat for an entire day.
The carbohydrate amount is also substantial. Since there are 69g total carbs with only 4g coming from fiber, the net carbs amount to 65g. This is a large portion of carbs for just one meal.
Lastly, the 40g of protein is a positive aspect, providing a filling and muscle-repairing macronutrient.
Breakdown of Calories by Macronutrient
Here is a breakdown of the calories in the Original Italian regular from each macronutrient source:
- Total Fat: 32g x 9 calories/gram = 288 calories from fat
- Carbohydrates: 69g x 4 calories/gram = 276 calories from carbs
- Protein: 40g x 4 calories/gram = 160 calories from protein
As shown, the calories are almost evenly distributed between fat (288 calories) and carbohydrates (276 calories). Protein accounts for a smaller but still significant portion (160 calories).
In percentage terms:
- 37% of the calories come from fat
- 36% of the calories come from carbohydrates
- 21% of the calories come from protein
This macronutrient breakdown is fairly typical for a deli meat sandwich, with over a third of the calories coming from fat, over a third from carbs, and around a fifth from protein.
Calories Based on Sandwich Size
The nutrition information provided above is specifically for a Jersey Mike’s Original Italian Regular sandwich. But Jersey Mike’s offers this sub in different sizes:
- Mini (5 inches)
- Regular (7 inches)
- Giant (14 inches)
The calorie and macronutrient amounts will vary based on the size you select:
| Sandwich Size | Calories | Fat (g) | Carbs (g) | Protein (g) |
|---|---|---|---|---|
| Mini | 370 | 16 | 33 | 19 |
| Regular | 770 | 32 | 69 | 40 |
| Giant | 1480 | 62 | 134 | 77 |
As expected, the Nutrition doubles from mini to regular, and doubles again from regular to giant. So you can customize the amount of calories and nutrients by choosing a smaller or larger sandwich.
Comparing Calories to Other Jersey Mike’s Subs
The Original Italian is one of the higher calorie options at Jersey Mike’s. Here’s how it compares to some other popular Jersey Mike’s subs for a regular 7-inch size:
| Sandwich | Calories |
|---|---|
| Club Supreme | 690 |
| The Veggie | 460 |
| Roast Beef & Provolone | 640 |
| Chipotle Cheesesteak | 810 |
| Original Italian | 770 |
| Tuna Fish | 600 |
| Turkey Breast & Provolone | 560 |
The Italian Regular has more calories than turkey or roast beef subs, and slightly less than the Chipotle Cheesesteak. Going with a veggie sub can cut the calories significantly compared to an Italian Original.
How the Calories Fit Into Your Daily Needs
So how do the 770 calories in a Jersey Mike’s Original Italian Regular sandwich fit into your daily recommended calorie needs?
The average sedentary adult male needs around 2,400 calories per day, while the average sedentary adult female needs around 1,800 calories.
For a male, the 770 calories from this sub would provide 32% of daily calorie needs. For a female, this would provide 43% of daily needs.
However, if you are more active than average, your calorie needs could be higher. For example:
- Moderately active male: 2,800 calories per day. The sub would provide 27% of daily needs.
- Moderately active female: 2,200 calories per day. The sub would provide 35% of daily needs.
- Very active male: 3,200 calories per day. The sub would provide 24% of daily needs.
- Very active female: 2,400 calories per day. The sub would provide 32% of daily needs.
So depending on your individual calorie needs, this one sandwich could provide anywhere from 24% to 43% of your daily recommended calorie intake.
For most people, consuming this entire sub in one sitting would make up a high proportion of your daily calories. You’ll probably want to balance it out by eating lighter foods and snacks for the rest of the day.
Tips for Reducing Calories in the Original Italian
If you want to enjoy the Original Italian sub but reduce the calorie count, here are some tips:
- Order a mini (5-inch) size instead of regular.
- Ask for extra vegetables like spinach, tomatoes, onions, peppers to bulk up the sandwich.
- Hold the oil and ask for vinegar instead for flavor.
- Choose wheat bread instead of white to increase fiber.
- Ask for double provolone cheese instead of the deli meats.
- Order your sandwich as a lettuce wrap instead of bread.
- Opt for mustard instead of mayo-based dressings.
- Share the sandwich with a friend or save half for later.
Using some of these tweaks can reduce the calories, fat, carbs, and sodium in the Original Italian sandwich. You can still enjoy the great Jersey Mike’s taste while lightening it up.
Should You Eat the Entire Sandwich in One Sitting?
With 770 calories in the entire sub, should you eat the whole thing at once?
That depends on your own daily calorie goals and activity level. But for most people, consuming the entire sandwich in one meal is excessive.
The American Heart Association recommends spacing meals out over the day and avoiding large portions that provide over 30% of your calorie needs in one sitting. This sub easily exceeds that at around 30-40% of calorie needs.
Plus, the Original Italian is high in sodium at 1590mg. Consuming all that sodium at once may lead to bloating or water retention. It’s generally healthier to spread sodium intake out.
Here are some tips if you order a whole Original Italian sub:
- Split it in half and save the other portion for later.
- Split it with someone else so you each eat half.
- Eat half the sub, then take a break of at least 30 minutes before finishing.
- Drink plenty of water while eating to help digest and counter the salt.
- Pair it with lower calorie side items like a salad or fresh fruit.
Overall, it’s probably not the best idea nutritionally to eat the entire 7-inch Italian sub in one sitting. Split it into multiple portions or meals to better balance your calorie and sodium intake.
Conclusion
A Jersey Mike’s Original Italian Regular submarine sandwich contains a hefty 770 calories, with 37% of the calories from fat, 36% from carbs, and 21% from protein. For most adults, consuming the entire 7-inch sub would provide over 30% of daily calorie needs.
To lighten the calorie load, order a smaller size, load up on veggies, or split the sandwich into multiple meals. While the Original Italian may be high in calories, there are many ways to still enjoy this classic Jersey Mike’s sandwich as part of a healthy diet.
