Jersey Mike’s is a popular submarine sandwich franchise with over 2,000 locations across the United States. One of their most popular sandwiches is the turkey provolone sub. For people watching their calorie intake or following a specific diet plan, knowing the calorie content of menu items is important. In this article, we will provide a detailed breakdown of the calories in a Jersey Mike’s turkey provolone sandwich.
Calories in Jersey Mike’s Turkey Provolone Sandwich
The total calories in a regular 7 inch Jersey Mike’s turkey provolone sandwich on white bread with lettuce, tomatoes, onions, oil, vinegar, and spices is approximately 640 calories. This is based on the standard ingredients and serving sizes provided by Jersey Mike’s nutrition information. Here is a breakdown of the calories from each ingredient:
Bread
– White Sub Roll: 220 calories
The standard sub roll at Jersey Mike’s contains 220 calories. This accounts for a significant percentage of the total calories. Selecting a wheat wrap or sub minus the bread can lower the calorie count.
Protein
– Turkey Breast: 120 calories
– Provolone Cheese: 110 calories
The turkey breast provides 120 calories in a regular 7 inch sub. Opting for a lower calorie protein like roast beef could reduce the calories slightly. The provolone cheese adds 110 calories. Choosing a lower fat cheese option would reduce the calories.
Vegetables
– Lettuce: 5 calories
– Tomatoes: 10 calories
– Onions: 15 calories
The vegetables provide about 30 calories total in a Jersey Mike’s turkey provolone. Increasing the portion of veggies boosts nutrients while minimizing calories.
Condiments
– Olive Oil: 45 calories
– Red Wine Vinegar: 0 calories
– Spices: 25 calories
Olive oil accounts for 45 calories. Eliminating the oil would lower the calories but reduce some flavor. The red wine vinegar adds negligible calories. Spices like salt, pepper, oregano, and hot peppers add around 25 calories.
Lower Calorie Options
There are several ways to reduce the calorie count of the turkey provolone sandwich at Jersey Mike’s:
Size
– Mini (5 inch) Sub: 480 calories (saves 160 calories)
Choosing the smaller mini sub saves 160 calories compared to the regular 7 inch sandwich. The mini has smaller portions of all the ingredients.
Bread
– Wheat Wrap: 200 calories (saves 20 calories)
Opting for a wheat wrap instead of white sub roll saves about 20 calories. Further savings come from skipping the bread entirely.
Protein
– Roast Beef: 90 calories (saves 30 calories)
– No Cheese: Saves 110 calories
Roast beef has around 90 calories per serving compared to 120 calories in turkey. Skipping the cheese eliminates 110 calories.
Condiments
– No Oil: Saves 45 calories
– No Spices: Saves 25 calories
– Mustard Instead of Mayonnaise: Saves 90 calories
Removing the olive oil eliminates 45 calories, while skipping the spices saves 25 calories. Choosing mustard over mayonnaise reduces the calorie count by 90 calories.
Extra Vegetables
– Add Spinach: 5 calories
– Add Banana Peppers: 5 calories
– Add Cucumbers: 10 calories
Increasing the portion size of vegetables like spinach, banana peppers, and cucumbers boosts nutrients while adding minimal extra calories.
Nutritional Value
While the calorie count is important for weight management, it is also crucial to consider the nutritional value when choosing menu items. Here is an overview of the nutrition you get in a 7 inch Jersey Mike’s turkey provolone sandwich:
Protein
– Turkey and Cheese: 30g protein
The combination of turkey and provolone cheese provides 30 grams of protein. This helps you meet your daily protein needs.
Carbohydrates
– Bread: 36g carbs
The white sub roll supplies 36 grams of carbohydrates. Choosing wheat bread can increase fiber.
Fat
– Cheese: 9g fat
– Olive Oil: 5g fat
The provolone cheese and olive oil provide 14 grams of fat. Selecting low-fat options helps reduce total fat.
Vitamins and Minerals
– Vitamin C: Tomatoes and onions
– Folate: Bread and turkey
– Calcium: Cheese
– Iron: Turkey
– Potassium: Turkey and vegetables
You get vitamins like C, folate, and minerals like calcium, iron, and potassium from the assortment of whole food ingredients.
Healthy Preparation Tips
You can modify the standard turkey provolone sandwich at Jersey Mike’s to further boost nutrition and reduce calorie density. Here are some healthy preparation suggestions:
Ask for Easy on the Oil
Request easy or light olive oil to trim 45 calories and 5 grams of fat.
Load Up On Veggies
Get extra servings of spinach, tomatoes, onions, banana peppers, and cucumbers for more fiber, vitamins, minerals, and bulk with minimal calories.
Mustard Over Mayonnaise
Choose mustard instead of mayonnaise to save 90 calories and 10 grams of fat.
Go Easy on Salt and Spices
Ask for no added spices or minimal salt to reduce sodium, especially if you have high blood pressure or heart health concerns.
Try a Salad Wrap
Opt for a salad wrap with lettuce, turkey, tomatoes, onions, peppers, cucumbers, and provolone in a spinach wrap instead of bread to save carbs.
Share Your Sandwich
Split your sub with a friend or save half for later to cut calories and control portions.
Comparable Sandwich Options
Jersey Mike’s turkey provolone is just one of many sandwich choices. Here is how it compares to some other popular subs in terms of calories:
| Sandwich | Calories |
|---|---|
| Jersey Mike’s Turkey Provolone (7 inch) | 640 |
| Subway Oven Roasted Turkey Breast (6 inch) | 320 |
| Jimmy John’s Turkey Tom (8 inch) | 560 |
| Firehouse Subs Hook & Ladder Sub | 810 |
| Jersey Mike’s Chipotle Cheesesteak | 950 |
As you can see, calories can vary significantly based on the type of sandwich. In general, turkey, roast beef, and ham subs tend to be lower in calories than cheesessteaks and clubs layered with deli meat. Choosing grilled chicken and veggie subs are other tactics to lower the calorie density.
Kid’s Meal Options
Jersey Mike’s offers several kid-friendly subs with smaller portions. Here are some lower calorie choices for children:
Ham and Cheese
– Mini Ham and Provolone: 320 calories
This 5 inch sub uses lower calorie ham instead of higher fat meats like salami. Choosing provolone over American cheese also trims calories.
Turkey and Cheese
– Mini Turkey and Provolone: 300 calories
Like the adult version, the mini turkey and provolone makes a healthier kid’s meal choice due to the lower calorie turkey breast.
Veggie Options
– Grilled Veggie Mini: 230 calories
– Salad Wrap: 210 calories
The grilled veggie sub or salad wrap make excellent lower calorie choices by focusing on vegetables instead of deli meats.
Tips for Dining Out
If you are trying to control your weight or calories, enjoying subs from Jersey Mike’s is still possible with a little planning:
Split the Sandwich
Share a 7 or 8 inch sub with a friend or take half home for later. This cuts the calories in half.
Size Down
Opt for a mini 5 inch sub or kid’s portion to trim calories without missing out.
Skip the Sides
Pass on the chips, cookies, and drinks. Stick to just your sandwich to limit calories.
Hydrate with Water
Enjoy your sub with a bottle of water instead of sugary soda or juice.
Watch the Sauces
Flavor your sandwich with mustard, vinegar, and oil instead of creamy dressings like ranch or mayonnaise.
Making Healthy Choices
Sub shops like Jersey Mike’s offer plenty of ways to customize your sandwich. Follow these tips to keep your sub healthy:
Pick Whole Grain Bread
Choose whole grains like wheat or rye for more fiber and nutrients vs. white rolls.
Load Up the Veggies
Take advantage of unlimited free veggies like lettuce, tomatoes, onions, peppers, and cucumbers to fill up.
Go Easy on Cheese
Limit high-fat cheese or skip it altogether to significantly reduce calories and saturated fat.
Mustard Over Mayonnaise
Select mustard, vinegar, hot peppers, or oil for flavor instead of mayonnaise-based sauces.
Opt for Grilled Protein
Grilled chicken breast, turkey, or roast beef are healthier protein choices than heavily processed deli meats.
Turn It Into a Salad
Portion out ingredients like meat, cheese, and veggies over a salad instead of heavy bread for a lighter meal.
Health Benefits of Jersey Mike’s Turkey Provolone
While it’s important to watch calories and ingredients, the turkey provolone sandwich also provides good nutrition:
Lean Protein
Turkey breast provides lean protein to help build muscle, burn fat, and keep you feeling full.
Probiotics
The provolone cheese contains probiotics that support digestive and immune health.
Fiber
Whole grain bread and vegetables supply fiber to promote good digestion and heart health.
Vitamins and Minerals
The assortment of vegetables contribute vitamins A, C, and K as well as minerals like potassium.
Heart Healthy Fats
Olive oil contains monounsaturated fats that can improve cholesterol levels when consumed in moderation.
Conclusion
A Jersey Mike’s turkey provolone sandwich contains approximately 640 calories in a regular 7 inch sub based on standard ingredients. There are several ways to reduce the calories by modifying the size, bread, protein, cheese, condiments, and vegetable toppings. Compare nutrition facts online or in restaurants to make the healthiest choices. While it’s higher in calories than some subs, Jersey Mike’s turkey provolone still provides lean protein, fiber, vitamins, minerals, and heart healthy fats when enjoyed in moderation as part of an overall balanced diet.
