Quick Answer
A Jimmy John’s turkey Tom Unwich without mayo contains around 290 calories. The turkey Tom Unwich is one of Jimmy John’s low-calorie sandwich options, coming in at under 300 calories without mayo.
Calculating the Calories
To determine the calories in a turkey Tom Unwich without mayo, we need to look at the nutrition information for each ingredient:
Turkey
Jimmy John’s uses thin sliced turkey breast on their sandwiches. A serving of 4 oz (about 113g) of sliced turkey breast contains around 120 calories.
Cheese
The Tom Unwich comes with provolone cheese. One slice (about 28g) of provolone cheese has around 80 calories.
Lettuce
The sandwich comes with lettuce, which has minimal calories. About 1 cup (25g) of shredded lettuce has 5 calories.
Tomato
Sliced tomatoes are also included on the sandwich. One small tomato (123g) has around 20 calories.
Onion
Thinly sliced onions are also standard. A 1/4 cup (40g) of sliced onion has around 15 calories.
Bread
Instead of bread, the Tom Unwich uses lettuce wrap “bread.” The lettuce wraps add minimal calories.
Mayo
Since we’re looking at the sandwich without mayo, there are no calories from mayo. One tablespoon (about 14g) of regular mayo would add around 90 calories.
Calorie Calculation
| Ingredient | Serving | Calories |
| Turkey | 4 oz (113g) | 120 |
| Provolone cheese | 1 slice (28g) | 80 |
| Lettuce | 1 cup (25g) | 5 |
| Tomato | 1 small (123g) | 20 |
| Onion | 1/4 cup (40g) | 15 |
| Lettuce wrap “bread” | 2 wraps | 10 |
| Total Calories | 290 |
As shown in the table above, the total calories in a Jimmy John’s turkey Tom Unwich without mayo comes to around 290 calories. This is calculated by adding up the calories for each ingredient included on the sandwich.
The biggest contributors of calories are the turkey and cheese. The vegetables and lettuce wraps add minimal calories to the sandwich. By skipping the mayo, we save around 90 calories compared to the regular Tom Unwich with mayo.
Nutrition Benefits
The turkey Tom Unwich makes a nutritious light lunch or dinner option. Here are some of the nutrition benefits of ordering this sandwich without mayo:
High Protein
The turkey breast provides a good amount of protein – around 24g in the 4 oz serving. Protein helps keep you full and satisfied.
Low Calories
At just 290 calories without mayo, this sandwich makes a slimming choice if you are watching your calorie intake.
Vegetables
You get nutrients from the tomato, onion, and lettuce. Vegetables provide fiber, vitamins, minerals, and antioxidants.
Low Carb
Skipping the bread keeps the carb content low at around 15g net carbs. This makes it a good choice for low carb and keto diets.
No Trans Fats
The turkey, cheese, and vegetables contain no trans fats. Trans fats are unhealthy and linked to heart disease.
Jimmy John’s Nutrition Information
To see the full nutrition facts for all of Jimmy John’s sandwich options, you can check their online nutrition calculator. Here are the basic nutrition facts for the turkey Tom Unwich without mayo:
| Calories | 290 |
| Total Fat | 12g |
| Saturated Fat | 5g |
| Trans Fat | 0g |
| Cholesterol | 60mg |
| Sodium | 680mg |
| Total Carbs | 15g |
| Dietary Fiber | 4g |
| Sugar | 3g |
| Protein | 24g |
As you can see, the turkey Tom Unwich without mayo is low in calories, fat, carbs, and sugar. It provides a good amount of protein. It’s ideal for low calorie, low carb, paleo, and keto diets.
Ways to Reduce the Calories Further
If you want to reduce the calories of the turkey Tom Unwich even more, here are some suggestions:
Skip the Cheese
Skipping the cheese would subtract around 80 calories. Order it as a turkey lettuce wrap instead.
Extra Vegetables
Add extra veggies like spinach, cucumbers, peppers to add more bulk and nutrients without adding many calories.
Mustard Instead of Mayo
Opt for mustard instead of mayo to subtract calories and fat. Mustard has only around 5-10 calories per teaspoon.
9 Grain Wheat Substitute Lettuce Wraps
Using two lettuce wraps instead of multigrain bread will save about 80 calories.
Cut the Sandwich in Half
Order a 6″ mini sub instead of a full 15″ sub to cut the portion and calories in half.
Making some of these simple modifications can help reduce the calorie content even more, for example cutting it down to around 200 calories or less.
Healthier Sandwich Alternatives to Consider
Some other lower calorie sandwich options at Jimmy John’s include:
J.J. Unwich
This sandwich is a lettuce wrap with turkey, provolone, cucumbers, spouts, tomato and onion. Without mayo or dressing it’s around 200 calories.
Slim Lite Unwich
With roast beef, provolone, tomato, sprouts, cucumbers, onion and mustard, this comes in at 210 calories without mayo.
Club Lite Unwich
Roast beef, turkey, provolone cheese, tomato, sprouts, cucumber and onion on a lettuce wrap has approximately 230 calories without mayo.
Veggie Sub
A 9-grain wheat sub with provolone cheese, cucumber, tomato, spinach, onion, green pepper and Jimmy mustard comes in at around 320 calories.
For an even healthier option, you can ask for double veggies on these Unwiches and sandwiches. Going mayo-free also helps lighten them up.
Tips for Ordering at Jimmy John’s
Here are some tips to lighten up your order at Jimmy John’s:
Choose Unwich Lettuce Wraps
Opting for the Unwich option instead of bread saves carbs and calories.
Load Up on Veggies
Get extra vegetables instead of cheese or meat to add fiber and nutrients without excess calories.
Pick Mustard over Mayo
Mustard has far fewer calories than mayo or creamy dressings.
Skip the Oil and Vinegar
The oil and vinegar dressing adds about 140 calories – skip it if watching calories.
Go Easy on Cheese
Cheese packs a lot of calories. Opt for extra veggies instead of extra cheese.
Pick 6″ Mini Subs
The mini sizes have fewer calories and carbs than the full size 15″ subs.
Following these tips can help reduce the calories, carbs, fat and sodium in your Jimmy John’s order.
Sample Low Calorie Jimmy John’s Meal
Here’s an example of a low calorie Jimmy John’s meal:
– Slim Lite Unwich (210 calories)
– Bag of plain baked chips (120 calories)
– Diet soda or unsweetened iced tea (0 calories)
This entire meal comes out to just 330 calories. It provides a good balance of protein, healthy fat, and carbs along with vitamin-rich veggies.
conclusions
In summary, a Jimmy John’s turkey Tom Unwich without mayo contains around 290 calories. The turkey and cheese provide protein, while the veggies add nutrients without many calories. It makes a nutritious, low calorie sandwich option.
Further modifications like skipping the cheese or picking an Unwich or veggie sandwich can reduce the calories even more. Be mindful of high calorie add-ons like cheese, dressings and bread. Overall, Jimmy John’s offers many healthy and diet-friendly options if you customize your order. Choosing Unwiches, loading up on veggies, and limiting mayo and cheese are great ways to enjoy sandwiches without excess calories.
