Jersey Mike’s is a popular sandwich chain that offers a variety of sub sandwiches, including a mini veggie sub. For those watching their calorie intake, it’s important to know how many calories are in the food you eat. This article will provide a detailed breakdown of the nutrition information for a Jersey Mike’s mini veggie sub.
Overview of Jersey Mike’s Mini Veggie Sub
The Jersey Mike’s mini veggie sub contains a variety of fresh vegetables and condiments on Jersey Mike’s 7-grain whole wheat bread. The standard veggies include lettuce, tomatoes, onions, green peppers, cucumbers, and olives. The condiments are Jersey Mike’s Famous Sub Oil and red wine vinegar.
The mini size contains about half the amount of vegetables compared to the regular size sub. Jersey Mike’s offers customers the ability to customize their mini veggie sub by adding or removing ingredients. The nutrition information provided here is for the standard mini veggie sub with no customizations.
Nutrition Facts for Jersey Mike’s Mini Veggie Sub
According to Jersey Mike’s website, here are the nutrition facts for a mini veggie sub:
| Nutrient | Amount |
|---|---|
| Calories | 230 |
| Total Fat | 4.5g |
| Saturated Fat | 0.5g |
| Trans Fat | 0g |
| Cholesterol | 0mg |
| Sodium | 480mg |
| Total Carbohydrates | 41g |
| Dietary Fiber | 6g |
| Sugars | 4g |
| Protein | 8g |
As you can see from the nutrition label, a Jersey Mike’s mini veggie sub contains 230 calories. It also provides 8g of protein and 6g of fiber. Now let’s take a more in-depth look at the calorie and nutrient contents.
Breakdown of Calories and Macronutrients
Here is a breakdown of where the calories come from in a mini veggie sub:
- Total fat: 45 calories
- Carbohydrates: 164 calories
- Protein: 32 calories
The majority of calories come from carbohydrates. The mini veggie sub contains 41g of total carbs, which includes 6g of dietary fiber and 4g of sugar. The protein accounts for 8g or 32 calories, while the total fat provides 45 calories.
In terms of macronutrients, a Jersey Mike’s mini veggie sub contains:
- Total fat: 4.5g
- Saturated fat: 0.5g
- Carbohydrates: 41g
- Fiber: 6g
- Sugars: 4g
- Protein: 8g
The veggie sub is low in saturated fat and contains no trans fat or cholesterol. The fiber content is a good source coming from the vegetables and whole wheat bread. The sugar amount is low since there are no added sugars.
Calories from Each Veggie Sub Ingredient
To get a more detailed view, here is a breakdown of the approximate calories each mini veggie sub ingredient contributes:
- 7-grain wheat bread: 120 calories
- Lettuce: 5 calories
- Tomatoes: 10 calories
- Onions: 15 calories
- Green peppers: 10 calories
- Cucumbers: 5 calories
- Olives: 25 calories
- Oil & vinegar: 40 calories
As shown, the bread contributes the most calories at 120. The vegetables provide relatively low amounts of calories ranging from 5-15 calories each. The oil and vinegar dressing tops it off with 40 calories.
Does Customizing Affect the Calorie Count?
The nutrition information provided is based on the standard mini veggie sub. However, Jersey Mike’s offers customers the option to customize their subs by adding or removing ingredients. So does customizing your mini veggie sub affect the calorie count?
Yes, customizing your sub can alter the calories and nutrients. Here are some examples of how your choices impact the nutrition:
- Adding extra vegetables like banana peppers, jalapeños, or extra tomato will slightly increase the calories.
- Removing olives or oil & vinegar will lower the calorie count.
- Opting for lite oil and vinegar dressing saves about 40 calories.
- Cheese adds about 50 calories per slice.
- Asking for extra dressing increases calories from the oil.
In most cases, adding extra veggies provides additional nutrition and fiber without packing on too many extra calories. Removing high-calorie ingredients reduces the total. And swapping the regular oil and vinegar for the lite version saves a significant amount of calories.
Tips for Keeping Calories Low at Jersey Mike’s
Here are some tips to keep calories lower when ordering a mini veggie sub from Jersey Mike’s:
- Opt for the mini size instead of regular
- Get it on whole wheat bread instead of white
- Load up on extra veggies you enjoy
- Ask for lite oil and vinegar dressing
- Hold the cheese
- Skip any chips or cookies as sides
- Order water or unsweetened tea instead of soda
- Use spicy mustard instead of mayo-based dressings
- Avoid extra meat or double meat
Adopting some of these simple swaps allows you to keep the calories in check while still enjoying a flavorsome sub sandwich. You can pick the most nutrient-dense add-ons to maximize nutrition and satisfaction from your mini veggie sub.
Nutritional Benefits of Jersey Mike’s Mini Veggie Sub
While it’s important to know the calorie content, the mini veggie sub provides some valuable nutrition:
- Protein – 8g protein helps you stay satisfied and aids muscle recovery after exercise.
- Fiber – 6g fiber promotes healthy digestion and stabilizes blood sugar.
- Vitamin C – Tomatoes, peppers, and greens provide immune-boosting vitamin C.
- Potassium – Vegetables supply potassium, an electrolyte that regulates fluid balance.
- Phytonutrients – Vegetables contain antioxidants and phytonutrients that reduce inflammation.
So along with being relatively low in calories, the mini veggie sub offers protective antioxidants, energizing carbohydrates, and filling protein and fiber. This makes it a nutritious choice when following a plant-based diet.
Comparing Calories to Other Jersey Mike’s Subs
How does the mini veggie sub compare calorie-wise to other subs on the Jersey Mike’s menu? Here is a calorie comparison of some popular mini subs:
| Sub Type | Calories |
|---|---|
| Veggie | 230 |
| Club (Ham & Turkey) | 260 |
| Roast Beef | 260 |
| Turkey | 240 |
| Chipotle Chicken | 280 |
The mini veggie sub is on the lower end for calories compared to other classic sub options. Going for turkey or roast beef provides a similar calorie count. Adding any type of meat bumps up the calories a bit. The chipotle chicken comes in highest at 280 calories for a mini-size.
Mini Veggie Sub Calories Compared to Other Fast Foods
To put the 230 calories into perspective, here’s how it compares to some other common fast food meals:
- McDonald’s Cheeseburger – 300 calories
- Wendy’s Crispy Chicken Sandwich – 380 calories
- Burger King Whopper Sandwich – 660 calories
- Small order of McDonald’s French Fries – 230 calories
- Starbucks Blueberry Muffin – 500 calories
A Jersey Mike’s mini veggie sub contains fewer calories than popular burgers, fried chicken sandwiches, and baked goods at other chains. It has about the same amount of calories as a small side of french fries.
Overall, the mini veggie sub clocks in at a relatively modest amount of calories compared to most fast food options. You can feel good about enjoying this sandwich even if counting your calories!
Conclusion
In summary, a Jersey Mike’s mini veggie sub contains about 230 calories. The majority of calories come from carbohydrates, with smaller amounts from protein and fat. Customizing your mini sub by adding or removing ingredients can alter the calories and nutrition. But keeping it simple with extra veggies and lite dressing allows you to maximize nutrition while controlling calories.
Compared to high-calorie burgers and fried items at other chains, the mini veggie sub represents a healthier sub sandwich choice when watching your calorie intake. The abundance of vegetables provides vitamins, minerals, fiber, and phytonutrients as well. Next time you visit Jersey Mike’s, you can build a satisfying mini veggie sub containing 230 calories and wholesome nutrition.
