The JJ gargantuan is a popular sandwich offered by the submarine sandwich franchise Jimmy John’s. With its 16-inch length and ingredients stacked high, the gargantuan lives up to its name as a very large sandwich. Many customers wonder about the nutrition facts of this sandwich, especially how much protein it contains.
Protein is an important macronutrient that helps build muscle, repair tissue, and perform various metabolic functions. Health authorities recommend eating adequate amounts of protein for good health. Knowing the protein content of the gargantuan sandwich can help customers determine if it fits their dietary needs.
This article will provide a detailed breakdown of the protein content in a JJ gargantuan sandwich. It will look at the amount of protein in each ingredient and calculate the total protein per sandwich. Tips will also be provided for customizing your gargantuan order to increase or reduce the protein amount. Keep reading to learn everything you need to know about the protein in JJ’s popular oversized sub.
Protein in Bread
The foundation of a gargantuan sandwich is, of course, the bread. JJ’s uses 16-inch loaves of French bread to construct this massive sub. French bread is made with wheat flour, which contains gluten proteins.
A typical serving of French bread (one slice) provides around 2-3 grams of protein. Since a full gargantuan loaf contains 8 slices of bread, the total protein from the bread comes out to approximately 16-24 grams. This establishes a solid protein base for this protein-packed sub.
Ways to Modify Protein from Bread
Customers can make the following bread modifications to alter the gargantuan’s protein content:
– Request gluten-free bread: This will remove the gluten protein and lower the protein count.
– Substitute a low-carb lettuce wrap: Eliminating the bread altogether will cut out its protein.
– Add extra bread or double meat: Adding more bread slices or double meat will increase the protein.
Protein in Meats
Now let’s look at the massive amounts of meats packed into the JJ gargantuan. This sandwich comes loaded up with 1/4 pound each of ham, roast beef, turkey, and salami. That’s a full pound of assorted sliced meats!
Here is a breakdown of the protein in each of the gargantuan meats:
– Ham – Approx. 18g protein per 1/4 pound
– Roast beef – Approx. 25g protein per 1/4 pound
– Turkey – Approx. 28g protein per 1/4 pound
– Salami – Approx. 18g protein per 1/4 pound
In total, the one pound of meats provides around 89g of protein, contributing a majority of this sandwich’s protein content. The turkey and roast beef, in particular, are high in protein and pack a punch in every bite.
Ways to Modify Protein from Meat
Some options for customizing the protein from the meats include:
– Add extra meat: Double meat or add bacon to get even more protein.
– Substitute vegetarian protein: Trade meats for hummus, tofu, tempeh.
– Reduce portion size: Order a slim or mini-slim to get less protein.
Protein in Cheese
No massive sandwich is complete without melted cheese! The JJ gargantuan comes with two full slices of provolone cheese.
One slice (1 ounce) of provolone cheese provides around 7-8 grams of protein. So two slices of provolone contribute 14-16 grams of protein to the gargantuan.
The gooey melted cheese boosts the protein level and gives this overstuffed sub an extra hit of savory satisfaction.
Ways to Modify Protein from Cheese
Customers can modify the cheese portion to adjust the protein:
– Add extra cheese: Get a protein boost by asking for extra cheese.
– Substitute cheese: Trade provolone for low-fat swiss cheese to reduce fat while maintaining protein.
– Hold the cheese: Eliminate cheese altogether to cut its protein contribution.
Protein in Vegetables
In addition to the meats and cheese, the JJ gargantuan comes with a medley of fresh vegetables.
The standard veggies are lettuce, tomato, onion, and pickles. Here is the minimal protein found in each:
– Lettuce – 0.5g protein per serving
– Tomato – 1g protein per tomato slice
– Onion – 0.5g protein per onion slice
– Pickles – 0g to 1g protein per pickle spear
So the vegetables provide around 2-3 grams total protein. Not a significant source, but every bit counts!
Ways to Modify Protein from Vegetables
Some options for boosting protein from the vegetables include:
– Add protein-packed veggies like mushrooms or bell peppers.
– Hold the veggies to focus on meat and cheese for protein.
– Ask for extra servings of tomato and onion to increase protein a bit.
Protein in Sauces and Seasonings
The final ingredients that make up a JJ gargantuan are the sauces and seasonings.
The standard sandwich comes with mayo, mustard, lettuce, tomato, onion, and pickles. The protein content from these is negligible at less than 1 gram total.
However, customers can request extra sauces or seasonings that add a protein punch:
– Add guacamole: 2-3g protein per serving
– Add hummus: 5-7g protein per serving
– Add hot peppers: 1g protein per pepper
– Add oil and vinegar dressing: 0.5g protein per tablespoon
So loading up on certain sauces and spices can help push up the protein count slightly. Though not a major contributor compared to the meats and cheese.
Total Protein in JJ Gargantuan
Now let’s total up the protein content from each gargantuan ingredient:
| Bread | 16-24g |
| Meats | 89g |
| Cheese | 14-16g |
| Veggies | 2-3g |
| Sauces | 0-3g |
That brings the full protein amount in a regular JJ gargantuan sandwich to approximately:
**121 to 135 grams of protein**
As you can see, this gigantic sandwich packs a huge punch of protein in every bite! That covers anywhere from 80% to 100% of the recommended daily protein intake for most adults.
High in Protein for Strength and Recovery
With its hefty protein content, the JJ gargantuan sandwich makes an ideal meal choice for strength athletes, bodybuilders, and anyone looking to build & repair muscle tissue. The abundance of protein can help support exercise recovery.
Getting a full day’s worth of protein from a single sandwich is also very convenient for those with busy, active lifestyles. Just one gargantuan sub can fit the protein bill.
Modify Order to Customize Protein
Keep in mind that the protein amount can be adjusted up or down based on sandwich modifications and customization.
Some examples:
– Go double meat and add bacon for extra high protein.
– Substitute bread for lettuce wrap to cut carbs and moderate protein.
– Order extra cheese and guacamole to get more protein from non-meat sources.
– Choose a slim to reduce portion size and total protein amount.
So the gargantuan can be adapted to meet your specific protein goals. Whether you need maximum protein or a lighter protein meal, this sandwich can be customized to fit your needs.
Other High Protein Options at Jimmy John’s
Beyond the gargantuan, Jimmy John’s has other excellent high protein menu items. Some examples:
– Hunter’s Club: Features double roast beef and turkey for 54g protein.
– Country Club: Packed with ham, turkey, roast beef (46g protein).
– Vito: Mounds of salami, capicola, and provolone (44g protein).
– Big John: Roast beef, lettuce, onion (39g protein).
For low-carb protein, try subs wrapped in lettuce instead of bread, or bowls served salad-style. Add extra meat and cheese to any sandwich or salad to amp up the protein power.
Quality Protein Sources
It’s important to note that the gargantuan sandwich provides protein from quality whole food sources. The turkey, roast beef, ham and salami are minimally processed meats containing a full amino acid profile.
This makes the protein more bioavailable than heavily processed alternatives like cold cuts laden with fillers, salts and preservatives.
For those avoiding or limiting meat, options like guacamole and hummus provide plant-based proteins. Jimmy John’s offers both meat and plant proteins to meet varying dietary preferences.
Conclusion
When it comes to protein punch, the JJ gargantuan sandwich delivers. With stacked layers of whole food meats, cheese and vegetables, this mega sub packs up to 135 grams of protein in every 16-inch loaf. That covers the full daily recommended intake and then some, ideal for strength training, muscle building and active lifestyles.
Yet the protein amount can be easily customized based on your needs – add extra meat and cheese for more, or reduce portions sizes for less. With its adaptable protein content from quality sources, the gargantuan sandwich makes a nutritional all-star that can power your day.
