Is the veggie sandwich at Jimmy Johns healthy?

When choosing a quick sandwich for lunch, many health-conscious customers wonder if the veggie sandwiches at Jimmy Johns are actually a nutritious option. With fresh veggies and flavorful sauces, the sandwiches seem like a good choice compared to traditional fast food. But are these sandwiches as healthy as they appear?

In this comprehensive guide, we will analyze the nutritional content of Jimmy Johns’ veggie sandwiches to determine if they make a smart lunch choice for those looking to eat healthy. We will look at the calorie count, fat content, protein, and other key nutrition facts. We will also consider how these sandwiches compare to other menu options at Jimmy Johns and similar fast casual restaurants. Read on for the complete nutritional breakdown and our final verdict on whether Jimmy Johns’ veggie sandwiches are truly a healthy option.

What’s in Jimmy Johns’ Veggie Sandwiches?

To understand the nutritional value of these sandwiches, we first need to look at what goes into them. Jimmy Johns offers three main veggie sandwich options on its regular menu:

  • The Veggie Sandwich
  • The Veggie Slim Sandwich
  • The J.J. Gargantuan Veggie Sandwich

The ingredients in each sandwich vary slightly, but they all feature a base of veggies like guacamole, lettuce, tomatoes, onions, and cucumbers. The Veggie Slim leaves out the cheese and uses reduced mayo, while the J.J. Gargantuan piles on extra meatless meat, cheese, and sauce.

The bread also impacts the nutrition. Jimmy Johns offers wheat or white subs in 7-inch or 15-inch sizes. Opting for wheat will trim calories and carbs compared to white.

Veggie Sandwich Ingredients:

  • Bread
  • Guacamole
  • Lettuce
  • Tomatoes
  • Onions
  • Cucumbers
  • Mayo
  • Mustard

Veggie Slim Sandwich Ingredients:

  • Bread
  • Guacamole
  • Lettuce
  • Tomatoes
  • Onions
  • Cucumbers
  • Reduced-fat mayo
  • Mustard

J.J. Gargantuan Veggie Sandwich Ingredients:

  • Bread
  • Guacamole
  • Lettuce
  • Tomatoes
  • Onions
  • Cucumbers
  • Meatless meat
  • Provolone cheese
  • Mayo
  • Mustard

Nutrition Facts for Jimmy Johns’ Veggie Sandwiches

Now let’s analyze the nutrition facts for a 7-inch serving of each veggie sandwich on white bread, according to Jimmy Johns’ website:

Sandwich Calories Fat Carbs Protein
Veggie 370 18g 44g 11g
Veggie Slim 310 12g 40g 11g
J.J. Gargantuan Veggie 480 24g 56g 19g

A few things stand out from these nutrition labels. First, the calorie count ranges from 310-480 calories. That’s a moderate amount for a meal, though a bit high for a snack. The J.J. Gargantuan packs the most calories due to the extra meatless meat and cheese.

In terms of macronutrients, these sandwiches are high in carbs thanks to the bread. They have a decent amount of protein from the meatless meat and cheese. And fat content ranges from 12-24g, which is a bit elevated since the bread is slathered in mayo and guacamole.

Micronutrient-wise, you’ll get antioxidants from the veggies but likely not a huge vitamin or mineral load since the ingredients are limited. The wheat bread does supply some fiber, manganese, and B vitamins not found in white bread.

Are Jimmy Johns’ Veggie Sandwiches Healthy?

Based on the nutrition facts, are these veggie subs actually a healthy option?

There are a few key factors to consider when determining how healthy these sandwiches are:


At 310-480 calories each, the sandwiches are lower in calories than many classic fast food burgers or fried items, which can top 700-1,000 calories. But they aren’t exactly low-calorie either. Someone looking to lose weight would need to budget for a veggie sub in their daily calorie intake.


A 7-inch sub can pack up to 56g carbs, which is a hefty carb load from primarily the white bread. Going wheat bread drops this closer to 40g. For a reference, the recommended daily carb intake is around 225-325g.


With 11-19g protein from the meatless meat and cheese, these sandwiches do provide a good protein punch to help fill you up.


Fat ranges from 12-24g, landing in the moderate range. But much of it comes from the mayo, so opting for light mayo could trim some fat.


The veggie ingredients like guacamole, lettuce, tomatoes, onions, and cucumbers pack nutrients like vitamins A, C, and K. But the white bread, mayo, and meatless meat are more processed.

Macro Balance

The carb-heavy formula isn’t perfectly balanced. You’ll get a decent protein serving but not as many healthy fats or fiber as you would from a meal with lean protein, whole grains, and healthier fats.


Micronutrients are lacking due to minimal whole foods. Besides the bread and veggies, you won’t get a great vitamin, mineral, or antioxidant load.


Sodium lands at about 800-900mg, which is a little elevated for a single meal.

How Do Jimmy Johns’ Veggie Subs Compare to Other Options?

To better gauge if these veggie sandwiches are truly healthy, let’s see how they compare nutrition-wise to some other menu options at Jimmy Johns and similar fast casual spots:

Sandwich Calories Fat Carbs Protein
Jimmy John’s J.J. Gargantuan 780 32g 78g 54g
Jimmy John’s Italian Night Club 670 35g 57g 39g
Jersey Mike’s Chipotle Cheesesteak 810 37g 82g 39g
Firehouse BBQ Chicken Sub 720 23g 81g 42g
Jimmy John’s J.J. Gargantuan Veggie 480 24g 56g 19g

Compared to Jimmy Johns’ traditional meat subs, the veggie options are lower in calories, fat, carbs, and sodium. They lose out on protein, though. The macro balance is also slightly better in the veggie subs.

When stacked next to subs from Jersey Mike’s, Firehouse, and other chains, Jimmy Johns’ veggie sandwiches remain one of the lighter options thanks to limiting cheese, mayo, and salty meats.

Tips for Ordering a Healthier Veggie Sub from Jimmy Johns

While Jimmy Johns’ veggie subs aren’t the pinnacle of healthy eating, there are ways to tweak your order for better nutrition:

  • Opt for a 7-inch sub on wheat bread to cut carbs and calories.
  • Choose the Veggie Slim with reduced mayo.
  • Load up on extra veggies like spinach, banana peppers, and jalapenos.
  • Skip the cheese and meatless meat to cut fat.
  • Ask for light mayo and extra mustard or hot sauce for flavor.
  • Pair your sub with sides like an apple, carrot sticks, or green salad.
  • Split your sub in half and save the other portion for later.

The Verdict on Jimmy Johns’ Veggie Sandwiches

Overall, Jimmy Johns’ veggie subs can provide a healthier alternative to traditional subs stacked with fatty meats and cheeses. Portion size and ingredients will impact their nutrition profile. In moderation and with some adjustments, these sandwiches can reasonably fit into a balanced diet.

Compared to a meal with lean meat or plant protein, whole grains, and abundant veggies, these subs aren’t nutritional superstars. But if you’re craving Jimmy Johns, going veggie is likely a better bet than meat-loaded subs.

In summary, Jimmy Johns veggie subs are relatively health-conscious fast food options but still call for some moderation. Choosing wheat bread, smaller sizes, extra veggies, and limited sauces helps raise the nutrition without sacrificing too much flavor. For an on-the-go meal, you can do a lot worse than a customized veggie sandwich from Jimmy Johns!

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