When looking for a healthy option at a fast food restaurant like Jimmy John’s, it’s important to consider the full nutritional profile of menu items rather than just calories. While lower calorie options are appealing for weight management, other factors like protein, fiber, sodium, and fat content also play a role in overall nutrition and health.
Evaluating Healthy Fast Food Options
Some key things to look for in a healthy fast food meal include:
- High protein – helps keep you full and provides essential amino acids for the body.
- High fiber – improves digestion and gut health.
- Low saturated fat and trans fat – these unhealthy fats raise cholesterol levels.
- Low sodium – excess sodium can lead to high blood pressure.
- Lower net carbs – minimize added sugars and refined grains.
- Lower calorie count for the meal.
- Inclusion of vegetables, fruits, and healthy fats from foods like avocado.
When looking at the Jimmy John’s menu with these factors in mind, there are definitely some healthier options to choose from.
Jimmy John’s Sandwich Options
First looking at Jimmy John’s signature sandwich options, here are some of the healthier choices:
1. JJ Unwich Lettuce Wraps
One of the lowest calorie and carb options at Jimmy John’s are the “Unwich” lettuce wrap sandwiches. Rather than bread, these come wrapped in lettuce leaves, avoiding the refined carbs and calories. For example, a Turkey Tom Unwich has 360 calories, 32g protein, and just 13g net carbs.
2. 8″ Thinny Sandwiches
The 8-inch “Thinny” sandwiches are a slimmed down version of some favorite Jimmy John’s subs. For instance, the 8″ Turkey Tom Thinny has 290 calories, 22g protein and 2g fiber. Going with a smaller portion is an easy way to reduce calories and carbs.
3. Beach Club or Slims
The Beach Club and Slims sandwiches are lower calorie options even with bread. The Beach Club clocks in at 260 calories with turkey, avocado, and veggies. The 7-grain or 9-grain Slims are also under 300 calories for a more fiber-rich sandwich.
4. Vito or Honey Wheat Vito Unwich
For a heartier sandwich option, the Vito comes loaded with veggies and features genoa salami and provolone cheese. Going lettuce wrap with the Unwich brings it down to 440 calories and 29g protein.
Jimmy John’s Vegetable Options
Getting more veggies into your meal is also key for an optimal healthy fast food choice. Some good veggie-based Jimmy John’s options include:
1. Veggie Sandwiches
The JJ Gargantuan Veggie and Veggie Taylor both pack lots of good-for-you produce onto sliced wheat bread. With ingredients like guacamole, carrots, tomatoes, cucumbers, and sprouts, they offer a more balanced meatless meal.
2. Side Salads
Choosing one of Jimmy John’s side salads like the Beefy Cobb, Greek Tortilla, and Baja Chicken Chopped Salads adds a hefty serving of vegetables. Pair it with a slim sandwich for a filling and nutritious combination.
3. Ditch the Chips
Skip the greasy potato chips that come with most Jimmy John’s combos. Opt for carrot sticks or another side salad instead for way more nutrition from your side.
Healthiest Jimmy John’s Sandwiches
Pulling together all these healthy strategies, here is a run-down of some of the healthiest sandwiches and meal options on the Jimmy John’s menu:
| Sandwich | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Turkey Tom Unwich (lettuce wrap) | 360 | 32g | 13g net | 4g | 16g |
| 8″ Beach Club Thinny | 290 | 22g | 33g | 3g | 9g |
| 8″ Vito Unwich (lettuce wrap) | 440 | 29g | 14g net | 4g | 24g |
| 8″ Gargantuan Veggie on Wheat | 330 | 14g | 56g | 6g | 6g |
Pairing these sandwiches with a side salad and carrot sticks instead of chips makes for a satisfying Jimmy John’s meal under 500 calories with plenty of nutrition.
Tips for Ordering and Customizing
There are also some easy ways to hack your order at Jimmy John’s to further maximize nutrition and lower calories, carbs, and sodium:
- Size down – opt for 8-inch Thinnys or Little John sandwiches for smaller portions.
- Skip the bread – go for Unwich lettuce wrapped sandwiches or salads.
- Load up veggies – add extra veggies like tomatoes or cucumbers instead of cheese or condiments.
- Go easy on sauce – limit higher sodium, sugary sauces like mayo or oil & vinegar dressing.
- Pick whole grain bread – choose the 9-Grain Wheat or 7-Grain bread for more fiber.
- Avoid chips and cookies – resist the upcharge of greasy chips and sugary cookie extras.
Healthy Menu Items Beyond Sandwiches
While Jimmy John’s is known for sandwiches, there are also some other healthier menu options worth considering:
Salads
As mentioned previously, Jimmy John’s side salads and salad entrees can be a nutritious choice. Load up on fresh greens and vegetables with light dressing and some grilled chicken or fish.
Pickles
Jimmy John’s offers genuine dill pickles that provide probiotics, electrolytes, and antioxidants without any calories or carbs.
Soup
While options are limited, the Tomato Basil or Baked Potato Soup can be an alternative to heavy sandwiches. Be mindful of sodium levels though.
Best Choices for Low Carb and Keto
For those limiting carbs on a low carb or ketogenic eating plan, these Jimmy John’s choices keep net carbs lowest:
- Any Unwich Lettuce Wrapped Sandwich
- Beach Club Unwich
- 8″ Turkey Tom Unwich
- Vito Unwich
- 8″ Italian Night Club Unwich
- Side Salads with Vinaigrette Dressing
- Dill Pickles
Sticking with the Unwich style sandwiches is really the best approach for keto or low carb at Jimmy John’s. Be mindful of carb counts from sauces and dressings too.
Top Vegetarian Choices at Jimmy John’s
For vegetarians looking for meatless options at Jimmy John’s, these items make the best choices:
- Gargantuan Veggie Sandwich
- Veggie Slims
- Cheese Trio Sandwich
- Big John
- Veggie or Greek Tortilla Salad
- Loaded Baked Potato Soup
- Dill Pickles
Go easy on cheese-heavy sandwiches and ask about ingredients in dressings and soups to ensure they are vegetarian. Soy-based proteins can also be added to salads and sandwiches.
Lowest Calorie Options at Jimmy John’s
If your goal is simply finding the lowest calorie options on the menu, these Jimmy John’s items clock in under 300 calories:
- 8″ Beach Club Thinny (290 cals)
- 8″ Turkey Tom Thinny (290 cals)
- 8″ Veggie Slims (230-260 cals)
- Little John Turkey or Tuna Salad (200 cals)
- Side Salads without dressing (60-120 cals)
- Individual Dill Pickles (0 cals)
Building a meal around any of these lower calorie options is a smart way to cut back on calories at Jimmy John’s. Pair with diet soda, sparkling water, or light dressing.
Kid’s Menu Options
For parents looking for healthier fare for kids at Jimmy John’s, nutritious choices include:
- Peanut Butter and Jelly Sandwich
- Ham and Cheese Sandwich
- Turkey and Cheese Roll-Up
- Yogurt Parfait
- Apple Slices
- Bottled Water or Low-Fat Milk
Avoid the kids meal cookies and chips and opt for apple slices or carrot sticks instead. Jimmy John’s also allows free add-ons like tomatoes, cucumbers, and sprouts to sandwiches to encourage kids to eat more veggies.
Conclusion
While a sub sandwich shop may not be the first place you think of for healthy fast food, Jimmy John’s actually offers a wide array of better-for-you options. By customizing your order, opting for Unwiches and Thinnys, loading up on veggies, watching portions and extras, and pairing smartly, you can enjoy tasty subs and sandwiches at Jimmy John’s while still sticking to a balanced diet.
