In this article, we will take a deeper look at the Jersey Mikes nutrition menu and calorie content, as well as explain Jersey Mikes calorie calculator and give a nutrition guide in PDF format for download.
Jersey Mikes has a great reputation for offering high-quality, fresh ingredients and offers a variety of dietary alternatives, including vegetarian, vegan, and gluten-free selections. The company takes pride in its open-sourcing policies, which ensure that customers know precisely what is in their meals.
According to Smith et al. (2019), persons who were educated about nutritional content and calorie counts made better-informed and healthier decisions while dining out.
Understanding the nutritional content of menu items enables consumers to make decisions that are compatible with their dietary requirements and general health. This awareness not only benefits personal health, but it is also critical in tackling the rising worries about obesity and lifestyle-related problems.
Almost all menu items at Jersey Mikes are prepared from natural ingredients and have a high nutritional value. Keep in mind that the nutritional value of various menu items might vary depending on the serving size. Here is an in-depth explanation of Jersey Mikes nutrition menu along with a guide to help you make informed decisions:
Craving a delicious sub sandwich but watching your calorie intake? Jersey Mike’s fan-favorite mini #7 with turkey breast and provolone is a tasty lower-calorie option This sub skips the oil and mayo to create a lighter sandwich with plenty of flavor Let’s break down the nutrition facts and see how many calories are in Jersey Mike’s mini #7 turkey sub without extra fat and sauces,
An Overview of the Mini #7 Ingredients
The mini version of Jersey Mike’s #7 sub contains 9.25 inches of fresh baked white bread. It’s filled with 3 ounces of sliced turkey breast, 1.5 ounces of provolone cheese lettuce onions, tomatoes, and spices. Ordered without any olive oil, mayo, or vinegar, it has a clean nutrition profile.
Turkey breast is the leanest part of the turkey and an excellent source of protein. When roasted, it has minimal fat or calories. Provolone cheese adds creamy flavor with a bit less fat than other cheeses And fresh veggies provide fiber, vitamins, and crunch
Total Calorie Count and Macros
A full 9.25-inch mini #7 from Jersey Mike’s contains about 340 calories without any added vinegar, oil, or mayonnaise. Here is the macronutrient breakdown for the sandwich:
- Total Fat: 7.5g
- Carbohydrates: 43g
- Protein: 24g
It has 12% of your daily value of fat, 14% DV carbs, and is a good source of protein at nearly half your DV. There are also 2g of fiber from the fresh vegetables.
So this sub makes a lighter meal, providing plenty of nutrition without excessive calories.
Helpful Tips for Ordering Your Healthiest Mini #7
To get the leanest nutrition stats on your mini #7 sandwich, consider these tips when ordering:
- Skip the oil and mayo to avoid extra fat and calories
- Opt for wheat bread instead of white to add fiber and nutrients
- Add extra veggies like banana peppers, jalapenos, or spinach
- Order Mike’s Way with vinegar if you want a zestier flavor
- Choose mustard instead of mayo for creaminess with fewer calories
- Ask for extra turkey and less cheese to boost protein and lower fat
You can also swap the provolone for reduced-fat swiss cheese. And stick to water or unsweetened iced tea rather than sugary soda.
How the Mini Compares to the Regular #7 Sub
The regular-sized #7 turkey and provolone sub contains nearly double the calories at 640 in total. Here’s how the nutrition stacks up:
- Mini #7 (9.25 inches): 340 calories, 7.5g fat, 43g carbs, 24g protein
- Regular #7 (16 inches): 640 calories, 14g fat, 77g carbs, 44g protein
So ordering the mini cuts the calories, carbs, fat, and protein in half compared to the full 16-inch sub. Sticking with the small size helps control portions.
Burning Off the Calories
A 340 calorie sandwich equals about 30 minutes of exercise for a 155 lb person:
- Cycling: 27 minutes
- Running: 22 minutes
- Swimming: 28 minutes
- Walking: 50 minutes
Moderate cycling for half an hour will burn the same calories you just consumed in your mini #7. Other activities can burn those calories too in around the same time frame.
Tips for Incorporating the Mini #7 Into a Reduced-Cal Diet
Jersey Mike’s mini #7 sandwich can absolutely fit into a reduced-calorie diet:
- Split it in half and save the other portion for later
- Pair it with raw veggies and fruit instead of chips
- Stick to just one mini sub instead of two
- Share it with a friend along with a healthy side salad
- Enjoy it open-faced to cut the carbs and calories in half
Pro tip: According to Jersey Mike’s website, removing the top piece of bread slashes around 200 calories!
Is Jersey Mike’s Mini #7 Good for Weight Loss Goals?
Ordering the small mini #7 with lean turkey breast and without mayo or oil creates a satisfying low-calorie submarine sandwich. Some benefits for weight loss include:
- High protein keeps you feeling fuller longer
- Lower carb count compared to other subs
- Fresh vegetables provide fiber and nutrients
- Customizable to make it even healthier
- Convenient lighter option from a favorite sub shop
- Portion-controlled at just 9 inches long
Just be mindful of extras like cheese, sauce, and chips. And keep your meal balanced with sides like salad, raw veggies, or fruit.
The Final Takeaway on Jersey Mike’s Mini #7 Nutrition
When hunger strikes and sub sandwiches call your name, Jersey Mike’s customizable mini #7 is a slimmed-down option. Choosing turkey breast instead of deli meat, skipping the mayo and oil, and loading up on veggie toppings keeps the calorie count in check. For a satisfying 340-calorie meal that doesn’t derail your healthy eating, it makes an excellent choice. Get your protein-packed sub fix without the excess calories and fat!
Jersey Mike’s Nutrition #8 Club Sub with Mayonnaise
The calorie and nutrition information for Jersey Mike’s #8 Club Sub with Mayonnaise varies slightly depending on the type of bread and size. Here are the details from the search results:
Club Sub with Mayo, Wheat Regular:
- 920 calories, 73g Carbs, 50g Fat, 44g Protein
Club with Mayonnaise White Regular:
- 900 calories, 70g Carbs, 49g Fat, 43g Protein
Club Sub in a Tub with Mayonnaise:
- 570 calories, 43g Fat, 11g Carbs, 34g Protein
The calorie content and nutritional values may vary based on the specific ingredients and serving sizes. It’s important to consider these factors when assessing the nutritional content of the sub.
Jersey Mike’s Nutrition #2 Jersey Shore Favorite
The regular size #2 Jersey Shore’s Favorite sub from Jersey Mike’s contains 790 calories. However, the same sub without vinegar, oil, or mayonnaise has 550 calories. The specific nutritional breakdown is as follows:
- Total Fat: 14 g
- Saturated Fat: 7.5 g
- Trans Fat: 0 g
- Cholesterol: 75 mg
- Sodium: 2070 mg
- Total Carbohydrate: 69 g
- Dietary Fiber: 3 g
- Sugars: 7 g
- Protein: 35 g
Turkey and Provolone #7 – A Sub a Day for 30 Days
FAQ
How many calories are in a mini #7 at Jersey Mike’s?
How many calories in Jersey Mike’s turkey and provolone without mayonnaise?
How many calories in a Jersey Mike’s Club Sub Mini?
What is the healthiest sub from Jersey Mike’s?
How many calories in Jersey Mike’s turkey breast & provolone sandwich?
Click here to edit. What is my Recommended Daily Intake (RDI)? There are 395 calories in 1 sandwich (284 g) of Jersey Mike’s #7 Turkey Breast & Provolone on White (Mini). Calorie breakdown: 18% fat, 56% carbs, 26% protein.
Is Jersey Mike’s turkey breast and provolone a good sub?
Turkey by itself is a little too plain for me and I prefer a bit more variety like maybe some bacon for a Turkey club. Basically, the Jersey Mike’s Turkey Breast and Provolone Sub is a great sub if you like really like the taste of turkey and not much else or if you’re looking for a lean meat, healthier sub.
How many calories does Jersey Mike’s subs have a day?
2,000 calories a day is used for general nutrition advice, but calorie needs vary. Nutritional information is calculated based on Jersey Mike’s Subs standardized recipes and has been rounded for consistency with FDA labeling regulations. Our products are handcrafted and may be customized.
Does Jersey Mike’s have a provolone sub?
According to Jersey Mike’s menu, the name of this sub doesn’t refer to the number of ingredients, since there are just three main ones — provolone, prosciuttini, and cappacuolo. Instead, the name simply states its place on the menu as one of the chain’s original nine subs.