Satisfy Your Sub Craving with Jersey Mike’s Lean Turkey Sandwich

Nothing satisfies a hearty appetite like a flavor-packed sub sandwich stacked sky high with quality meats cheese, crisp veggies and condiments. But subs can also be calorie and fat traps that derail your healthy eating goals when you opt for fatty meats, cheeses, and sauces. That’s why Jersey Mike’s Subs’ Regular #7 Turkey Breast & Provolone Wheat Sub Without Oils is a smart choice for subs lovers watching their weight.

An Overview of Jersey Mike’s Lean Turkey Sub

Jersey Mike’s Subs is a popular sandwich franchise known for generous portions and made-to-order subs. Their Regular #7 features lean sliced turkey breast and provolone cheese as the protein base. It’s served on multigrain wheat bread for an extra dose of fiber.

The sub comes with lettuce tomatoes onions, and spices. But you can customize it by adding or removing veggies and skipping condiments like mayo to control fat and calories.

Nutrition Facts and Calories

Here are the nutrition facts for a Regular #7 Turkey Sub from Jersey Mike’s according to their website

• Calories: 530
• Total Fat: 11.5g
• Saturated Fat: 6.5g
• Carbohydrates: 67g
• Fiber: 5g
• Protein: 40g
• Sodium: 1580mg

A few things stand out in these numbers:

• High in protein with 40g per sub, about 80% of your daily needs. This helps promote fullness.

• Relatively low in saturated fat at 6.5g. Much lower compared to subs with fatty meats.

• Carb count in the medium range at 67g. The multigrain wheat bread contributes healthy carbs.

• Very high in sodium at 1580mg. Not ideal for those limiting salt intake.

Overall, a pretty balanced nutrient profile, especially for a hearty, filling sub sandwich.

How Jersey Mike’s Turkey Sub Compares to Other Subs

To put the 530 calories of this turkey sub in context, here’s how it stacks up against some other popular subs:

• Subway Oven Roasted Chicken Sub: 480 calories
• Quiznos Turkey Bacon Guacamole Sub: 710 calories
• Firehouse Meatball Marinara Sub: 1080 calories
• Jimmy John’s 16″ Gargantuan: 1720 calories

The Regular #7 sits right in the middle calorie-wise. It provides a lighter option compared to meatball, steak or loaded subs. But it doesn’t quite match the lowest calorie chicken breast subs.

Tips for Enjoying Guilt-Free

You can stick to your healthy eating plan while enjoying Jersey Mike’s turkey subs with these easy tips:

• Skip the cheese or ask for just 1 slice to limit saturated fat.

• Load up on free veggies like lettuce, tomatoes, onions, peppers and cut carbs.

• Opt for mustard, vinegar or oil and vinegar dressing instead of mayo-based spreads.

• Order a mini 7-inch sub on wheat bread for a slimmer sandwich with fewer carbs.

• Eat open-faced to cut the carbs and calories from the top half of the bread.

• Pair your sub with a side salad or cup of soup for a lighter, well-rounded meal.

• Share a full-size sub with a friend or eat half now and half later.

• Balance out excess sodium by drinking plenty of water and limiting salt in other meals.

Why Turkey is a Leaner Alternative to Ham or Roast Beef

There are good reasons why turkey is one of the most popular sub meats for people watching their weight. Here’s how it compares nutritionally to ham and roast beef:

• Fewer calories and fat: Ounce for ounce, turkey breast contains about half the calories and fat as ham or roast beef.

• Less saturated fat: Turkey is lower in artery-clogging saturated fat compared to ham and beef.

• More protein rich: Turkey packs just as much protein ounce for ounce to help you stay satisfied.

• Higher in B vitamins: Turkey delivers more energizing B vitamins like niacin, B6 and B12.

• Versatile and affordable: Deli turkey works well in subs, salads, wraps, pitas making it budget friendly.

As long as you stick with low sodium, no nitrates added turkey, it makes a nutritious subs meat with impressive health advantages over ham or roast beef.

Frequently Asked Questions

Is turkey healthier than ham on subs?

Yes, turkey is healthier than ham since it’s much lower in fat, calories and sodium. Ham is processed meat high in sodium. Turkey breast is a fresh, lean cut of meat.

What’s the healthiest bread to order subs on?

For the lowest carbs and calories, wheat or multigrain breads are healthiest. Sourdough and regular white sub rolls are higher in refined carbs and calories.

Is provolone cheese or swiss healthier on subs?

Provolone and swiss are both decent options. Provolone is a bit lower in saturated fat and calories while swiss has less sodium. So provolone may have a slight edge.

Should you skip the oil and vinegar dressing?

Oil and vinegar dressing adds mostly healthy fats so it’s fine in moderation. But skipping it does reduce about 50 calories and 5g of fat per sub.

Can you lose weight eating subs for lunch?

Yes, you can eat subs at lunch and still lose weight. Stick with lean fillings like turkey or chicken on wheat bread. Avoid fatty meats, cheeses, and heavy sauces. Balance it with lighter meals.

Satisfy your sub sandwich craving the healthy way with Jersey Mike’s Regular #7 Turkey Breast & Provolone Wheat Sub. With its lean meat, reduced fat cheese, fiber-rich bread and crisp veggies, it provides a lighter take on this sandwich shop classic to help you eat well.