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Healthy Jersey Mike's Subs options: what to order

The healthiest Jersey Mike's Subs meals on the 2026 menu: most protein, fewest calories, least sodium. Picked for losing weight without skipping the drive-thru.

2026Freshest menu data

Checked Sep 9, 2026 All 160 meals

Most protein per calorie

#16 Mike's Chicken Philly, Bowl

370cal

P 37 g · C 12 g · F 19 g

10.0 g of protein for every 100 calories.

Lightest meal with 20 g+ protein

#55 Big Kahuna Chicken Cheese Steak, Bowl

420cal

P 40 g · C 13 g · F 24 g

420 calories and still 40 g of protein.

Best under 500 cal with 30 g+ protein

#56 Big Kahuna Cheese Steak, Bowl

490cal

P 38 g · C 14 g · F 33 g

38 g of protein in 490 calories.

Lowest sodium with 20 g+ protein

#6 Roast Beef and Provolone, Bowl

610cal

P 46 g · C 7 g · F 43 g

630 mg sodium, 27% of a day.

High protein, 30 g or more

102 meals, fewest calories first


#16 Mike's Chicken Philly, BowlHot Subs · Bowl	370	37 g	12 g	19 g	1,390 mg
#55 Big Kahuna Chicken Cheese Steak, BowlHot Subs · Bowl	420	40 g	13 g	24 g	1,790 mg
#17 Mike's Famous Philly, BowlHot Subs · Bowl	430	35 g	13 g	28 g	1,370 mg
#16 Halal Chicken Philly, BowlHot Subs · Bowl	440	33 g	11 g	30 g	1,350 mg
#4 Ham, Egg and Cheese, White Bread, MiniCold Subs · Mini	480	33 g	37 g	23 g	1,490 mg
#4 Ham, Egg and Cheese, Seeded Italian Bread, MiniCold Subs	490	33 g	37 g	23 g	1,490 mg
#55 Halal Big Kahuna Chicken Cheese Steak, BowlHot Subs · Bowl	490	36 g	12 g	34 g	1,740 mg
#56 Big Kahuna Cheese Steak, BowlHot Subs · Bowl	490	38 g	14 g	33 g	1,760 mg
#56 Halal Big Kahuna Cheese Steak, BowlHot Subs · Bowl	490	34 g	11 g	36 g	1,760 mg
#7 Turkey and Provolone, BowlCold Subs · Bowl	490	30 g	8 g	38 g	1,130 mg
#4 Ham, Egg and Cheese, Rosemary Parmesan Bread, MiniCold Subs	500	34 g	38 g	24 g	1,530 mg
#4 Ham, Egg and Cheese, Wheat Bread, MiniCold Subs	500	33 g	37 g	23 g	1,470 mg
#6 Halal Roast Beef and Provolone, Rosemary Parmesan Bread, MiniCold Subs · Mini	500	30 g	41 g	25 g	1,280 mg
#12 Cancro Special, Seeded Italian Bread, MiniCold Subs · Mini	530	32 g	38 g	28 g	850 mg
#12 Cancro Special, White Bread, MiniCold Subs · Mini	530	32 g	38 g	27 g	850 mg
#5 The Super Sub, BowlCold Subs · Bowl	530	30 g	12 g	41 g	1,430 mg
#6 Roast Beef & Provolone on White MiniCold Subs · 275 g	530	36 g	38 g	26 g	810 mg
#12 Cancro Special, Wheat Bread, MiniCold Subs · Mini	540	32 g	38 g	27 g	830 mg
#6 Roast Beef and Provolone, Seeded Italian Bread, MiniCold Subs · Mini	540	37 g	38 g	26 g	810 mg
#12 Cancro Special, Rosemary Parmesan Bread, MiniCold Subs · Mini	550	33 g	38 g	29 g	900 mg
#6 Roast Beef & Provolone on Wheat MiniCold Subs · 275 g	550	37 g	38 g	26 g	790 mg
#6 Roast Beef and Provolone, Rosemary Parmesan Bread, MiniCold Subs · Mini	550	38 g	38 g	27 g	850 mg
#13 The Original Italian, Rosemary Parmesan Bread, MiniCold Subs · Mini	570	30 g	41 g	32 g	1,580 mg
#4 Ham, Egg and Cheese, White Bread, RegularCold Subs · Regular	570	36 g	54 g	23 g	1,650 mg
#26 Bacon Ranch Chicken Cheese Steak, In a TubHot Subs · 387 g	580	43 g	13 g	41 g	1,860 mg
#16 Mike's Chicken Philly, Gluten Free Bread, RegularHot Subs · Regular	610	43 g	51 g	26 g	1,840 mg
#44 Buffalo Chicken Cheese Steak, In a TubHot Subs · 433 g	610	40 g	15 g	45 g	2,750 mg
#6 Roast Beef and Provolone, BowlCold Subs · Bowl	610	46 g	7 g	43 g	630 mg
#16 Mike's Chicken Philly, White Bread, RegularHot Subs · Regular	630	47 g	61 g	22 g	1,980 mg
#31 California Chicken Cheese Steak, BowlHot Subs · Bowl	630	38 g	12 g	49 g	1,390 mg
#16 Mike's Chicken Philly, Seeded Italian Bread, RegularHot Subs · Regular	640	47 g	61 g	23 g	1,980 mg
#9 Halal Club Supreme, Seeded Italian Bread, MiniCold Subs · Mini	640	32 g	43 g	40 g	1,480 mg
#9 Halal Club Supreme, White Bread, MiniCold Subs · Mini	640	32 g	43 g	39 g	1,480 mg
#13 The Original Italian, BowlCold Subs · Bowl	650	35 g	13 g	52 g	1,880 mg
#8 Club Sub, Rosemary Parmesan Bread, MiniCold Subs · Mini	650	31 g	40 g	42 g	1,510 mg
#8 Club Sub, Wheat Bread, MiniCold Subs · Mini	650	30 g	39 g	41 g	1,450 mg
#9 Club Supreme on White MiniCold Subs · 297 g	650	35 g	38 g	40 g	1,120 mg
#9 Club Supreme, Seeded Italian Bread, MiniCold Subs · Mini	650	35 g	38 g	41 g	1,120 mg
#12 Cancro Special, BowlCold Subs · Bowl	660	48 g	8 g	48 g	810 mg
#16 Mike's Chicken Philly, Rosemary Parmesan Bread, RegularHot Subs · Regular	660	49 g	62 g	24 g	2,050 mg
#16 Mike's Chicken Philly, Wheat Bread, RegularHot Subs · Regular	660	47 g	61 g	22 g	1,950 mg
#16 Mike's Chicken Philly, Wheat WrapHot Subs · Wheat Wrap	660	46 g	62 g	26 g	2,140 mg
#42 Chipotle Chicken Cheese Steak, In a TubHot Subs · 309 g	660	38 g	13 g	51 g	1,750 mg
#55 Big Kahuna Chicken Cheese Steak, Gluten Free Bread, RegularHot Subs · Regular	660	46 g	53 g	31 g	2,230 mg
#9 Halal Club Supreme, Rosemary Parmesan Bread, MiniCold Subs · Mini	660	34 g	43 g	41 g	1,530 mg
#9 Halal Club Supreme, Wheat Bread, MiniCold Subs · Mini	660	32 g	43 g	39 g	1,460 mg
#16 Halal Chicken Philly, Gluten Free Bread, RegularHot Subs · Regular	670	39 g	50 g	37 g	1,790 mg
#17 Mike's Famous Philly, Gluten Free Bread, RegularHot Subs · Regular	670	41 g	52 g	35 g	1,810 mg
#54 Big Kahuna Hot Veggie, Seeded Italian Bread, RegularHot Subs	670	38 g	60 g	33 g	1,240 mg
#9 Club Supreme on Wheat MiniCold Subs · 297 g	670	35 g	38 g	40 g	1,100 mg
#9 Club Supreme, Rosemary Parmesan Bread, MiniCold Subs · Mini	670	36 g	39 g	42 g	1,160 mg
#16 Mike's Chicken Philly, Garlic Herb Wheat WrapHot Subs	680	45 g	64 g	26 g	2,340 mg
#16 Mike's Chicken Philly, Spinach Herb WrapHot Subs	680	46 g	63 g	26 g	2,130 mg
#26 Halal Bacon Ranch Chicken Cheese Steak, BowlHot Subs · Bowl	680	45 g	14 g	52 g	1,950 mg
#44 Halal Buffalo Chicken Cheese Steak, BowlHot Subs · Bowl	680	36 g	14 g	55 g	2,710 mg
#55 Big Kahuna Chicken Cheese Steak on White RegularHot Subs · 417 g	690	50 g	63 g	26 g	2,380 mg
#16 Halal Chicken Philly, White Bread, RegularHot Subs · Regular	700	43 g	60 g	32 g	1,940 mg
#17 Mike's Famous Philly, Seeded Italian Bread, RegularHot Subs · Regular	700	45 g	62 g	31 g	1,960 mg
#55 Big Kahuna Chicken Cheese Steak, Seeded Italian Bread, RegularHot Subs · Regular	700	50 g	63 g	27 g	2,380 mg
#16 Halal Chicken Philly, Seeded Italian Bread, RegularHot Subs · Regular	710	43 g	60 g	33 g	1,940 mg
#55 Big Kahuna Chicken Cheese Steak on Wheat RegularHot Subs · 417 g	710	50 g	63 g	27 g	2,350 mg
#55 Big Kahuna Chicken Cheese Steak on Wheat WrapHot Subs · 413 g	710	49 g	63 g	31 g	2,540 mg
#16 Halal Chicken Philly, Wheat Bread, RegularHot Subs · Regular	720	43 g	60 g	32 g	1,910 mg
#17 Jersey Mikes Famous Philly on Wheat WrapHot Subs · 371 g	720	44 g	63 g	35 g	2,120 mg
#17 Mike's Famous Philly, Wheat Bread, RegularHot Subs · Regular	720	45 g	62 g	31 g	1,930 mg
#43 Chipotle Cheese Steak, BowlHot Subs · Bowl	720	35 g	14 g	60 g	1,730 mg
#55 Big Kahuna Chicken Cheese Steak, Rosemary Parmesan Bread, RegularHot Subs · Regular	720	52 g	64 g	29 g	2,450 mg
#56 Big Kahuna Cheese Steak, Gluten Free Bread, RegularHot Subs · Regular	720	44 g	54 g	40 g	2,210 mg
#16 Halal Chicken Philly, Rosemary Parmesan Bread, RegularHot Subs · Regular	730	45 g	61 g	34 g	2,010 mg
#16 Halal Chicken Philly, Wheat WrapHot Subs · Wheat Wrap	730	42 g	61 g	37 g	2,100 mg
#17 Mike's Famous Philly, Rosemary Parmesan Bread, RegularHot Subs · Regular	730	47 g	63 g	33 g	2,030 mg
#42 Halal Chipotle Chicken Cheese Steak, BowlHot Subs · Bowl	730	34 g	12 g	62 g	1,700 mg
#43 Halal Chipotle Cheese Steak, BowlHot Subs · Bowl	730	32 g	11 g	63 g	1,730 mg
#55 Big Kahuna Chicken Cheese Steak on Spinach WrapHot Subs · 413 g	730	49 g	64 g	31 g	2,530 mg
#55 Big Kahuna Chicken Cheese Steak on Tomato WrapHot Subs · 413 g	730	48 g	65 g	31 g	2,510 mg
#55 Halal Big Kahuna Chicken Cheese Steak, Gluten Free Bread, RegularHot Subs · Regular	730	42 g	52 g	41 g	2,190 mg
#56 Halal Big Kahuna Cheese Steak, Gluten Free Bread, RegularHot Subs · Regular	730	40 g	51 g	43 g	2,210 mg
#7 Halal Turkey Breast and Provolone, Gluten Free Bread, RegularCold Subs · Regular	730	34 g	52 g	44 g	1,740 mg
#17 Jersey Mikes Famous Philly on Spinach WrapHot Subs · 371 g	740	44 g	64 g	35 g	2,110 mg
#17 Mike's Famous Philly, Garlic Herb Wheat WrapHot Subs	740	43 g	65 g	35 g	2,320 mg
#4 The Number Four, Gluten Free Bread, RegularCold Subs · Regular	740	32 g	51 g	47 g	1,600 mg
#16 Halal Chicken Philly, Garlic Herb Wheat WrapHot Subs	750	41 g	63 g	37 g	2,300 mg
#16 Halal Chicken Philly, Spinach Herb WrapHot Subs	750	42 g	62 g	37 g	2,090 mg
#2 Jersey Shore's Favorite, Gluten Free Bread, RegularCold Subs · Regular	750	34 g	50 g	48 g	1,760 mg
#3 Ham and Provolone, Gluten Free Bread, RegularCold Subs · Regular	750	33 g	49 g	49 g	1,710 mg
#55 Halal Big Kahuna Chicken Cheese Steak, White Bread, RegularHot Subs · Regular	750	46 g	62 g	37 g	2,330 mg
#56 Big Kahuna Cheese Steak on White RegularHot Subs · 417 g	750	47 g	64 g	35 g	2,350 mg
#7 Halal Turkey Breast and Provolone, White Bread, RegularCold Subs · Regular	750	38 g	62 g	40 g	1,880 mg
#7 Turkey and Provolone, Gluten Free Bread, RegularCold Subs · Regular	750	40 g	48 g	46 g	1,730 mg
#4 The Number Four on White RegularCold Subs · 389 g	760	35 g	61 g	42 g	1,750 mg
#55 Halal Big Kahuna Chicken Cheese Steak, Seeded Italian Bread, RegularHot Subs · Regular	760	46 g	62 g	38 g	2,330 mg
#56 Big Kahuna Cheese Steak, Seeded Italian Bread, RegularHot Subs · Regular	760	48 g	64 g	36 g	2,350 mg
#56 Halal Big Kahuna Cheese Steak, Seeded Italian Bread, RegularHot Subs · Regular	760	44 g	61 g	39 g	2,350 mg
#6 Halal Roast Beef and Provolone, Gluten Free Bread, RegularCold Subs · Regular	760	39 g	51 g	47 g	1,730 mg
#7 Halal Turkey Breast and Provolone, Seeded Italian Bread, RegularCold Subs · Regular	760	38 g	62 g	41 g	1,880 mg
#3 Ham and Provolone, White Bread, RegularCold Subs · Regular	770	36 g	59 g	44 g	1,860 mg
#4 The Number Four, Seeded Italian Bread, RegularCold Subs · Regular	770	36 g	61 g	43 g	1,750 mg
#5 The Super Sub, Gluten Free Bread, RegularCold Subs · Regular	770	36 g	51 g	48 g	1,870 mg
#7 Turkey Breast & Provolone on White RegularSandwiches · 402 g	770	44 g	58 g	41 g	1,870 mg
#2 Jersey Shore Favorite on White RegularCold Subs · 405 g	780	38 g	60 g	44 g	1,910 mg
#3 Ham and Provolone, Seeded Italian Bread, RegularCold Subs · Regular	780	37 g	59 g	45 g	1,860 mg
#55 Halal Big Kahuna Chicken Cheese Steak, Rosemary Parmesan Bread, RegularHot Subs · Regular	780	48 g	63 g	39 g	2,400 mg

Under 400 calories

2 meals, most protein first


#16 Mike's Chicken Philly, BowlHot Subs · Bowl	370	37 g	12 g	19 g	1,390 mg
Kid's Sub Salami, Rosemary Parmesan BreadCold Subs	260	12 g	29 g	11 g	670 mg

Eat at Jersey Mike's Subs. Still lose weight.

At Jersey Mike's Subs, the Kid's Sub Salami, Rosemary Parmesan Bread is 260 calories and the #2 Jersey Shore Favorite on White Regular is 780. MenuTrim builds your personal plan and shows which one fits today.

Daily calories for your goalFrom your weight, goal weight and pace.
A protein target and a per-meal limitSo one meal out doesn't take the whole day.
The date you'll reach your goalAn estimate from your pace, updated as you log.
Jersey Mike's Subs orders that fit, marked15,000+ dishes at 50 chains, all from 2026 menus.

Build your plan in the app.

Questions

What is the healthiest thing to order at Jersey Mike's Subs?

By protein per calorie it is the #16 Mike's Chicken Philly, Bowl: 370 calories with 37 g of protein. Healthy depends on your goal, so the picks above cover the lightest meal, the most protein and the lowest sodium.

What is the highest-protein meal at Jersey Mike's Subs?

The #55 Big Kahuna Chicken Cheese Steak, Rosemary Parmesan Bread, Regular has 52 g of protein and 720 calories.

Which Jersey Mike's Subs meals are under 400 calories?

#16 Mike's Chicken Philly, Bowl (370 cal), Kid's Sub Salami, Rosemary Parmesan Bread (260 cal).

What is the highest-calorie meal at Jersey Mike's Subs?

The #2 Jersey Shore Favorite on White Regular at 780 calories, 44 g of fat and 1,910 mg of sodium.