MenuTrim
#7 Turkey and Provolone, Bowl calories & nutrition
The Jersey Mike's Subs #7 Turkey and Provolone, Bowl has 490 calories, 30 g protein, 8 g carbs and 38 g fat (Bowl).
Nutrition Facts
* Percent Daily Values are based on a 2,000 calorie diet (FDA). Values from the chain's published nutrition, 2026 menu.
Good for weight loss?
Yes. At 490 calories with 30 g of protein it fits a weight loss day well: filling, and about a quarter of a 2,000 calorie budget or less.
#47 of 160 Jersey Mike's Subs meals by protein per calorie.
Lighter swaps at Jersey Mike's Subs
Fewer calories, similar protein
 #16 Mike's Chicken Philly, BowlHot Subs · Bowl | 370 | 37 g | 12 g | 19 g | 1,390 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 |
More protein for about the same calories
 #55 Big Kahuna Chicken Cheese Steak, BowlHot Subs · Bowl | 420 | 40 g | 13 g | 24 g | 1,790 mg |
|---|---|---|---|---|---|
 #56 Big Kahuna Cheese Steak, BowlHot Subs · Bowl | 490 | 38 g | 14 g | 33 g | 1,760 mg |
 #6 Roast Beef and Provolone, Rosemary Parmesan Bread, MiniCold Subs · Mini | 550 | 38 g | 38 g | 27 g | 850 mg |
Questions
How many calories are in the Jersey Mike's Subs #7 Turkey and Provolone, Bowl?
The Jersey Mike's Subs #7 Turkey and Provolone, Bowl has 490 calories (Bowl), on the 2026 menu.
How much protein is in the #7 Turkey and Provolone, Bowl?
30 g of protein, or 6.1 g for every 100 calories. That ranks #47 of 160 Jersey Mike's Subs meals by protein per calorie.
How many carbs and how much fat are in the #7 Turkey and Provolone, Bowl?
8 g of carbs (2 g fiber, 5 g sugar) and 38 g of fat.
How much sodium is in the #7 Turkey and Provolone, Bowl?
1,130 mg, 49% of the 2,300 mg daily limit in the Dietary Guidelines for Americans.
Is the Jersey Mike's Subs #7 Turkey and Provolone, Bowl good for weight loss?
Yes. At 490 calories with 30 g of protein it fits a weight loss day well: filling, and about a quarter of a 2,000 calorie budget or less.
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.Nutrition from Jersey Mike's Subs's published information for the 2026 menu. Recipes change; check with the restaurant if it matters. MenuTrim is not affiliated with Jersey Mike's Subs.