Jersey Mike's Calories: Official Numbers for Every Sub Size, Mike's Way Included

A Regular Jersey Mike's sub on the main menu runs from 680 calories (#16 Chicken Philly) to 1,190 (#9 Club Supreme). Minis start at 480 and Giants reach 2,270. The biggest hidden number is the olive oil blend in "Mike's Way": 250 calories on a Regular, counted in the official totals for most cold subs. All numbers are from Jersey Mike's official US nutrition tool.

Official menu data

Jersey Mike's nutrition tool lists each sub as a set of default ingredients and adds them up. For cold subs, the default build is Mike's Way, so the oil, vinegar, and veggies are already inside these totals. Protein is shown for the Regular. Per-ingredient values are listed to the decimal; we round totals the way the official tool does (nearest 10) and protein to the nearest gram.

Cold subs (Mike's Way included):

Sub	Mini	Regular	Giant	Protein (Regular)
#3 Ham and Provolone	480	820	1,550	38g
#7 Turkey and Provolone	480	820	1,550	45g
#4 The Number Four	480	810	1,530	37g
#2 Jersey Shore's Favorite	480	820	1,550	39g
#5 The Super Sub	510	840	1,590	42g
#11 Stickball Special	510	890	1,670	39g
#6 Roast Beef and Provolone	560	910	1,780	57g
#12 Cancro Special	560	970	1,810	59g
#14 The Veggie	570	950	1,900	39g
#13 The Original Italian	570	960	1,820	47g
California Club	560	980	1,860	52g
Pepperoni & Cheese	610	1,000	1,860	33g
Salami and Cheese	650	1,040	1,980	36g
#10 Tuna Fish	630	1,060	2,030	33g
Chipotle Turkey	630	1,090	2,130	42g
Turkey Club	650	1,130	2,200	47g
#8 Club Sub	660	1,160	2,220	50g
#9 Club Supreme	680	1,190	2,270	59g
#1 BLT (mayo, not Mike's Way)	480	790	1,570	29g

Hot subs (no Mini size; no oil and vinegar in the default build):

Sub	Regular	Giant	Protein (Regular)
#16 Mike's Chicken Philly	680	1,370	48g
#19 BBQ Beef	710	1,290	60g
Mike's Hot Italian	720	1,430	43g
#20 Grilled Pastrami Reuben	720	1,380	42g
#55 Big Kahuna Chicken Cheese Steak	740	1,480	51g
#17 Mike's Famous Philly	750	1,500	46g
#56 Big Kahuna Cheese Steak	800	1,610	49g
#44 Buffalo Chicken Cheese Steak	890	1,790	50g
#26 Bacon Ranch Chicken Cheese Steak	920	1,840	55g
#31 California Chicken Cheese Steak	930	1,860	49g
#42 Chipotle Chicken Cheese Steak	970	1,950	49g
#43 Chipotle Cheese Steak	1,040	2,080	46g

Sub in a tub (no bread, Regular portion):

Tub	Calories	Protein
#16 Mike's Chicken Philly	380	37g
#19 BBQ Beef	400	48g
#17 Mike's Famous Philly	440	34g
#7 Turkey and Provolone (Mike's Way)	490	30g
#3 Ham and Provolone (Mike's Way)	510	27g
#6 Roast Beef and Provolone (Mike's Way)	600	45g
#13 The Original Italian (Mike's Way)	650	35g
#9 Club Supreme (Mike's Way)	880	48g

What Mike's Way adds

Mike's Way is onions, lettuce, tomatoes, red wine vinegar, the olive oil blend, oregano, and salt. Jersey Mike's publishes each one, and the oil is nearly all of it:

Size	Olive oil blend	Everything else	Mike's Way total
Mini	125	19	144
Regular	250	30	280
Giant	500	51	551
Tub	250	30	280

The vinegar is 3 calories on a Regular, the oregano about 1, and salt 0. The tub gets the same oil as a Regular sub, which is why a turkey tub is 490 and not lighter.

Breads

Bread	Mini	Regular	Giant
White	200	310	620
Wheat	200	310	610
Rosemary Parmesan	220	340	680
Seeded Italian	180	270	540
Gluten-free	n/a	240	470

Wraps run 290 to 310 (white 290, spinach herb 290, tomato basil 300, wheat 310, garlic herb wheat 310). A wrap saves almost nothing: the #7 is 780 as a wrap vs 820 on a Regular roll.

Add-ons (Regular portion)

Add-on	Calories
Mayo	260
Extra cheese (#7, provolone)	120
Pepperoni	100
Avocado	70
Bacon	70
Spicy brown mustard	40
Yellow mustard	30

Sides, drinks, and desserts

Item	Calories	Protein
Baked Lay's	140	2g
Funyuns	160	2g
SunChips Original	210	3g
Lay's Classic	240	3g
Doritos Nacho	240	3g
Cheetos	310	3g
Fritos	320	3g
French fries, 5 oz / 6 oz	310 / 370	3g / 4g
Chocolate chunk cookie	280	3g
Chocolate chunk cookie, 3-pack	840	9g
Gluten-free snickerdoodle	210	1g
Brownie	500	5g
Fountain Pepsi, Regular / Giant	280 / 410	0g
Fountain sweet tea, Regular / Giant	230 / 330	0g
Diet Pepsi or unsweet tea, fountain	0	0g
Pepsi, 20 oz bottle	250	0g

Jersey Mike's notes that products vary by location, so check your store's menu.

How to build a low-calorie order

Ranked by calories saved, from the official numbers:

1. Giant to Regular: saves 860 on the #13 (1,820 vs 960). Giants are exactly what they sound like.
2. Regular to Mini: saves 390 on the #13 (960 vs 570).
3. Sub to tub: saves 330 on the #7 (820 vs 490). Dropping the bread is the biggest single move at Regular size.
4. Regular Pepsi to Diet Pepsi or unsweet tea: saves 280.
5. Hold the oil, keep the vinegar: saves 250 on a Regular, 125 on a Mini, 500 on a Giant. You keep the onions, lettuce, tomatoes, vinegar, and oregano.
6. Skip the mayo: saves 260. It is an add-on on most cold subs, but already in the default build of the BLT, the Turkey Club, the #8 and #9 clubs, and the Chipotle Turkey (as chipotle mayo).
7. Baked Lay's instead of Lay's Classic: saves 100.

Five orders under 600 calories

1. The bare tub: #7 Turkey and Provolone tub, no oil + Baked Lay's. 240 + 140 = 380 calories, 32g protein
2. The Philly tub: #16 Chicken Philly tub + Baked Lay's + Diet Pepsi. 380 + 140 + 0 = 520 calories, 39g protein
3. The BBQ tub: #19 BBQ Beef tub + Baked Lay's. 400 + 140 = 540 calories, 50g protein
4. The Mini roast beef: #6 Roast Beef and Provolone Mini, Mike's Way + water. 560 + 0 = 560 calories, 38g protein
5. The full Regular, oil held: #7 Turkey and Provolone Regular, Mike's Way without the oil. 820 − 250 = 570 calories, 45g protein

Five highest-protein orders

1. #19 BBQ Beef, Regular: 710 calories, 60g protein, the best protein for the calories of any Regular sub
2. #12 Cancro Special, Regular: 970 calories, 59g protein
3. #9 Club Supreme, Regular: 1,190 calories, 59g protein
4. #6 Roast Beef and Provolone, Regular, oil held: 910 − 250 = 660 calories, 57g protein
5. #26 Bacon Ranch Chicken Cheese Steak, Regular: 920 calories, 55g protein

Going Giant roughly doubles everything: the #6 Giant is 1,780 calories with 110g of protein. For how sub shops compare with burger and chicken chains, see the Fast Food Protein Index.

Real-world orders, broken down

The lean order: "chicken philly in a tub, baked lays, diet pepsi"

Component	Calories
#16 Chicken Philly tub	380
Baked Lay's	140
Diet Pepsi, fountain	0
Total	520

39g protein. Still a cheesesteak, minus the 310-calorie roll.

The standard order: "regular #13 mike's way, lays, regular pepsi"

Component	Calories
#13 The Original Italian, Regular	960
Lay's Classic	240
Fountain Pepsi, Regular	280
Total	1,480

The classic lunch. The drink and chips are more than a third of it, and 250 of the sub itself is oil.

The indulgent order: "giant #17 philly, lays, cookie, giant pepsi"

Component	Calories
#17 Mike's Famous Philly, Giant	1,500
Lay's Classic	240
Chocolate chunk cookie	280
Fountain Pepsi, Giant	410
Total	2,430

98g protein, and more than the 2,000-calorie daily reference Jersey Mike's prints on its own nutrition page.

How to log this in Nouri

Jersey Mike's is a sharp example of why I built Nouri. The oil is soaked into the bread. A photo of a Regular #7 looks the same with or without it, and that is a 250-calorie difference. When I switched to AI photo trackers, this was the problem: my estimates kept coming in low, because a camera cannot see oil.

You already know your order, though, so the easiest way to log it is to say what you ordered. "Regular #7 Mike's Way, hold the oil, baked lays" is one line in Nouri. It comes back itemized with the reasoning for each part visible, so the oil is either a line you can see or a line that is not there. Add context like "extra oil" and it recalculates. Nouri is iPhone (iOS only), and you can try it free.

Waiting at the counter, Siri works from the lock screen: "Hey Siri, track food in Nouri," then the order in one sentence, and a card shows calories, macros, and what is left for the day. You can snap a photo too; Nouri turns it into a sentence first, so you can add "Mike's Way" before anything counts.

On Sunday evening, your Nouri Report shows how the week went: average calories and protein against your targets, how many days landed on target for your goal, and one clear focus for next week.

FAQ

How many calories are in a Regular Jersey Mike's sub?

Between 680 and 1,190 by Jersey Mike's official numbers. The lightest is the #16 Chicken Philly at 680 and the heaviest is the #9 Club Supreme at 1,190. Most classic cold subs, like the #7 and #3, are 820.

How many calories does Mike's Way add?

About 280 on a Regular, and 250 of that is the olive oil blend. The onions, lettuce, tomatoes, vinegar, and oregano add only about 30 together. On a Mini it is about 144, and on a Giant about 551.

How many calories are in the oil and vinegar at Jersey Mike's?

The olive oil blend is 125 calories on a Mini, 250 on a Regular, and 500 on a Giant. The red wine vinegar is 1.5, 3, and 6. Asking for vinegar without the oil keeps the flavor and drops almost all of those calories.

How many calories are in a Jersey Mike's #13?

The Original Italian is 570 as a Mini, 960 as a Regular, and 1,820 as a Giant, all with Mike's Way. A Regular has 47g of protein. As a sub in a tub, it is 650.

How many calories are in a Jersey Mike's #7 Turkey and Provolone?

480 Mini, 820 Regular, 1,550 Giant, with Mike's Way. The Regular has 45g of protein. Hold the oil and the Regular drops to 570.

How many calories are in a Jersey Mike's Philly cheesesteak?

The #17 Mike's Famous Philly is 750 for a Regular and 1,500 for a Giant, with 46g of protein in the Regular. The #16 Chicken Philly is 680 and 48g. Hot subs come only in Regular and Giant.

How many calories are in a sub in a tub?

From 380 (#16 Chicken Philly) to 880 (#9 Club Supreme) by the official numbers. Cold-sub tubs include the same 250-calorie oil portion as a Regular, so a #7 tub is 490 with oil and 240 without.

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

By the numbers, a tub or a Mini with the oil held. The #19 BBQ Beef tub is 400 calories with 48g of protein, and the #7 tub without oil is 240 with 30g. Pair either with Baked Lay's (140) and water.

Is a Jersey Mike's Giant the same as two Regulars?

Close to it. The #7 is 820 as a Regular and 1,550 as a Giant, and the Giant gets double the oil (500 calories). Treat a Giant as two meals unless you planned for it.

How many calories are in Jersey Mike's bread?

White and wheat are about 310 for a Regular roll, Rosemary Parmesan is 340, and Seeded Italian is the lightest at 270. Minis run 180 to 220, Giants 470 (gluten-free) to 680, and wraps 290 to 310.

How many calories are in a Jersey Mike's cookie?

The chocolate chunk cookie is 280 calories with 3g of protein, and the 3-pack is 840. The gluten-free snickerdoodle is 210, and the brownie is 500.

What is the easiest way to track Jersey Mike's calories?

Tell Nouri the order the same way you told the person slicing the meat, size, number, and "hold the oil" included, by typing or by Siri from the lock screen. You get calories and macros right away with each item's reasoning visible, and the weekly Nouri Report puts that lunch in the context of your whole week.

Pick from the tables, decide on the oil, and log the order in Nouri the way you said it at the counter. If Subway is your other sub shop, compare the numbers in the Subway calorie guide, and for logging any restaurant order fast, read How to Log Restaurant Meals.

Sources

• Jersey Mike's official Nutrition & Allergens page: jerseymikes.com/menu/nutrition (checked October 4, 2026)
• The official data that page loads for each product and size, e.g. subs.jerseymikes.com/nutrition/data and subs.jerseymikes.com/nutrition/5/2 (#7 Regular) (checked October 4, 2026)
• Sub totals are the sum of each product's default ingredients, rounded to the nearest 10 like the official tool; "oil held" orders subtract the published olive oil blend value. All combo totals are sums of the official per-item values above