What Should I Order at Jersey Mike’s Subs? Keto Dining Guide
Craving Jersey Mike’s Subs?
Jersey Mike’s offers a very helpful nutrition and dining guide. I love it because they give you sub in a tub macros for most of these options, so you don’t have to keep a calculator on hand to calculate your macros. The best thing about Jersey Mike’s? You can make any sandwich into a salad (called a “sub in a tub”), which gives you easy options for ordering.
The basics of successful Jersey Mike’s ordering:
- Stick with the sub in a tub.
- Avoid bread, flatbreads, wraps, cookies, and chips.
- When in doubt, leave dressings and toppings out.
- For drinks, stick with water, unsweetened iced tea, or Diet Pepsi products.
- Download the free app for amazing deals: iPhone or Android.
Here’s how to order keto at Jersey Mike’s:
Breakfast
- #1: Pork Roll, Egg, & Cheese: 440 calories | 16g fat | 4g carbs | 0g fiber | 30g protein
- #2: Bacon, Egg, & Cheese: 340 calories | 26.5g fat | 3g carbs | 0g fiber | 23g protein
- #3: Sausage, Egg, & Cheese: 690 calories | 60g fat | 3g carbs | 0g fiber | 35g protein
- #4: Ham, Egg, & Cheese: 290 calories | 18.5g fat | 4g carbs | 0g fiber | 28g protein
- #5: Steak, Egg, & Cheese: 380 calories | 23.5g fat | 3g carbs | 0g fiber | 39g protein
- #6: Omelet with Ham: 310 calories | 5g fat | 3g carbs | 0g fiber | 27g protein
- #7: Omelet with Bacon: 400 calories | 30.5g fat | 2g carbs | 0g fiber | 28g protein
- #8: Omelet with Ham and Bacon: 430 calories | 31.5g fat | 3g carbs | 0g fiber | 33g protein
- Egg and Cheese: 220 calories | 15.5g fat | 3g carbs | 0g fiber | 17g protein
- Pork Roll and Cheese: 350 calories | 28.5g fat | 3g carbs | 0g fiber | 19g protein
- Turkey, Egg, and Cheese: 160 calories | 9.5g fat | 0g carbs | 0g fiber | 16g protein
Lunch & Dinner
“I’ll have the Chicken Philly Cheese Steak Sub in a Tub.”
This delectable bread-free meal comes complete with chicken, peppers, onions, and melted cheese. They’ll even grill it fresh for you on the spot and then serve it on a bed of lettuce. I had them add their spices to for some additional flavor.
- #16 Chicken Philly: 400 calories | 21g fat | 16g carbs | 1g fiber | 37g protein
“I’ll have the Cancro Special Sub in a Tub.”
This beautiful food comes with sliced roast beef, pepperoni, and provolone. Have it served “Mike’s Way” and you’ll get onions, tomatoes, vinegar and oil, and spices.
- #12 Cancro Special (Regular/Tub Extra Cheese and Meat): 230 calories | 15g fat | 1g carbs | 1g fiber | 22g protein
Not feeling either of those? You’ve got plenty of options since any sandwich can be made into a “sub in a tub”. Please note added cheese and meat can cost more, but I wanted to give you an idea of what you can enjoy and still stick within macros. Please also note that veggies and condiments you add will increase these carb values:
- #1 BLT (Regular/Tub Extra Meat): 120 calories | 10.5g fat | 0g carbs | 0g fiber | 6g protein
- #2 Jersey Shore Favorite (Regular/Tub Extra Cheese and Meat): 170 calories | 10.5g fat | 2g carbs | 16g protein
- #3 American Classic (Regular/Tub Extra Cheese and Meat): 180 calories | 10.5g fat | 2g carbs | 0g fiber | 17g protein
- #4 (Regular/Tub Extra Cheese and Meat): 160 calories | 10g fat | 2g carbs | 0g fiber | 15g protein
- #5 Super Sub (Regular/Tub Extra Cheese and Meat): 200 calories | 11.5g fat | 3g carbs | 0g fiber | 20g protein
- #6 Roast Beef & Provolone (Regular/Tub Extra Cheese and Meat): 250 calories | 15g fat | 1g carbs | 27g protein
- #7 Turkey Breast & Provolone (Regular/Tub Extra Cheese and Meat): 170 calories | 9.5g fat | 1g carbs | 20g protein
- #8 Club Sub (Regular/Tub Extra Cheese and Meat): 270 calories | 17.5g fat | 1g carbs | 0g fiber | 26g protein
- #9 Club Supreme (Regular/Tub Extra Cheese and Meat): 300 calories | 19g fat | 0g carbs | 0g fiber | 31g protein
- #10 Albacore Tuna Salad (Regular/Tub Extra Meat): 240 calories | 20.5g fat | 2g carbs | 0g fiber | 11g protein
- #11 Stickball Special (Regular/Tub Extra Cheese and Meat): 180 calories | 12.5g fat | 2g carbs | 0g fiber | 15g protein
- #12 Cancro Special (Regular/Tub Extra Cheese and Meat): 230 calories | 15g fat | 1g carbs | 3g fiber | 22g protein
- #13 Original Italian (Regular/Tub Extra Cheese and Meat): 260 calories | 17g fat | 1g carbs | 3g fiber | 23g protein
- #14 Veggie (Regular/Tub Extra Cheese and Meat): 220 calories | 17g fat | 1g carbs | 0g fiber | 16g protein
- Chicken Salad (Regular/Tub Extra Meat): 240 calories | 23.5g fat | 0g carbs | 0g fiber | 8g protein
- California Club (Regular/Tub Extra Meat): 250 calories | 16.5g fat | 1g carbs | 0g fiber | 24g protein
- California Dreamin’ (Regular Extra Meat): 50 calories | .5g fat | 0g carbs | 0g fiber | 12g protein
- Chipotle Turkey (Regular/Tub Extra Cheese and Meat): 180 calories | 11g fat | 2g carbs | 0g fiber | 18g protein
- #15 Meatball and Cheese: 520 calories | 39.5g fat | 13g carbs | 3g fiber | 27g protein
- #16 Chicken Philly: 400 calories | 21g fat | 16g carbs | 1g fiber | 37g protein
- #17 Steak Philly: 400 calories | 27g fat | 14g carbs | 1g fiber | 35g protein
- #18 Grilled Chicken Parmesan: 340 calories | 7.5g fat | 6g carbs | 1g fiber | 41g protein
- #18 Chicken Parmesan: 390 calories | 20g fat | 17g carbs | 2g fiber | 36g protein
- #20 Reuben: 380 calories | 22g fat | 17g carbs | 4g fiber | 29g protein
- Pastrami and Swiss: 350 calories | 18.5g fat | 11g carbs | 0g fiber | 34g protein
- #43 Chipotle Steak: 720 calories | 57g fat | 17g carbs | 3g fiber | 35g protein
- #56 Big Kahuna: 490 calories | 31g fat | 15g carbs | 1g fiber | 39g protein
- #31 California Cheesesteak: 660 calories | 52g fat | 12g carbs | 0g fiber | 35g protein
- California Chicken Cheesesteak: 620 calories | 46g fat | 14g carbs | 0g fiber | 37g protein
- Chicka-Phila-Roni: 450 calories | 27g fat | 11g carbs | 0g fiber | 40g protein
- Steak Bacon Ranch Cheesesteak: 650 calories | 50.5g fat | 11g carbs | 0g fiber | 39g protein
- #26 Chicken Bacon Ranch Cheesesteak: 620 calories | 44.5g fat | 13g carbs | 0g fiber | 41g protein
- Grilled Chicken Sub: 430 calories | 30g fat | 9g carbs | 0g fiber | 31g protein
Toppings
“…And to that, can you add…”
What can you add to your salad? A lot. Be aware some toppings cost extra (varies by location).
Cheese
- Provolone (Regular/Tub/Wrap Added Cheese): 120 calories | 9g fat | 1g carbs | 0g fiber | 9g protein
Dressings
- Blue cheese: 120 calories | 12g fat | 2g carbs | 0g fiber | 1g protein
- Caesar: 150 calories | 15g fat | 0g carbs | 0g fiber | 0g protein
- Chipotle Mayo: 180 calories | 20g fat | 0g carbs | 0g fiber | 0g protein
- Golden Italian: 110 calories | 11g fat | 2g carbs | 0g fiber | 2g protein
- Golden Italian (packet): 110 calories | 11g fat | 2g carbs | 0g fiber | 3g protein
- Italian Light (packet): 80 calories | 9g fat | 0g carbs | 0g fiber | 1g protein
- Ranch: 30 calories | 12g fat | 2g carbs | 0g fiber | 0g protein
- Russian: 160 calories | 16g fat | 4g carbs | 0g fiber | 4g protein
- Newman’s Own Balsamic Vinaigrette Dressing: 150 calories | 15g fat | 3g carbs | 0g fiber | 4g protein
Vegetables & Condiments
- Lettuce Regular/Tub: 15 calories | 0g fat | 3g carbs | 0g fiber | 0g protein
- Onions Regular/Tub: 5 calories | 0g fat | 1g carbs | 0g fiber | 0g protein
- Tomatoes Regular/Tub: 10 calories | 0g fat | 3g carbs | 1g fiber | 0g protein
- Mayonnaise Regular/Tub: 250 calories | 28g fat | 1g carbs | 0g fiber | 0g protein
- Chipotle Mayonnaise Regular/Tub: 230 calories | 25g fat | 2g carbs | 0g fiber | 0g protein
- Vinegar Regular/Tub: 5 calories | 0g fat | 0g carbs | 0g fiber | 0g protein
- Oil Regular/Tub: 250 calories | 28g fat | 0g carbs | 0g fiber | 0g protein
- Sprinklings (Mayo, Vinegar, Oil) Regular/Tub: 520 calories | 58g fat | 1g carbs | 0g protein
- Brown Mustard (Regular): 0 calories | 9g fat | 0g carbs | 0g protein
- Deli Pickle (Regular): 0 calories | 0g fat | 0g carbs | 0g protein
- Banana Peppers (Regular): 0 calories | 5g fat | 3g carbs | 2g fiber | 1g protein
- Jalapeno Peppers (Regular): 0 calories | 0g fat | 2g carbs | 0g protein
- Hot Cherry Pepper Relish (Regular): 10 calories | 0g fat | 1g carbs | 0g fiber | 0g protein
- Avocado (Regular): 140 calories | 6g fat | 3g carbs | 3g fiber | 2g protein
- Mike’s Original Way (regular): 280 calories | 28g fat | 7g carbs | 1g fiber | 1g protein
As you can see, with a little due diligence, you can enjoy lunch wherever your adventures take you! Enjoy!
Why does my favorite sub have to have so many carbs?!? 😭 Guess I’ll be trying something new in a tub!
Darn! Hoping you can find a great substitute!
The nutrition info seems wrong. I just ate a club sub extra meat and cheese tub and it’s definitely gotta have more than 270 calories…
Thanks for commenting, Melanie B. We’ll be sure to check that again!
I’m sorry but almost ALL of these counts are wrong.
Eg. How exactly can #1 BLT (Regular/Tub Extra Meat) have 0g carbs when tomatoes and lettuce have carbs?
The nutrition tracker on Jersey Mikes own site says for #1 BLT (Regular/Tub Extra Meat): Total carbs 6.23 minus fiber is 4.44 net carbs.
Hi Karen! The veggies and condiments added will increase carb values. We have this on our list of items to double check and update as needed. Thanks so much for taking a moment to comment.