High Protein- 1xBowl #56 Halal Big Kahuna Cheese Steak
Meal total
502Calories33gProtein12gCarbs32gFatJersey Mike's Subs Nutrition Facts & Menu
Explore the Jersey Mike's Subs menu, build your order, and see how the calories and macros add up. Use the meal generator to find macro-friendly orders that fit your calorie target.
Menu data updated Sources & update dates
Macro-friendly Jersey Mike's Subs meal ideas
Every order below is built from real Jersey Mike's Subs menu items to land near a common calorie and protein target. Select any meal to add it to your order, or try the meal generator above for your own numbers.
Lower-calorie, high-protein
Lean Jersey Mike's Subs orders that stay light on calories without skimping on protein.
High ProteinHigh Protein- 1xBowl #7 Turkey and Provolone
Meal total
490Calories30gProtein7gCarbs38gFatBalanced meals
Everyday Jersey Mike's Subs orders around a moderate calorie and protein target.
High Protein- 1xWrap #19 BBQ Beef
Meal total
689Calories56gProtein76gCarbs16gFatHigh Protein- 1xRegular #19 BBQ Beef
Meal total
708Calories60gProtein87gCarbs11gFatBigger, high-protein meals
Heartier Jersey Mike's Subs orders for a big appetite or a training day.
High Protein- 1xWrap #26 Bacon Ranch Chicken Cheese Steak with Add Extra Meat
Meal total
1001Calories66gProtein62gCarbs55gFatHigh Protein- 1xRegular #26 Bacon Ranch Chicken Cheese Steak with Add Bacon
Meal total
991Calories60gProtein71gCarbs52gFatJersey Mike's Subs nutrition highlights
Compare all four macros and select any option to add it to your order. Browse the full menu and build your order above.
Highest-protein picks
Lightest options
Sources & data updates
- Menu data updated
- Nutrition highlights refreshed
- Meal ideas refreshed
The interactive menu can be newer than the saved nutrition highlights and meal ideas. Dates show when our menu data was updated or a snapshot was refreshed; they do not indicate an independent nutrition review.
References recorded for the Jersey Mike's Subs menu
Publishers are identified in the links. References may include restaurant publications and third-party sources.
Nutrition can vary by location, portion, and preparation. Check directly with Jersey Mike's Subs for current ingredients and allergen information.
Ordering Jersey Mike's Subs with macros in mind
Jersey Mike's subs are straightforward for macro tracking because the meat content is consistent and the sizing system makes portion control predictable. The biggest decision is sub size: a regular gives you roughly twice the calories and protein of a mini.
The #87 Teriyaki Chicken is the standout for protein efficiency. At 605 calories and 46g protein for a regular size, it delivers a strong protein-to-calorie ratio for a sub. The #5 Steak, Egg and Cheese (513 cal, 40g protein) is the most efficient option at that range.
The #8 (Cheese, Ham, Bacon, Peppers and Mushrooms) at 701 calories and 43g protein is a filling, protein-dense option for larger meal targets. The Chicken Bacon Ranch Cheese Steak (#26) offers 40g protein across a range of sizes.
For a 500-calorie meal with 40g protein: a regular #5 Steak, Egg and Cheese (513 cal, 40g protein) lands exactly there. The Halal Big Kahuna Chicken Cheese Steak (#55) at 407 calories and 40g protein is even lighter with the same protein.
Mini subs are a genuinely useful macro tool. Ordering two mini subs in different flavors lets you hit a higher protein target while keeping calories moderate. Two mini subs typically land at around 500 to 600 calories total with 30 to 40g protein combined.
The key watch-out at Jersey Mike's: sauces. Mike's Way (oil, vinegar, lettuce, tomato) adds minimal calories. Cream-based sauces and extra cheese can add 100 to 200 calories per sub. Jersey Mike's also offers gluten-free bread at some locations for an additional calorie consideration.
Frequently asked questions
Take your Jersey Mike's Subs order further in the app
Simple Macros builds your daily calorie and protein targets around your body and goals, then generates Jersey Mike's Subs meals that fit them and lets you log them in seconds, at home or on the go.