Jersey Mike’s Subs • High Protein Guide • Updated June 2026
High Protein Options at Jersey Mike’s Subs
Quick Answer: Jersey Mike’s Subs has a deep bench here: 50 high protein options, every one with at least 20g protein. The best is the Grilled Chicken Salad (180 cal, 24g protein, Nom Score A); the highest-protein is the #12 Cancro Special (Regular) at 58g protein.
50High Protein Options
58Total Analyzed
ABest Grade
Top rated
Top High Protein Picks at Jersey Mike’s Subs
1
A
Grilled Chicken Salad
Cal
180
Prot
24g
Sod
420
Sug
4g
View full ingredients
Grilled Chicken: Chicken Breast, Water, Seasoning (Salt, Garlic, Onion, Spices)
Mixed Greens: Romaine Lettuce, Iceberg Lettuce
Tomatoes: Fresh Sliced Tomatoes
Onions: Fresh Sliced White Onions
2
B
#10 Tuna Fish (Sub in a Tub)
Cal
730
Prot
22g
Sod
920
Sug
5g
View full ingredients
Tuna Salad: Tuna (Light Tuna, Water, Salt), Mayonnaise (Soybean Oil, Whole Eggs, Vinegar, Water, Salt, Sugar, Lemon Juice, Calcium Disodium EDTA), Celery
Provolone Cheese: Pasteurized Milk, Cheese Culture, Salt, Enzymes
Shredded Lettuce: Iceberg Lettuce
Tomatoes: Fresh Sliced Tomatoes
Onions: Fresh Sliced White Onions
3
B
California Club (Sub in a Tub)
Cal
410
Prot
31g
Sod
1222
Sug
3g
View full ingredients
Turkey Breast: Turkey Breast, Water, Contains 2% or Less: Salt, Sugar, Sodium Phosphate, Natural Flavors
Bacon: Cured with Water, Salt, Sugar, Sodium Phosphate, Sodium Erythorbate, Sodium Nitrite
Avocado: Fresh Avocado
Swiss Cheese: Pasteurized Milk, Cheese Culture, Salt, Enzymes
Shredded Lettuce: Iceberg Lettuce
Tomatoes: Fresh Sliced Tomatoes
Mayonnaise: Soybean Oil, Whole Eggs, Vinegar, Water, Egg Yolks, Salt, Sugar, Lemon Juice, Calcium Disodium EDTA
Item
Grade
Cal
Protein
Carbs
Sodium
1
Grilled Chicken SaladNom’s Top Pick
Whole food salad. Grilled. Great portion & fiber. Watch the sodium.
Grilled Chicken: Chicken Breast, Water, Seasoning (Salt, Garlic, Onion, Spices). Mixed Greens: Romaine Lettuce, Iceberg Lettuce. Tomatoes: Fresh Sliced Tomatoes. Onions: Fresh Sliced White Onions
A
180
24g
8g
420mg
2
#10 Tuna Fish (Sub in a Tub)
Great sugar. Watch the portion. Light on fiber.
Tuna Salad: Tuna (Light Tuna, Water, Salt), Mayonnaise (Soybean Oil, Whole Eggs, Vinegar, Water, Salt, Sugar, Lemon Juice, Calcium Disodium EDTA), Celery. Provolone Cheese: Pasteurized Milk, Cheese Culture, Salt, Enzymes. Shredded Lettuce: Iceberg Lettuce. Tomatoes: Fresh Sliced Tomatoes. Onions: Fresh Sliced White Onions
B
730
22g
11g
920mg
3
California Club (Sub in a Tub)
Great sugar & fiber. Watch the sodium.
Turkey Breast: Turkey Breast, Water, Contains 2% or Less: Salt, Sugar, Sodium Phosphate, Natural Flavors. Bacon: Cured with Water, Salt, Sugar, Sodium Phosphate, Sodium Erythorbate, Sodium Nitrite. Avocado: Fresh Avocado. Swiss Cheese: Pasteurized Milk, Cheese Culture, Salt, Enzymes. Shredded Lettuce: Iceberg Lettuce. Tomatoes: Fresh Sliced Tomatoes. Mayonnaise: Soybean Oil, Whole Eggs, Vinegar, Water, Egg Yolks, Salt, Sugar, Lemon Juice, Calcium Disodium EDTA
B
410
31g
11g
1222mg
4
#12 Cancro Special (Regular)
Contains trans fat. Great sugar & protein. Watch the portion. Light on fiber.
White Sub Roll: Enriched Wheat Flour (Wheat Flour, Malted Barley Flour, Niacin, Iron, Thiamine Mononitrate, Riboflavin, Folic Acid), Water, Sugar, Yeast, Soybean Oil, Salt, Calcium Propionate, Datem, Ascorbic Acid. Roast Beef: Beef, Water, Salt, Sodium Phosphate, Natural Flavors. Pepperoni: Pork, Beef, Salt, Contains 2% or Less: Water, Dextrose, Spices, Lactic Acid Starter Culture, Oleoresin of Paprika, Garlic Powder, Sodium Nitrite, BHA, BHT, Citric Acid. Provolone Cheese: Pasteurized Milk, Cheese Culture, Salt, Enzymes. Shredded Lettuce: Iceberg Lettuce. Tomatoes: Fresh Sliced Tomatoes. Onions: Fresh Sliced White Onions. Oil & Vinegar: Olive Oil Blend, Red Wine Vinegar. Oregano & Basil: Dried Oregano, Dried Basil
B
920
58g
61g
1257mg
5
#12 Cancro Special (Sub in a Tub)
Great sugar & protein. Watch the sodium. Light on fiber.
Roast Beef: Beef, Water, Salt, Sodium Phosphate, Natural Flavors. Pepperoni: Pork, Beef, Salt, Contains 2% or Less: Water, Dextrose, Spices, Lactic Acid Starter Culture, Oleoresin of Paprika, Garlic Powder, Sodium Nitrite, BHA, BHT, Citric Acid. Provolone Cheese: Pasteurized Milk, Cheese Culture, Salt, Enzymes. Shredded Lettuce: Iceberg Lettuce. Tomatoes: Fresh Sliced Tomatoes. Onions: Fresh Sliced White Onions. Oil & Vinegar: Olive Oil Blend, Red Wine Vinegar. Oregano & Basil: Dried Oregano, Dried Basil
C
420
46g
6g
857mg
6
Chipotle Turkey (Sub in a Tub)
Great sugar. Watch the sodium. Light on fiber.
Turkey Breast: Turkey Breast, Water, Contains 2% or Less: Salt, Sugar, Sodium Phosphate, Natural Flavors. Bacon: Cured with Water, Salt, Sugar, Sodium Phosphate, Sodium Erythorbate, Sodium Nitrite. Pepper Jack Cheese: Pasteurized Milk, Jalapeno Peppers, Cheese Culture, Salt, Enzymes. Chipotle Mayo: Soybean Oil, Whole Eggs, Vinegar, Water, Chipotle Peppers, Salt, Sugar, Spices. Shredded Lettuce: Iceberg Lettuce. Tomatoes: Fresh Sliced Tomatoes. Onions: Fresh Sliced White Onions
C
540
28g
6g
1191mg
7
California Club (Regular)
Great sugar. Watch the sodium & portion.
White Sub Roll: Enriched Wheat Flour (Wheat Flour, Malted Barley Flour, Niacin, Iron, Thiamine Mononitrate, Riboflavin, Folic Acid), Water, Sugar, Yeast, Soybean Oil, Salt, Calcium Propionate, Datem, Ascorbic Acid. Turkey Breast: Turkey Breast, Water, Contains 2% or Less: Salt, Sugar, Sodium Phosphate, Natural Flavors. Bacon: Cured with Water, Salt, Sugar, Sodium Phosphate, Sodium Erythorbate, Sodium Nitrite. Avocado: Fresh Avocado. Swiss Cheese: Pasteurized Milk, Cheese Culture, Salt, Enzymes. Shredded Lettuce: Iceberg Lettuce. Tomatoes: Fresh Sliced Tomatoes. Mayonnaise: Soybean Oil, Whole Eggs, Vinegar, Water, Egg Yolks, Salt, Sugar, Lemon Juice, Calcium Disodium EDTA
C
910
43g
66g
2122mg
8
#2 Jersey Shore’s Favorite (Regular)
Great sugar. Watch the sodium & portion. Light on fiber.
White Sub Roll: Enriched Wheat Flour (Wheat Flour, Malted Barley Flour, Niacin, Iron, Thiamine Mononitrate, Riboflavin, Folic Acid), Water, Sugar, Yeast, Soybean Oil, Salt, Calcium Propionate, Datem, Ascorbic Acid. Provolone Cheese: Pasteurized Milk, Cheese Culture, Salt, Enzymes. Ham: Ham, Water, Contains 2% or Less: Salt, Sugar, Sodium Phosphate, Sodium Erythorbate, Sodium Nitrite. Capicola: Pork, Salt, Sugar, Spices, Sodium Ascorbate, Sodium Nitrite, Lactic Acid Starter Culture. Shredded Lettuce: Iceberg Lettuce. Tomatoes: Fresh Sliced Tomatoes. Onions: Fresh Sliced White Onions. Oil & Vinegar: Olive Oil Blend, Red Wine Vinegar. Oregano & Basil: Dried Oregano, Dried Basil
C
810
37g
63g
1951mg
9
#4 The Number Four (Regular)
Watch the sodium & portion.
White Sub Roll: Enriched Wheat Flour (Wheat Flour, Malted Barley Flour, Niacin, Iron, Thiamine Mononitrate, Riboflavin, Folic Acid), Water, Sugar, Yeast, Soybean Oil, Salt, Calcium Propionate, Datem, Ascorbic Acid. Provolone Cheese: Pasteurized Milk, Cheese Culture, Salt, Enzymes. Prosciuttini: Pork, Water, Salt, Sugar, Sodium Phosphate, Sodium Erythorbate, Sodium Nitrite, Spices. Capicola: Pork, Salt, Sugar, Spices, Sodium Ascorbate, Sodium Nitrite, Lactic Acid Starter Culture. Shredded Lettuce: Iceberg Lettuce. Tomatoes: Fresh Sliced Tomatoes. Onions: Fresh Sliced White Onions. Oil & Vinegar: Olive Oil Blend, Red Wine Vinegar. Oregano & Basil: Dried Oregano, Dried Basil
C
780
36g
64g
1770mg
10
#31 California Chicken Cheese Steak (Sub in a Tub)
Great protein. Watch the sodium & sat fat.
Grilled Chicken: Chicken Breast, Water, Seasoning (Salt, Garlic, Onion, Spices). Swiss Cheese: Pasteurized Milk, Cheese Culture, Salt, Enzymes. Avocado: Fresh Avocado. Shredded Lettuce: Iceberg Lettuce. Tomatoes: Fresh Sliced Tomatoes. Onions: Fresh Sliced White Onions
C
410
36g
11g
1058mg
The Nom Score read
The Grilled Chicken Salad rates highest across a broad field — Nom Score A (83/100) on 180 calories, 24g protein, and 420mg sodium. 86% of the 58 Jersey Mike’s Subs items we analyzed clear the high protein bar. That makes it the 2nd-deepest high protein menu of the 31 chains we track. Among the dishes that miss, 100% do so on not enough protein. Most come from the Sub in a Tub menu (5 of 10). Protein ranges 22–58g across the picks. Figures are computed from Jersey Mike’s Subs’ published nutrition data (June 2026).
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Watch-outs
What to Avoid
These items at Jersey Mike’s Subs don’t meet high protein criteria:
Fountain Drink (22oz)
drink, not a meal — only 0g protein (min 20)
#1 BLT (Sub in a Tub)
only 9g protein (min 20)
Chocolate Chip Cookie
only 2g protein (min 20)
Brownie
only 5g protein (min 20)
Gluten Free Snickerdoodle
only 2g protein (min 20)
Order smarter
Pro Tips: How to Order High Protein at Jersey Mike’s Subs
The lightest way to clear 20g of protein here is the Grilled Chicken Salad — 24g in 180 calories.
Trade up from the #1 BLT (Sub in a Tub) (9g protein) to the #12 Cancro Special (Sub in a Tub) (46g) — same Sub in a Tub menu, 37g apart.
Double the protein on any bowl or salad for extra grams
FAQ
Common questions about high protein at Jersey Mike’s Subs
Is Jersey Mike’s Subs good for high protein diets?
Yes — Jersey Mike’s Subs has 50 high protein options, topped by the Grilled Chicken Salad (Nom Score A).
What’s the best high protein option at Jersey Mike’s Subs?
The Grilled Chicken Salad is the best choice with 180 calories, 24g protein, and a Nom Score of A.
What is the highest-protein item at Jersey Mike’s Subs?
The highest-protein option at Jersey Mike’s Subs is the #12 Cancro Special (Regular) with 58g protein (920 cal).
What’s the best high-protein, low-calorie option at Jersey Mike’s Subs?
For protein without the calories, the #12 Cancro Special (Sub in a Tub) is the pick — 46g protein in 420 calories (Nom Score C).
How we ranked these: Every item is scored by the Nom Score, which weighs
sodium, saturated fat, sugar, portion size, fiber, and protein per calorie against FDA daily-value guidance.
Data comes from Jersey Mike’s Subs’ published nutrition information.
Nutrition data verified. Calorie counts and macros are taken from Jersey Mike’s Subs’ published nutrition data. How the Nom Score works →
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