Jersey Mike’s Subs • Low Calorie Guide • Updated June 2026
Under 500 Cal Options at Jersey Mike’s Subs
Quick Answer: Jersey Mike’s Subs has 28 under 500 cal options. The lowest-calorie option at Jersey Mike’s Subs is the #1 BLT (Sub in a Tub) with 160 calories. Top pick overall: the Chips (240 cal, 3g protein, Nom Score A).
28Under 500 Cal Options
58Total Analyzed
ABest Grade
Top rated
Top Under 500 Cal Picks at Jersey Mike’s Subs
1
A
Chips
Cal
240
Prot
3g
Sod
250
Sug
1g
View full ingredients
Potato Chips: Potatoes, Vegetable Oil (Sunflower, Corn, and/or Canola Oil), Salt
2
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
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
ChipsNom’s Top Pick
Great sugar & portion. Light on protein.
Potato Chips: Potatoes, Vegetable Oil (Sunflower, Corn, and/or Canola Oil), Salt
A
240
3g
23g
250mg
2
Grilled Chicken Salad
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
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 (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
5
Gluten Free Snickerdoodle
Great sodium & portion. Watch the sugar. Light on fiber & protein.
GF Cookie: Rice Flour, Sugar, Butter, Eggs, Cinnamon, Baking Powder, Salt, Vanilla
C
210
2g
34g
100mg
6
Brownie
Great sodium. Watch the sugar. Light on protein.
Brownie: Sugar, Enriched Flour, Butter, Eggs, Cocoa, Chocolate, Baking Powder, Salt, Vanilla
C
500
5g
63g
180mg
7
Chocolate Chip Cookie
Great sodium & portion. Watch the sugar. Light on protein.
Cookie: Enriched Flour, Sugar, Butter, Chocolate Chips, Eggs, Baking Soda, Salt, Vanilla
C
180
2g
26g
105mg
8
#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
9
#7 Turkey & Provolone (Sub in a Tub)
Great portion & protein. Watch the sodium.
Turkey Breast: Turkey Breast, Water, Contains 2% or Less: Salt, Sugar, Sodium Phosphate, Natural Flavors. 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
250
29g
9g
940mg
10
#2 Jersey Shore’s Favorite (Sub in a Tub)
Great portion & protein. Watch the sodium & sat fat.
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
310
25g
8g
1051mg
The Nom Score read
The Chips tops Jersey Mike’s Subs’ 28 under 500 cal options — Nom Score A (91/100) on 240 calories, 3g protein, and 250mg sodium. The #12 Cancro Special (Sub in a Tub) carries the most protein at 46g. The lightest is the Grilled Chicken Salad, at 180 calories. Most come from the Sub in a Tub menu (5 of 10). Calories run 180–500 across the picks.
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Watch-outs
What to Avoid
These items at Jersey Mike’s Subs don’t meet under 500 cal criteria:
Fountain Drink (22oz)
drink, not a meal
#44 Buffalo Chicken Cheese Steak (Regular)
840 cal (max 500)
Kids Meal
650 cal (max 500)
#13 Original Italian (Regular)
940 cal (max 500)
#44 Meatball & Cheese (Sub in a Tub)
520 cal (max 500)
Order smarter
Pro Tips: How to Order Under 500 Cal at Jersey Mike’s Subs
Order “Sub in a Tub” to get your sub as a salad—saves 300+ calories
Choose turkey, ham, or roast beef for leaner options
Go light on the oil and cheese to cut calories further
Heading out or stuck without options? Keep under 500 cal snacks on hand so a under 500 cal choice is always within reach.
FAQ
Common questions about under 500 cal at Jersey Mike’s Subs
Is Jersey Mike’s Subs good for under 500 cal diets?
Yes — Jersey Mike’s Subs has 28 under 500 cal options, topped by the Chips (Nom Score A).
What’s the best under 500 cal option at Jersey Mike’s Subs?
The Chips is the best choice with 240 calories, 3g protein, and a Nom Score of A.
What is the lowest-calorie item at Jersey Mike’s Subs?
The lowest-calorie option at Jersey Mike’s Subs is the #1 BLT (Sub in a Tub) with 160 calories.
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’ official published nutrition data. How the Nom Score works →
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