Jersey Mike’s Subs • Weight Loss & GLP-1 Friendly Guide • Updated June 2026
Weight Loss Options at Jersey Mike’s Subs
Quick Answer: Jersey Mike’s Subs has 23 weight loss options. The highest-protein option at Jersey Mike’s Subs is the #12 Cancro Special (Sub in a Tub) with 46g protein (420 cal). Top pick overall: the Grilled Chicken Salad (180 cal, 24g protein, Nom Score A).
23Weight Loss Options
58Total Analyzed
ABest Grade
Top rated
Top Weight Loss 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
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
3
C
#12 Cancro Special (Sub in a Tub)
Cal
420
Prot
46g
Sod
857
Sug
3g
View full ingredients
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
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
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
3
#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
4
#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
5
#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
6
#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
7
#17 Chicken Philly (Sub in a Tub)
Great protein. Watch the sodium. Light on fiber.
Grilled Chicken: Chicken Breast, Water, Seasoning (Salt, Garlic, Onion, Spices). Provolone Cheese: Pasteurized Milk, Cheese Culture, Salt, Enzymes. Grilled Peppers: Green Bell Peppers, Red Bell Peppers. Grilled Onions: White Onions
C
412
38g
12g
1430mg
8
#56 Big Kahuna Philly (Sub in a Tub)
Great protein. Watch the sodium & sat fat. Light on fiber.
Sirloin Steak: Beef Sirloin, Water, Salt, Sodium Phosphate. Provolone Cheese: Pasteurized Milk, Cheese Culture, Salt, Enzymes. Grilled Peppers: Green Bell Peppers, Red Bell Peppers. Grilled Onions: White Onions. Grilled Mushrooms: Fresh Mushrooms
C
432
35g
12g
1320mg
9
#6 Roast Beef & Provolone (Sub in a Tub)
Great portion & protein. Watch the sodium. Light on fiber.
Roast Beef: Beef, Water, Salt, 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
280
30g
6g
980mg
10
#4 The Number Four (Sub in a Tub)
Great portion & protein. Watch the sodium.
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
280
24g
9g
870mg
The Nom Score read
The Grilled Chicken Salad tops Jersey Mike’s Subs’ 23 weight loss options — Nom Score A (83/100) on 180 calories, 24g protein, and 420mg sodium. The #12 Cancro Special (Sub in a Tub) carries the most protein at 46g. Most come from the Sub in a Tub menu (9 of 10). Protein ranges 24–46g 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 weight loss criteria:
Fountain Drink (22oz)
drink, not a meal — only 0g protein (min 20)
#44 Buffalo Chicken Cheese Steak (Regular)
840 cal (max 500) — 12g sugar (max 10)
Kids Meal
650 cal (max 500) — 42g sugar (max 10)
#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 Weight Loss at Jersey Mike’s Subs
Prioritize protein to stay full longer between meals
Skip sugary drinks and stick to water or unsweetened tea
Ask for light portions of high-calorie toppings
FAQ
Common questions about weight loss at Jersey Mike’s Subs
Is Jersey Mike’s Subs good for weight loss diets?
Yes — Jersey Mike’s Subs has 23 weight loss options, topped by the Grilled Chicken Salad (Nom Score A).
What’s the best weight loss 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 (Sub in a Tub) with 46g protein (420 cal).
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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