Subway vs Jersey Mike’s Subs: Which Is Healthier?
By average Nom Score across its full published menu, Subway has the healthier menu of the two — 65/100 (a C) versus Jersey Mike’s Subs’s 58 (a C). It is close, though: Subway averages fewer calories (293 vs 552 per item), less sodium (817 vs 1,481 mg), and less sugar (7.4g vs 9.1g).
Subway vs Jersey Mike’s Subs, side by side
Menu-wide averages, computed across every published item we track for each chain. A green check marks the better figure in each row.
| Per item | Subway |
Jersey Mike’s Subs |
|---|---|---|
| Avg Nom Score | 65C✓ | 58C |
| Avg calories / item | 293✓ | 552 |
| Avg sodium (mg) | 817✓ | 1,481 |
| Avg sugar (g) | 7.4✓ | 9.1 |
| Protein / 100 cal | 5.9g | 5.9g |
| Items on menu | 47 | 58 |
Who wins each category
Where both chains compete, here is the average Nom Score of every item in that category. A chain can win one category and lose another — the higher score is greener.
The healthiest picks at each
The three highest-scoring menu items (50+ calories) at each chain — a smarter order beats the menu average at either one.
Methodology. Every figure is computed from published nutrition data for 47 Subway items and 58 Jersey Mike’s Subs items, current as of June 27, 2026. Each item is graded A–F by the Nom Score, which weighs sodium, saturated fat, sugar, portion size, fiber, and protein per calorie against FDA Daily Values (sodium 2,300 mg).
Per-chain averages span each chain’s entire published menu — entrees, sides, drinks, and desserts — the same full-menu basis as our State of Fast Food Nutrition report, so the numbers reconcile across the site. Because menu mix differs between chains, an average describes a whole menu, not any single order.
We compare published nutrition data only; verdicts are by average Nom Score, not taste. Values may vary by location and over time. Restaurant names and trademarks belong to their owners; Nom is an independent guide.
Frequently asked
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Nom grades every fast food menu item A–F by the Nom Score, so you can order the best option at any restaurant.