Jersey Mike's vs. Jimmy John's, by the numbers

Jersey Mike's publishes nutrition for 130 items and Jimmy John's for 136. The typical Jimmy John's item is lighter (median 620 calories vs 800), Jimmy John's has the single highest-protein item, and Jersey Mike's has the most protein-dense order. Below: the numbers side by side, then the lightest pick in each category both chains sell, all from the chains' own nutrition guides.

Menus:

Jersey Mike's menu Low-calorie Jersey Mike's Jimmy John's menu Low-calorie Jimmy John's

Items with published nutrition

Jersey Mike's: 130

Jimmy John's: 136

Median calories per item

Jersey Mike's: 800

Jimmy John's: 620

Real meals under 500 calories (15 g+ protein)

Jersey Mike's: 17

Jimmy John's: 27

Lightest real meal (15 g+ protein)

Jersey Mike's: Kid's Sub Turkey (Kids, Default build, white bread) (240 calories, 17 g protein)

Jimmy John's: Slim 1 (Unwich® lettuce wrap) (190 calories, 20 g protein)

Most protein

Jersey Mike's: #6 Roast Beef and Provolone (Giant, Mike's Way, white bread) (1780 calories, 110 g protein)

Jimmy John's: The J.J. Gargantuan® (16", French bread) (2160 calories, 156 g protein)

Most protein per 100 calories

Jersey Mike's: #19 BBQ Beef (Bowl, Default build, no bread) (12.1 g)

Jimmy John's: Slim 1 (Unwich® lettuce wrap) (10.5 g)

Keto meals (under 10 g net carbs, 15 g+ protein)

Jersey Mike's: 13

Jimmy John's: 23

Median sodium per item

Jersey Mike's: 1876 mg

Jimmy John's: 1610 mg

Lightest sub or sandwich

Jersey Mike's ›

Kid's Sub Turkey (Kids, Default build, white bread)

per sub · 17g protein · 32g carbs · 5g fat

240 kcal

Jimmy John's ›

Bacon, Egg & Cheese Breakfast Sandwich

per sandwich · 20g protein · 35g carbs · 22g fat

430 kcal

Lightest wrap

Jersey Mike's ›

#16 Mike's Chicken Philly (Wrap, Default build, white wrap)

per wrap · 45g protein · 62g carbs · 27g fat

670 kcal

Jimmy John's ›

Slim 1 (Unwich® lettuce wrap)

per sandwich · 20g protein · 4g carbs · 11g fat

190 kcal

Lightest dessert

Jersey Mike's ›

Chocolate Chunk Cookie (Regular)

per cookie · 3g protein · 37g carbs · 14g fat

280 kcal

Jimmy John's ›

Fudge Chocolate Brownie

per brownie · 4g protein · 46g carbs · 19g fat

350 kcal

Questions people ask

Which is healthier, Jersey Mike's or Jimmy John's?

By the numbers, Jimmy John's has the lighter typical item and Jersey Mike's the better protein per calorie, so it depends on what you order. Real meals under 500 calories (150+ calories, 15 g+ protein): 17 at Jersey Mike's and 27 at Jimmy John's.

Which has more protein, Jersey Mike's or Jimmy John's?

Jimmy John's: The J.J. Gargantuan® (16", French bread) has 156 g. For protein without the calories, Jersey Mike's #19 BBQ Beef (Bowl, Default build, no bread) leads at 12.1 g per 100 calories.

Which is better for keto, Jersey Mike's or Jimmy John's?

Jimmy John's has more meals under 10 g net carbs with 15 g of protein (23 vs 13). Each chain's keto page lists them.

Where do these numbers come from?

Jersey Mike's and Jimmy John's own published nutrition guides, reviewed before import. Portions differ between chains, so compare calories and protein, not just item names.

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