Jersey Mike's vs. Subway, by the numbers

Jersey Mike's publishes nutrition for 130 items and Subway for 151. The typical Subway item is lighter (median 520 calories vs 800), Jersey Mike'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 Subway menu Low-calorie Subway

Items with published nutrition

Jersey Mike's: 130

Subway: 151

Median calories per item

Jersey Mike's: 800

Subway: 520

Real meals under 500 calories (15 g+ protein)

Jersey Mike's: 17

Subway: 34

Lightest real meal (15 g+ protein)

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

Subway: Fresh Fit Oven Roasted Turkey (6-inch) (270 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)

Subway: Footlong 5 Meat Italian (Footlong) (1320 calories, 78 g protein)

Most protein per 100 calories

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

Subway: Subway Club® Protein Bowl (11 g)

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

Jersey Mike's: 13

Subway: 16

Median sodium per item

Jersey Mike's: 1876 mg

Subway: 1280 mg

Lightest bowl

Jersey Mike's ›

#16 Mike's Chicken Philly (Bowl, Default build, no bread)

per bowl · 37g protein · 14g carbs · 19g fat

380 kcal

Subway ›

Subway Club® Protein Bowl

per 1 bowl · 45g protein · 16g carbs · 20g fat

410 kcal

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

Subway ›

Oven Roasted Turkey Kids' Mini Sub (Mini)

per 1 mini sub · 12g protein · 27g carbs · 2g fat

170 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

Subway ›

9" Wrap (Pocket)

per 1 wrap · 4g protein · 26g carbs · 3g fat

150 kcal

Lightest dessert

Jersey Mike's ›

Chocolate Chunk Cookie (Regular)

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

280 kcal

Subway ›

Oatmeal Raisin Cookie

per 1 cookie · 3g protein · 30g carbs · 8g fat

200 kcal

Questions people ask

Which is healthier, Jersey Mike's or Subway?

By the numbers, Subway 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 34 at Subway.

Which has more protein, Jersey Mike's or Subway?

Jersey Mike's: #6 Roast Beef and Provolone (Giant, Mike's Way, white bread) has 110 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 Subway?

Subway has more meals under 10 g net carbs with 15 g of protein (16 vs 13). Each chain's keto page lists them.

Where do these numbers come from?

Jersey Mike's and Subway'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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