Subway vs. Jimmy John's, by the numbers
Subway publishes nutrition for 151 items and Jimmy John's for 136. The typical Subway item is lighter (median 520 calories vs 620), Jimmy John's has the single highest-protein item, and Subway 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.
Items with published nutrition
Subway: 151
Jimmy John's: 136
Median calories per item
Subway: 520
Jimmy John's: 620
Real meals under 500 calories (15 g+ protein)
Subway: 34
Jimmy John's: 27
Lightest real meal (15 g+ protein)
Subway: Fresh Fit Oven Roasted Turkey (6-inch) (270 calories, 20 g protein)
Jimmy John's: Slim 1 (Unwich® lettuce wrap) (190 calories, 20 g protein)
Most protein
Subway: Footlong 5 Meat Italian (Footlong) (1320 calories, 78 g protein)
Jimmy John's: The J.J. Gargantuan® (16", French bread) (2160 calories, 156 g protein)
Most protein per 100 calories
Subway: Subway Club® Protein Bowl (11 g)
Jimmy John's: Slim 1 (Unwich® lettuce wrap) (10.5 g)
Keto meals (under 10 g net carbs, 15 g+ protein)
Subway: 16
Jimmy John's: 23
Median sodium per item
Subway: 1280 mg
Jimmy John's: 1610 mg
Lightest salad
Lightest sub or sandwich
Lightest wrap
Lightest dessert
Questions people ask
Which is healthier, Subway or Jimmy John's?
By the numbers, Subway has the lighter typical item and Subway the better protein per calorie, so it wins both. Real meals under 500 calories (150+ calories, 15 g+ protein): 34 at Subway and 27 at Jimmy John's.
Which has more protein, Subway or Jimmy John's?
Jimmy John's: The J.J. Gargantuan® (16", French bread) has 156 g. For protein without the calories, Subway's Subway Club® Protein Bowl leads at 11 g per 100 calories.
Which is better for keto, Subway or Jimmy John's?
Jimmy John's has more meals under 10 g net carbs with 15 g of protein (23 vs 16). Each chain's keto page lists them.
Where do these numbers come from?
Subway'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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