Higher-protein, lower-carb picks, built from Jersey Mike's own published nutrition and Nishi's transparent GLP-1 scoring lens.
Not affiliated with, sponsored by, or endorsed by Jersey Mike's. "Jersey Mike's" is a trademark of its owner, used here only to refer to the restaurant. Values as published by Jersey Mike's in their official US online nutrition calculator, per published serving. Menus change; verify in the restaurant (updated July 2026 (Jersey Mike's published US online nutrition calculator)).
The quick take
Jersey Mike's has one great GLP-1 move: order any sub "in a tub," which means no bread, served in a bowl. That drops a Regular sub's carbs from about 66 g to under 10 g and cuts roughly 310 calories of roll. On lean proteins it's excellent: a Roast Beef in a Tub is 605 calories with 45 g protein and 7 g carbs, and a Chicken Philly in a Tub is 375 calories with 37 g protein. Roast beef and turkey are the leanest cold cuts; tuna and chicken salad are mayo-based and high in fat. Two things still run high: the olive oil blend on cold subs (the "juice" in Mike's Way) adds about 250 calories and 28 g of fat, so ask for light oil, and sodium is high across the board (turkey, ham, Italian, and Philly subs run 1,300 to 2,600 mg).
Tap to build your exact order. The numbers update live, from Jersey Mike's's published values.
#16 Mike's Chicken Philly in a TubBest fit
37 g protein · 375 cal · 14 g carbs · 19 g fat · 1 g fiber
37 g protein · lots of protein for the calories · lower fat
Show the math
Protein37 gstrong at 30 g or morestrong
Protein density9.9 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat45.6% of caloriesflag over 50% or friedok
Fiber1 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density375 kcalflag if density under 4 and 300 kcal or moreok
Sodiumnot published by the restaurantinformational over 1200 mgnot scored
Best fit. Strong protein (30 g or more) and strong density (7.5 g per 100 kcal or more), with nothing flagged among the values the restaurant publishes. These published rules are applied the same way to every item scored on this bar; see how we score.
#17 Mike's Famous Philly in a TubGood fit
34 g protein · 440 cal · 15 g carbs · 27 g fat · 1 g fiber
watch: higher fat (55.2% of calories)
Show the math
Protein34 gstrong at 30 g or morestrong
Protein density7.7 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat55.2% of caloriesflag over 50% or friedflagged
Fiber1 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density440 kcalflag if density under 4 and 300 kcal or moreok
Sodiumnot published by the restaurantinformational over 1200 mgnot scored
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
#16 Mike's Chicken Philly (Regular)Good fit
48 g protein · 685 cal · 73 g carbs · 22 g fat · 3 g fiber
48 g protein · lower fat
Show the math
Protein48 gstrong at 30 g or morestrong
Protein density7 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat28.9% of caloriesflag over 50% or friedok
Fiber3 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density685 kcalflag if density under 4 and 300 kcal or moreok
Sodiumnot published by the restaurantinformational over 1200 mgnot scored
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
#6 Roast Beef and Provolone (Regular)Good fit
57 g protein · 915 cal · 66 g carbs · 46 g fat · 4 g fiber
57 g protein · lower fat
Show the math
Protein57 gstrong at 30 g or morestrong
Protein density6.2 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat45.2% of caloriesflag over 50% or friedok
Fiber4 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density915 kcalflag if density under 4 and 300 kcal or moreok
Sodiumnot published by the restaurantinformational over 1200 mgnot scored
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
#17 Mike's Famous Philly (Regular)Good fit
46 g protein · 750 cal · 74 g carbs · 30 g fat · 3 g fiber
46 g protein · lower fat
Show the math
Protein46 gstrong at 30 g or morestrong
Protein density6.1 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat36% of caloriesflag over 50% or friedok
Fiber3 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density750 kcalflag if density under 4 and 300 kcal or moreok
Sodiumnot published by the restaurantinformational over 1200 mgnot scored
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
#7 Turkey and Provolone (Regular)Good fit
45 g protein · 815 cal · 66 g carbs · 41 g fat · 4 g fiber
45 g protein · lower fat
Show the math
Protein45 gstrong at 30 g or morestrong
Protein density5.5 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat45.3% of caloriesflag over 50% or friedok
Fiber4 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density815 kcalflag if density under 4 and 300 kcal or moreok
Sodiumnot published by the restaurantinformational over 1200 mgnot scored
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
#3 Ham and Provolone (Regular)Good fit
38 g protein · 815 cal · 68 g carbs · 44 g fat · 4 g fiber
38 g protein · lower fat
Show the math
Protein38 gstrong at 30 g or morestrong
Protein density4.7 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat48.6% of caloriesflag over 50% or friedok
Fiber4 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density815 kcalflag if density under 4 and 300 kcal or moreok
Sodiumnot published by the restaurantinformational over 1200 mgnot scored
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
#6 Roast Beef and Provolone in a TubLower fit
45 g protein · 605 cal · 7 g carbs · 43 g fat · 2 g fiber
watch: higher fat (64% of calories)
Show the math
Protein45 gstrong at 30 g or morestrong
Protein density7.4 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat64% of caloriesflag over 50% or friedflagged
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density605 kcalflag if density under 4 and 300 kcal or moreok
Sodiumnot published by the restaurantinformational over 1200 mgnot scored
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
#7 Turkey and Provolone in a TubLower fit
30 g protein · 490 cal · 8 g carbs · 38 g fat · 2 g fiber
watch: higher fat (69.8% of calories)
Show the math
Protein30 gstrong at 30 g or morestrong
Protein density6.1 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat69.8% of caloriesflag over 50% or friedflagged
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density490 kcalflag if density under 4 and 300 kcal or moreok
Sodiumnot published by the restaurantinformational over 1200 mgnot scored
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
#13 The Original Italian in a TubLower fit
35 g protein · 645 cal · 12 g carbs · 52 g fat · 2 g fiber
watch: higher fat (72.6% of calories)
Show the math
Protein35 gstrong at 30 g or morestrong
Protein density5.4 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat72.6% of caloriesflag over 50% or friedflagged
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density645 kcalflag if density under 4 and 300 kcal or moreok
Sodiumnot published by the restaurantinformational over 1200 mgnot scored
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
California Club (Regular)Lower fit
52 g protein · 980 cal · 71 g carbs · 55 g fat · 8 g fiber
watch: higher fat (50.5% of calories)
Show the math
Protein52 gstrong at 30 g or morestrong
Protein density5.3 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat50.5% of caloriesflag over 50% or friedflagged
Fiber8 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density980 kcalflag if density under 4 and 300 kcal or moreok
Sodiumnot published by the restaurantinformational over 1200 mgnot scored
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
#13 The Original Italian (Regular)Lower fit
47 g protein · 955 cal · 71 g carbs · 55 g fat · 4 g fiber
watch: higher fat (51.8% of calories)
Show the math
Protein47 gstrong at 30 g or morestrong
Protein density4.9 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat51.8% of caloriesflag over 50% or friedflagged
Fiber4 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density955 kcalflag if density under 4 and 300 kcal or moreok
Sodiumnot published by the restaurantinformational over 1200 mgnot scored
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
#8 Club Sub (Regular)Lower fit
50 g protein · 1165 cal · 68 g carbs · 78 g fat · 4 g fiber
watch: higher fat (60.3% of calories)
Show the math
Protein50 gstrong at 30 g or morestrong
Protein density4.3 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat60.3% of caloriesflag over 50% or friedflagged
Fiber4 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density1165 kcalflag if density under 4 and 300 kcal or moreok
Sodiumnot published by the restaurantinformational over 1200 mgnot scored
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
#14 The Veggie (Regular)Lower fit
39 g protein · 955 cal · 69 g carbs · 59 g fat · 5 g fiber
watch: higher fat (55.6% of calories)
Show the math
Protein39 gstrong at 30 g or morestrong
Protein density4.1 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat55.6% of caloriesflag over 50% or friedflagged
Fiber5 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density955 kcalflag if density under 4 and 300 kcal or moreok
Sodiumnot published by the restaurantinformational over 1200 mgnot scored
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Chipotle Turkey Sub (Regular)Lower fit
42 g protein · 1090 cal · 68 g carbs · 73 g fat · 4 g fiber
watch: higher fat (60.3% of calories), energy-dense, low protein
Show the math
Protein42 gstrong at 30 g or morestrong
Protein density3.9 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat60.3% of caloriesflag over 50% or friedflagged
Fiber4 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density1090 kcalflag if density under 4 and 300 kcal or moreflagged
Sodiumnot published by the restaurantinformational over 1200 mgnot scored
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
#1 BLT (Regular)Lower fit
29 g protein · 790 cal · 64 g carbs · 48 g fat · 4 g fiber
watch: higher fat (54.7% of calories), energy-dense, low protein
Show the math
Protein29 gstrong at 30 g or morebelow 30 g
Protein density3.7 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat54.7% of caloriesflag over 50% or friedflagged
Fiber4 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density790 kcalflag if density under 4 and 300 kcal or moreflagged
Sodiumnot published by the restaurantinformational over 1200 mgnot scored
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
#10 Tuna Fish (Regular)Lower fit
33 g protein · 1060 cal · 67 g carbs · 75 g fat · 5 g fiber
watch: higher fat (63.7% of calories), energy-dense, low protein
Show the math
Protein33 gstrong at 30 g or morestrong
Protein density3.1 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat63.7% of caloriesflag over 50% or friedflagged
Fiber5 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density1060 kcalflag if density under 4 and 300 kcal or moreflagged
Sodiumnot published by the restaurantinformational over 1200 mgnot scored
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
#10 Tuna Fish in a TubLower fit
21 g protein · 755 cal · 8 g carbs · 72 g fat · 2 g fiber
watch: higher fat (85.8% of calories), energy-dense, low protein
Show the math
Protein21 gstrong at 30 g or morebelow 30 g
Protein density2.8 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat85.8% of caloriesflag over 50% or friedflagged
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density755 kcalflag if density under 4 and 300 kcal or moreflagged
Sodiumnot published by the restaurantinformational over 1200 mgnot scored
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Numbers are for one published serving from Jersey Mike's nutrition calculator; components and totals are Regular (7") size, and totals are the sub as the calculator serves it by default (cold subs Mike's Way: lettuce, tomatoes, onions, olive oil blend, red wine vinegar, oregano, salt; hot subs as grilled). "In a tub" is the same sub with the bread removed. Gram weights are not published.. Tap "Show the math" on any pick to see exactly how its rating was calculated.
Roast BeefBest fit
35 g protein · 205 cal · 6 g fat · 305 mg sodium
35 g protein · lots of protein for the calories · lower fat
Show the math
Protein35 gstrong at 25 g or morestrong
Protein density17.1 g per 100 kcalstrong at 10+, weak under 6strong
Fat26.3% of caloriesflag over 37.5% or friedok
Fiber0 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density205 kcalflag if density under 6 and 300 kcal or moreok
Sodium305 mginformational over 800 mgok
Best fit. Strong protein (25 g or more) and strong density (10 g per 100 kcal or more), with nothing flagged among the values the restaurant publishes. These published rules are applied the same way to every item scored on this bar; see how we score.
Grilled Chicken (Philly)Best fit
29 g protein · 190 cal · 6 g fat · 545 mg sodium
29 g protein · lots of protein for the calories · lower fat
Show the math
Protein29 gstrong at 25 g or morestrong
Protein density15.3 g per 100 kcalstrong at 10+, weak under 6strong
Fat28.4% of caloriesflag over 37.5% or friedok
Fiber0 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density190 kcalflag if density under 6 and 300 kcal or moreok
Sodium545 mginformational over 800 mgok
Best fit. Strong protein (25 g or more) and strong density (10 g per 100 kcal or more), with nothing flagged among the values the restaurant publishes. These published rules are applied the same way to every item scored on this bar; see how we score.
Turkey BreastGood fit
24 g protein · 110 cal · 1 g fat · 955 mg sodium
watch: 955 mg sodium
Show the math
Protein24 gstrong at 25 g or morebelow 25 g
Protein density21.8 g per 100 kcalstrong at 10+, weak under 6strong
Fat8.2% of caloriesflag over 37.5% or friedok
Fiber0 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density110 kcalflag if density under 6 and 300 kcal or moreok
Sodium955 mginformational over 800 mgshown; does not change the tier
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
HamGood fit
17 g protein · 110 cal · 4 g fat · 945 mg sodium
watch: 945 mg sodium
Show the math
Protein17 gstrong at 25 g or morebelow 25 g
Protein density15.5 g per 100 kcalstrong at 10+, weak under 6strong
Fat32.7% of caloriesflag over 37.5% or friedok
Fiber0 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density110 kcalflag if density under 6 and 300 kcal or moreok
Sodium945 mginformational over 800 mgshown; does not change the tier
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Philly SteakGood fit
27 g protein · 255 cal · 14 g fat · 520 mg sodium
watch: higher fat (49.4% of calories)
Show the math
Protein27 gstrong at 25 g or morestrong
Protein density10.6 g per 100 kcalstrong at 10+, weak under 6strong
Fat49.4% of caloriesflag over 37.5% or friedflagged
Fiber0 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density255 kcalflag if density under 6 and 300 kcal or moreok
Sodium520 mginformational over 800 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Chicken SaladLower fit
20 g protein · 365 cal · 30 g fat · 725 mg sodium
watch: higher fat (74% of calories), energy-dense, low protein
Show the math
Protein20 gstrong at 25 g or morebelow 25 g
Protein density5.5 g per 100 kcalstrong at 10+, weak under 6low density
Fat74% of caloriesflag over 37.5% or friedflagged
Fiber1 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density365 kcalflag if density under 6 and 300 kcal or moreflagged
Sodium725 mginformational over 800 mgok
Lower fit. Protein density is under 6 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Tuna SaladLower fit
20 g protein · 475 cal · 44 g fat · 595 mg sodium
watch: higher fat (83.4% of calories), energy-dense, low protein
Show the math
Protein20 gstrong at 25 g or morebelow 25 g
Protein density4.2 g per 100 kcalstrong at 10+, weak under 6low density
Fat83.4% of caloriesflag over 37.5% or friedflagged
Fiber0 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density475 kcalflag if density under 6 and 300 kcal or moreflagged
Sodium595 mginformational over 800 mgok
Lower fit. Protein density is under 6 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
What's the best Jersey Mike's order on a GLP-1?
A lean protein in a tub. A #6 Roast Beef and Provolone in a Tub is 605 calories with 45 g protein and just 7 g carbs, and asking for light oil cuts about 250 calories of olive oil blend. Turkey in a tub is another lean pick.
What does ordering "in a tub" mean and does it cut carbs?
In a tub means the sub is made with no bread and served in a bowl. It drops carbs from about 66 g on a Regular to under 10 g and saves roughly 310 calories, since the 7" white roll alone is 310 calories and 59 g of carbs.
What's the highest-protein order at Jersey Mike's?
Roast beef leads: the roast beef on a Regular is 35 g of protein in the meat alone and very lean, and a #6 Roast Beef in a Tub totals 45 g protein for 605 calories. Turkey is the leanest cold cut at 24 g protein and 1 g fat per Regular portion.
Why is the fat still high even in a tub?
On cold subs the olive oil blend from Mike's Way stays in the tub, adding about 28 g of fat and 250 calories. Ask for light or no oil and the fat drops sharply. Hot subs like the Chicken Philly are grilled without oil, so a Chicken Philly in a Tub is only 375 calories with 37 g protein.
What should I go easy on at Jersey Mike's?
Tuna and chicken salad are mayo-based and high in fat for the protein, the olive oil blend adds up fast on cold subs, and sodium is high across the board, with the Original Italian and Club over 2,500 mg on a Regular. Skip extra mayo and keep it to one cheese.