Higher-protein, lower-carb picks, built from Jimmy John's own published US nutrition and Nishi's transparent GLP-1 scoring lens.
Not affiliated with, sponsored by, or endorsed by Jimmy John's. "Jimmy John's" is a trademark of its owner, used here only to refer to the restaurant. Values as published by Jimmy John's in their official US nutrition guide, per published serving. Menus change; verify in the restaurant (updated July 2024 (Jimmy John's published US nutrition guide, effective 07.22.2024)).
The quick take
The GLP-1 move at Jimmy John's is the Unwich: any sandwich wrapped in lettuce instead of the 8-inch French loaf. That swap drops the bread's 230 calories and 44 g of carbs, so a Turkey Tom goes from 480 calories and 48 g of carbs to a 250-calorie, 5 g-carb Unwich. Across the Unwich menu carbs run just 4 to 17 g and calories 250 to 730. Lean proteins (turkey, roast beef, chicken) beat the tuna salad and the salami-and-capocollo Italian meats, which are high in fat. Sodium is the real watch-out and it does not drop with the bread: Unwiches run about 650 mg on a Big John up to 3,220 mg on a Gargantuan, and the full 8-inch subs climb higher, with the clubs around 2,050 mg and the Gargantuan at 3,930 mg, so go easy on the double-meat subs, extra cheese, and mayo.
Tap to build your exact order. The numbers update live, from Jimmy John's's published values.
Bootlegger Club UnwichGood fit
31 g protein · 330 cal · 5 g carbs · 20 g fat · 2 g fiber
watch: higher fat (54.5% of calories)
Show the math
Protein31 gstrong at 30 g or morestrong
Protein density9.4 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat54.5% of caloriesflag over 50% or friedflagged
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density330 kcalflag if density under 4 and 300 kcal or moreok
Sodium1180 mginformational over 1200 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.
The J.J. Gargantuan UnwichGood fit
65 g protein · 730 cal · 12 g carbs · 47 g fat · 2 g fiber
watch: higher fat (57.9% of calories), 3220 mg sodium
Show the math
Protein65 gstrong at 30 g or morestrong
Protein density8.9 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat57.9% of caloriesflag over 50% or friedflagged
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density730 kcalflag if density under 4 and 300 kcal or moreok
Sodium3220 mginformational over 1200 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.
Hunter's Club UnwichGood fit
42 g protein · 480 cal · 5 g carbs · 32 g fat · 2 g fiber
watch: higher fat (60% of calories), 1370 mg sodium
Show the math
Protein42 gstrong at 30 g or morestrong
Protein density8.8 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat60% of caloriesflag over 50% or friedflagged
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density480 kcalflag if density under 4 and 300 kcal or moreok
Sodium1370 mginformational over 1200 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.
Country Club UnwichGood fit
35 g protein · 430 cal · 8 g carbs · 28 g fat · 2 g fiber
watch: higher fat (58.6% of calories), 1590 mg sodium
Show the math
Protein35 gstrong at 30 g or morestrong
Protein density8.1 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat58.6% of caloriesflag over 50% or friedflagged
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density430 kcalflag if density under 4 and 300 kcal or moreok
Sodium1590 mginformational over 1200 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.
Billy Club UnwichGood fit
37 g protein · 460 cal · 7 g carbs · 30 g fat · 2 g fiber
watch: higher fat (58.7% of calories), 1660 mg sodium
Show the math
Protein37 gstrong at 30 g or morestrong
Protein density8 g per 100 kcalstrong at 7.5+, weak under 4strong
Fat58.7% of caloriesflag over 50% or friedflagged
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density460 kcalflag if density under 4 and 300 kcal or moreok
Sodium1660 mginformational over 1200 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.
The J.J. Gargantuan (8" French)Good fit
78 g protein · 1080 cal · 78 g carbs · 49 g fat · 6 g fiber
watch: 3930 mg sodium
Show the math
Protein78 gstrong at 30 g or morestrong
Protein density7.2 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat40.8% of caloriesflag over 50% or friedok
Fiber6 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density1080 kcalflag if density under 4 and 300 kcal or moreok
Sodium3930 mginformational over 1200 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.
Hunter's Club (8" French)Good fit
55 g protein · 830 cal · 70 g carbs · 34 g fat · 6 g fiber
watch: 2080 mg sodium
Show the math
Protein55 gstrong at 30 g or morestrong
Protein density6.6 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat36.9% of caloriesflag over 50% or friedok
Fiber6 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density830 kcalflag if density under 4 and 300 kcal or moreok
Sodium2080 mginformational over 1200 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.
#5 Vito (8" French)Good fit
32 g protein · 570 cal · 52 g carbs · 26 g fat · 5 g fiber
watch: 1850 mg sodium
Show the math
Protein32 gstrong at 30 g or morestrong
Protein density5.6 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat41.1% of caloriesflag over 50% or friedok
Fiber5 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density570 kcalflag if density under 4 and 300 kcal or moreok
Sodium1850 mginformational over 1200 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.
Beach Club (8" French)Good fit
45 g protein · 850 cal · 75 g carbs · 39 g fat · 7 g fiber
watch: 2050 mg sodium
Show the math
Protein45 gstrong at 30 g or morestrong
Protein density5.3 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat41.3% of caloriesflag over 50% or friedok
Fiber7 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density850 kcalflag if density under 4 and 300 kcal or moreok
Sodium2050 mginformational over 1200 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.
Big John (8" French)Good fit
26 g protein · 500 cal · 47 g carbs · 21 g fat · 4 g fiber
26 g protein · lower fat
Show the math
Protein26 gstrong at 30 g or morebelow 30 g
Protein density5.2 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat37.8% of caloriesflag over 50% or friedok
Fiber4 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density500 kcalflag if density under 4 and 300 kcal or moreok
Sodium1110 mginformational over 1200 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.
#1 The Pepe (8" French)Good fit
29 g protein · 600 cal · 50 g carbs · 29 g fat · 4 g fiber
watch: 1570 mg sodium
Show the math
Protein29 gstrong at 30 g or morebelow 30 g
Protein density4.8 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat43.5% of caloriesflag over 50% or friedok
Fiber4 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density600 kcalflag if density under 4 and 300 kcal or moreok
Sodium1570 mginformational over 1200 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.
#4 Turkey Tom (8" French)Good fit
23 g protein · 480 cal · 48 g carbs · 19 g fat · 4 g fiber
23 g protein · lower fat
Show the math
Protein23 gstrong at 30 g or morebelow 30 g
Protein density4.8 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat35.6% of caloriesflag over 50% or friedok
Fiber4 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density480 kcalflag if density under 4 and 300 kcal or moreok
Sodium1160 mginformational over 1200 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.
Totally Tuna (8" French)Good fit
21 g protein · 510 cal · 51 g carbs · 22 g fat · 5 g fiber
21 g protein · 5 g fiber · lower fat
Show the math
Protein21 gstrong at 30 g or morebelow 30 g
Protein density4.1 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat38.8% of caloriesflag over 50% or friedok
Fiber5 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density510 kcalflag if density under 4 and 300 kcal or moreok
Sodium1160 mginformational over 1200 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.
Vito UnwichLower fit
24 g protein · 350 cal · 9 g carbs · 25 g fat · 2 g fiber
watch: higher fat (64.3% of calories), 1380 mg sodium
Show the math
Protein24 gstrong at 30 g or morebelow 30 g
Protein density6.9 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat64.3% of caloriesflag over 50% or friedflagged
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density350 kcalflag if density under 4 and 300 kcal or moreok
Sodium1380 mginformational over 1200 mgshown; does not change the tier
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.
Beach Club UnwichLower fit
32 g protein · 500 cal · 9 g carbs · 37 g fat · 3 g fiber
watch: higher fat (66.6% of calories), 1340 mg sodium
Show the math
Protein32 gstrong at 30 g or morestrong
Protein density6.4 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat66.6% of caloriesflag over 50% or friedflagged
Fiber3 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density500 kcalflag if density under 4 and 300 kcal or moreok
Sodium1340 mginformational over 1200 mgshown; does not change the tier
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.
Big John UnwichLower fit
17 g protein · 270 cal · 4 g carbs · 20 g fat · 2 g fiber
watch: higher fat (66.7% of calories)
Show the math
Protein17 gstrong at 30 g or morebelow 30 g
Protein density6.3 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat66.7% of caloriesflag over 50% or friedflagged
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density270 kcalflag if density under 4 and 300 kcal or moreok
Sodium650 mginformational over 1200 mgok
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.
Turkey Tom UnwichLower fit
15 g protein · 250 cal · 5 g carbs · 17 g fat · 2 g fiber
watch: higher fat (61.2% of calories)
Show the math
Protein15 gstrong at 30 g or morebelow 30 g
Protein density6 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat61.2% of caloriesflag over 50% or friedflagged
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density250 kcalflag if density under 4 and 300 kcal or moreok
Sodium700 mginformational over 1200 mgok
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.
Italian Night Club UnwichLower fit
35 g protein · 580 cal · 11 g carbs · 44 g fat · 2 g fiber
watch: higher fat (68.3% of calories), 2140 mg sodium
Show the math
Protein35 gstrong at 30 g or morestrong
Protein density6 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat68.3% of caloriesflag over 50% or friedflagged
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density580 kcalflag if density under 4 and 300 kcal or moreok
Sodium2140 mginformational over 1200 mgshown; does not change the tier
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.
#1 The Pepe UnwichLower fit
21 g protein · 370 cal · 7 g carbs · 27 g fat · 2 g fiber
watch: higher fat (65.7% of calories)
Show the math
Protein21 gstrong at 30 g or morebelow 30 g
Protein density5.7 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat65.7% of caloriesflag over 50% or friedflagged
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density370 kcalflag if density under 4 and 300 kcal or moreok
Sodium1110 mginformational over 1200 mgok
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.
Jalapeno Ranch Chicken UnwichLower fit
30 g protein · 580 cal · 17 g carbs · 42 g fat · 3 g fiber
watch: higher fat (65.2% of calories), 1260 mg sodium
Show the math
Protein30 gstrong at 30 g or morestrong
Protein density5.2 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat65.2% of caloriesflag over 50% or friedflagged
Fiber3 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density580 kcalflag if density under 4 and 300 kcal or moreok
Sodium1260 mginformational over 1200 mgshown; does not change the tier
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.
Totally Tuna UnwichLower fit
12 g protein · 280 cal · 9 g carbs · 20 g fat · 3 g fiber
watch: higher fat (64.3% of calories)
Show the math
Protein12 gstrong at 30 g or morebelow 30 g
Protein density4.3 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat64.3% of caloriesflag over 50% or friedflagged
Fiber3 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density280 kcalflag if density under 4 and 300 kcal or moreok
Sodium700 mginformational over 1200 mgok
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.
The Veggie UnwichLower fit
19 g protein · 440 cal · 8 g carbs · 36 g fat · 3 g fiber
watch: higher fat (73.6% of calories)
Show the math
Protein19 gstrong at 30 g or morebelow 30 g
Protein density4.3 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat73.6% of caloriesflag over 50% or friedflagged
Fiber3 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
Sodium800 mginformational over 1200 mgok
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.
#6 The Veggie (8" French)Lower fit
27 g protein · 670 cal · 50 g carbs · 38 g fat · 5 g fiber
watch: higher fat (51% of calories), 1260 mg sodium
Show the math
Protein27 gstrong at 30 g or morebelow 30 g
Protein density4 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat51% of caloriesflag over 50% or friedflagged
Fiber5 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density670 kcalflag if density under 4 and 300 kcal or moreok
Sodium1260 mginformational over 1200 mgshown; does not change the tier
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.
Numbers are for one published serving; 8-inch French subs and Unwich lettuce wraps as Jimmy John's publishes them. Build components (proteins, cheeses, veggies, sauces, breads) are the regular (REG) portion Jimmy John's lists in its add-on and freebie tables. Jimmy John's does not publish gram weights, so portions are descriptive.. Tap "Show the math" on any pick to see exactly how its rating was calculated.
TurkeyGood fit
14 g protein · 60 cal · 0.5 g fat · 540 mg sodium
14 g protein · lots of protein for the calories · lower fat
Show the math
Protein14 gstrong at 25 g or morebelow 25 g
Protein density23.3 g per 100 kcalstrong at 10+, weak under 6strong
Fat7.5% of caloriesflag over 37.5% or friedok
Fiber0 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density60 kcalflag if density under 6 and 300 kcal or moreok
Sodium540 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.
Roast BeefGood fit
16 g protein · 90 cal · 3 g fat · 490 mg sodium
16 g protein · lots of protein for the calories · lower fat
Show the math
Protein16 gstrong at 25 g or morebelow 25 g
Protein density17.8 g per 100 kcalstrong at 10+, weak under 6strong
Fat30% of caloriesflag over 37.5% or friedok
Fiber0 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density90 kcalflag if density under 6 and 300 kcal or moreok
Sodium490 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.
All-Natural ChickenGood fit
18 g protein · 110 cal · 3.5 g fat · 580 mg sodium
18 g protein · lots of protein for the calories · lower fat
Show the math
Protein18 gstrong at 25 g or morebelow 25 g
Protein density16.4 g per 100 kcalstrong at 10+, weak under 6strong
Fat28.6% 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
Sodium580 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.
HamGood fit
11 g protein · 70 cal · 1.5 g fat · 660 mg sodium
11 g protein · lots of protein for the calories · lower fat
Show the math
Protein11 gstrong at 25 g or morebelow 25 g
Protein density15.7 g per 100 kcalstrong at 10+, weak under 6strong
Fat19.3% of caloriesflag over 37.5% or friedok
Fiber0 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density70 kcalflag if density under 6 and 300 kcal or moreok
Sodium660 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.
CapocolloLower fit
6 g protein · 60 cal · 4 g fat · 350 mg sodium
watch: higher fat (60% of calories)
Show the math
Protein6 gstrong at 25 g or morebelow 25 g
Protein density10 g per 100 kcalstrong at 10+, weak under 6strong
Fat60% of caloriesflag over 37.5% or friedflagged
Fiber0 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density60 kcalflag if density under 6 and 300 kcal or moreok
Sodium350 mginformational over 800 mgok
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.
Salami & CapocolloLower fit
14 g protein · 160 cal · 11 g fat · 1030 mg sodium
watch: higher fat (61.9% of calories), 1030 mg sodium
Show the math
Protein14 gstrong at 25 g or morebelow 25 g
Protein density8.8 g per 100 kcalstrong at 10+, weak under 6moderate
Fat61.9% of caloriesflag over 37.5% or friedflagged
Fiber0 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density160 kcalflag if density under 6 and 300 kcal or moreok
Sodium1030 mginformational over 800 mgshown; does not change the tier
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.
SalamiLower fit
8 g protein · 100 cal · 7 g fat · 690 mg sodium
watch: higher fat (63% of calories)
Show the math
Protein8 gstrong at 25 g or morebelow 25 g
Protein density8 g per 100 kcalstrong at 10+, weak under 6moderate
Fat63% of caloriesflag over 37.5% or friedflagged
Fiber0 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density100 kcalflag if density under 6 and 300 kcal or moreok
Sodium690 mginformational over 800 mgok
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.
BaconLower fit
7 g protein · 90 cal · 7 g fat · 360 mg sodium
watch: higher fat (70% of calories)
Show the math
Protein7 gstrong at 25 g or morebelow 25 g
Protein density7.8 g per 100 kcalstrong at 10+, weak under 6moderate
Fat70% of caloriesflag over 37.5% or friedflagged
Fiber0 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density90 kcalflag if density under 6 and 300 kcal or moreok
Sodium360 mginformational over 800 mgok
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.
Tuna SaladLower fit
11 g protein · 260 cal · 20 g fat · 690 mg sodium
watch: higher fat (69.2% of calories)
Show the math
Protein11 gstrong at 25 g or morebelow 25 g
Protein density4.2 g per 100 kcalstrong at 10+, weak under 6low density
Fat69.2% of caloriesflag over 37.5% or friedflagged
Fiber0 greward 5+, flag over 18ok
Added sugarnot published by the restaurantflag over 17 gnot scored
Portion density260 kcalflag if density under 6 and 300 kcal or moreok
Sodium690 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 GLP-1 move at Jimmy John's?
Order it as an Unwich, which wraps the fillings in lettuce instead of bread. The 8-inch French loaf alone is 230 calories and 44 g of carbs, so dropping it turns a 480-calorie, 48 g-carb Turkey Tom into a 250-calorie, 5 g-carb Unwich. Across the menu, Unwiches land at just 4 to 17 g of carbs.
What are the leanest proteins at Jimmy John's?
Turkey, roast beef, and chicken. Per regular portion, turkey is 14 g of protein for 60 calories, roast beef 16 g for 90, and chicken 18 g for 110, all low in fat. The fatty picks are tuna salad (20 g of fat) and the salami-and-capocollo Italian meats.
What's the highest-protein order at Jimmy John's?
The clubs and the Gargantuan, and you can keep them low-carb as an Unwich. A Hunter's Club Unwich is 42 g of protein for 480 calories and 5 g of carbs, and the J.J. Gargantuan Unwich is 65 g of protein for 730 calories, but its sodium is 3,220 mg, so treat it as an occasional pick.
How high is the sodium at Jimmy John's?
High, and going Unwich does not fix it. Unwiches run about 650 mg on a Big John up to 3,220 mg on a Gargantuan, and the full 8-inch subs reach from around 2,050 mg on the clubs to 3,930 mg on the Gargantuan. Lean single-protein orders, no extra cheese, and easy mayo keep it lower, but plan the rest of your day's sodium around it.
Cross-chain picks and head-to-heads, scored the same published way.
