Jersey Mike's Nutrition Calculator

What “Mike's Way” actually adds

Mike's Way is onions, lettuce, tomatoes, oregano, salt, red wine vinegar and the olive oil blend. Four of those are rounding errors. One is not.

On a regular sub the whole Mike's Way treatment adds roughly 280 calories — and about 250 of those are the oil alone. The vegetables together come to under 30. On a giant it's over 550 calories.

If you want one change that matters more than anything else on this menu: ask for light oil or no oil. Nothing else you can toggle comes close.

Sub in a tub: what you actually save

Ordering your sub as a bowl drops the bread entirely. That's the second-biggest lever after the oil, and it's the one that changes the carb number rather than the calorie number.

The pattern holds across the menu: a tub cuts roughly 300–330 calories and takes carbohydrate from around 70g down to under 15g. That's what makes it the default order for anyone eating low-carb or keto here.

Which bread is actually lightest

There's a common assumption that wheat is the healthy choice. On calories it's a wash — the real spread is elsewhere.

White and wheat are within two calories of each other; wheat's genuine advantage is roughly double the fiber. Rosemary parmesan is the most expensive choice at about 30 calories more and the most sodium. Gluten-free is the lightest bread on the menu by a wide margin — around 75 calories below white — which is worth knowing even if you don't need it.

The sodium problem

Calories are the number people look at. On this menu sodium is the one that should worry you more.

The FDA daily value is 2,300mg. A regular sub here typically lands between 1,300mg and 2,600mg, and several hot subs clear the entire day's allowance in one sandwich. A mini is the single most effective fix, followed by skipping cured meats and going easy on cheese.

Ordering lighter without ordering sad

1. Light oil, or none. Saves about 250 calories on a regular. The vinegar, oregano and salt carry most of the flavour anyway.
2. Drop a size. A mini is roughly 60% of a regular, not half — the bread-to-filling ratio works in your favour.
3. Tub it. About 300 calories and 55g of carbs gone, filling untouched.
4. Skip the mayo. Where it appears it's worth around 260 calories — nearly as much as the oil.
5. Pick a chicken sub over a cured-meat one. You'll typically get more protein for fewer calories and a lot less sodium.

Highest protein for the calories

If you're eating here around training, this is the table that matters. Protein per 100 calories, regular size, as served.