Jersey Mike's · high protein
High-Protein Orders at Jersey Mike's
Almost everything on this menu is high protein, so the ranking that matters is protein per calorie. Here is the whole menu sorted that way, with the raw grams alongside.
- 60gmost protein
- 8.5best protein / 100 cal
- 48 of 49subs over 30g
- Freeno signup
Ranked by protein per calorie
Raw grams of protein is the wrong ranking here: 48 of the 49 subs on the menu already clear 30g at regular size. What separates them is how many calories come with it.
| Item | Cal | Protein | Protein / 100 cal | Carbs | Fat | Sodium |
|---|---|---|---|---|---|---|
| #19 BBQ BeefHot Subs · Regular | 708 | 60 | 8.5 | 87 | 11 | 1,811 |
| #5 Steak, Egg and CheeseBreakfast · Regular | 706 | 53 | 7.5 | 62 | 26 | 1,544 |
| #16 Halal Chicken PhillyHot Subs · Regular | 661 | 48 | 7.3 | 69 | 20 | 1,901 |
| #55 Halal Big Kahuna Chicken Cheese SteakHot Subs · Regular | 719 | 51 | 7.1 | 72 | 24 | 2,454 |
| #16 Mike's Chicken PhillyHot Subs · Regular | 684 | 48 | 7.1 | 73 | 22 | 2,188 |
| Teriyaki Chicken SubHot Subs · Regular | 684 | 48 | 7.1 | 73 | 22 | 2,188 |
| #55 Big Kahuna Chicken Cheese SteakHot Subs · Regular | 741 | 51 | 6.9 | 75 | 26 | 2,741 |
| ChixRoni LTOHot Subs · Regular | 899 | 58 | 6.5 | 72 | 42 | 2,952 |
| #6 Roast Beef and ProvoloneCold Subs · Regular | 913 | 57 | 6.2 | 66 | 46 | 1,324 |
| #4 Ham, Egg and CheeseBreakfast · Regular | 635 | 39 | 6.2 | 64 | 25 | 2,100 |
| #17 Mike's Famous PhillyHot Subs · Regular | 748 | 46 | 6.1 | 74 | 30 | 2,165 |
| #8 Cheese, Ham, Bacon, Peppers and MushroomsBreakfast · Regular | 701 | 43 | 6.1 | 62 | 31 | 1,819 |
| #12 Cancro SpecialCold Subs · Regular | 966 | 59 | 6.1 | 66 | 51 | 1,505 |
| #56 Big Kahuna Cheese SteakHot Subs · Regular | 803 | 49 | 6.1 | 76 | 35 | 2,717 |
| #26 Bacon Ranch Chicken Cheese SteakHot Subs · Regular | 924 | 55 | 6 | 72 | 47 | 2,485 |
| Mike's Hot ItalianHot Subs · Regular | 716 | 43 | 5.9 | 72 | 29 | 3,068 |
| #20 Grilled Pastrami ReubenHot Subs · Regular | 721 | 42 | 5.8 | 74 | 30 | 1,915 |
| #44 Halal Buffalo Chicken Cheese SteakHot Subs · Regular | 872 | 50 | 5.8 | 69 | 43 | 3,302 |
| #44 Buffalo Chicken Cheese SteakHot Subs · Regular | 894 | 50 | 5.6 | 73 | 44 | 3,588 |
| #7 Bacon, Egg, Cheese, Peppers and MushroomsBreakfast · Regular | 662 | 37 | 5.6 | 61 | 30 | 1,487 |
| #17 Halal Steak PhillyHot Subs · Regular | 756 | 42 | 5.6 | 69 | 31 | 1,992 |
| #7 Turkey and ProvoloneCold Subs · Regular | 817 | 45 | 5.5 | 66 | 41 | 1,976 |
| #56 Halal Big Kahuna Cheese SteakHot Subs · Regular | 811 | 45 | 5.5 | 71 | 35 | 2,545 |
| #31 Halal Chicken CaliforniaHot Subs · Regular | 909 | 49 | 5.4 | 66 | 49 | 1,861 |
| California Club SubCold Subs · Regular | 978 | 52 | 5.3 | 72 | 55 | 2,240 |
| #31 California Chicken Cheese SteakHot Subs · Regular | 932 | 49 | 5.3 | 70 | 51 | 2,148 |
| #2 Bacon, Egg and CheeseBreakfast · Regular | 672 | 35 | 5.3 | 62 | 32 | 1,801 |
| #42 Halal Chipotle Chicken Cheese SteakHot Subs · Regular | 951 | 49 | 5.2 | 71 | 52 | 2,260 |
| #42 Chipotle Chicken Cheese SteakHot Subs · Regular | 973 | 49 | 5 | 75 | 53 | 2,547 |
| #5 The Super SubCold Subs · Regular | 837 | 42 | 5 | 70 | 44 | 2,121 |
Ranked by protein per 100 calories, as normally served at regular size. Click any name to load it into the calculator.
How to order it
Getting the protein up is easy at Jersey Mike's. Keeping the calories down is the part that takes a decision.
Order a mini, add meat
A mini with extra meat beats a regular on protein per calorie almost every time, because you are paying the bread tax once at half size.
The oil is the calorie budget
Mike’s Way adds roughly 280 calories to a regular and almost none of it is protein. Ask for light oil and the whole ranking shifts in your favour.
In a tub, if carbs matter too
The same protein, minus the bread. The #19 BBQ Beef in a tub is the usual answer for anyone tracking both.
Questions people actually ask
What is the highest protein sub at Jersey Mike's?
By raw grams, the #19 BBQ Beef at regular size, with about 60g of protein for 708 calories. By protein per calorie — usually the more useful measure — the #19 BBQ Beef leads at 8.5 grams per 100 calories.
Is Jersey Mike's good for building muscle?
On protein, yes: 48 of 49 subs clear 30g at regular size without any modification. The things to watch are calories from the oil blend and sodium, which runs high across the whole menu.
How do I get more protein without more calories?
Order a smaller size and add extra meat rather than sizing up, ask for light oil, and skip mayo-based sauces. Each change is shown live in the calculator if you want to see the effect on a specific build.
Other ways to filter this menu
Same data, different question. Or open the full calculator and build any order ingredient by ingredient.
Open the Jersey Mike's calculator · The same list for Chipotle
Where these numbers come from
Every figure on this page is calculated from Jersey Mike's own published per-ingredient nutrition data, captured 2026-09-13. Items are shown as normally served unless a build is spelled out. Real orders are assembled by hand, so treat these as close estimates rather than laboratory measurements — and if a number matters to you medically, confirm it with the restaurant.
Independent tool. Not affiliated with, endorsed by, or connected to Jersey Mike's Franchise Systems, Inc. or Chipotle Mexican Grill, Inc. Nutrition information is general reference, not medical or dietary advice.