High-Protein Jersey Mike's Orders: Best Meals for Muscle & Weight Loss

High-Protein Orders at Jersey Mike's

Jersey Mike's has built a reputation for fresh, sliced-to-order deli subs that taste noticeably better than the competition. For protein seekers, the good news is that the meat portions are generous, especially on the regular and giant sizes. The bad news is that the bread is thick and the oil-and-vinegar dressing adds calories fast. Here is how to navigate the menu for maximum protein.

Top 5 Highest-Protein Orders

Giant #13 The Original Italian (in a Tub)

- Calories: 620 | Protein: 52g | Carbs: 14g | Fat: 42g

- Coach Score: 56/100

- A Tub is Jersey Mike's version of a sub without bread. The Giant Original Italian stacks provolone, ham, prosciuttini, cappacuolo, salami, and pepperoni for a protein mountain.

Regular #7 Turkey & Provolone (in a Tub)

- Calories: 310 | Protein: 36g | Carbs: 6g | Fat: 16g

- Coach Score: 72/100

- Turkey is the leanest protein at Jersey Mike's. In a Tub, you eliminate the bread and get excellent protein density.

Regular #6 Roast Beef & Provolone

- Calories: 530 | Protein: 38g | Carbs: 48g | Fat: 20g

- Coach Score: 58/100

- Roast beef delivers strong protein with iron. On the regular white sub, it is a filling lunch.

Regular #17 Mike's Famous Philly (in a Tub)

- Calories: 440 | Protein: 42g | Carbs: 8g | Fat: 28g

- Coach Score: 64/100

- Grilled steak with peppers, onions, and cheese in a Tub. The protein from the steak and cheese combination is impressive.

Giant #8 Club Sub (in a Tub)

- Calories: 540 | Protein: 56g | Carbs: 10g | Fat: 34g

- Coach Score: 60/100

- Turkey, ham, bacon, and provolone. The club format stacks multiple deli meats for maximum protein.

Best Orders by Goal

For Muscle Building

Giant #8 Club Sub in a Tub: 540 calories, 56g protein. Multiple protein sources and enough calories to support recovery.

Regular #17 Philly in a Tub + Regular #7 Turkey in a Tub: 750 calories, 78g protein. Two Tubs for a macro-monster meal.

For Weight Loss

Regular #7 Turkey & Provolone in a Tub: 310 calories, 36g protein. One of the best protein-per-calorie deli options in fast food.

Mini #7 Turkey & Provolone (on bread): 380 calories, 24g protein. If you want bread, the mini keeps portions controlled.

Protein-Per-Dollar Analysis

Jersey Mike's is on the expensive side for protein per dollar. The Turkey and Philly Tubs tie for best value. Giant subs have more total protein but worse per-dollar efficiency.

How to Maximize Protein

Order in a Tub. Removing the bread saves 300-400 calories while keeping all the protein. Every sub can be made in a Tub.

Go Giant size if you need maximum total protein. The meat portions scale up significantly.

Choose turkey, roast beef, or steak over cold cuts. These have better protein-per-calorie ratios than salami and pepperoni.

Add extra meat. Most locations will add extra protein for $2-3, which is worth it for the macro boost.

Skip the oil and vinegar or ask for light. The standard Mike's Way dressing adds 200+ calories from olive oil.

Add banana peppers and onions for flavor without calories instead of relying on oil.

What to Skip

Giant Italian on white bread: 1,100+ calories, 52g protein. The same protein as the Tub version but with 500 extra calories from the bread alone.

Chipotle Cheese Steak: 720 calories, 36g protein. The chipotle mayo and extra cheese push calories way up without adding much protein.

Regular Cookie: 400 calories, 4g protein. A single cookie with more calories than a turkey Tub.

Chips: 220 calories, 2g protein. Skip every time.

FAQ

What is the highest protein sub at Jersey Mike's?

The Giant #8 Club Sub in a Tub has 56g of protein for 540 calories. The Giant #13 Original Italian in a Tub has 52g.

What is a Tub at Jersey Mike's?

A Tub is any sub made without bread, served in a container. It dramatically reduces calories and carbs while keeping all the meat, cheese, and toppings.

Is Jersey Mike's good for high-protein diets?

Yes, especially if you order in a Tub. The generous meat portions and Tub option make it easy to hit 35-56g of protein per meal at reasonable calorie counts.

How does Jersey Mike's compare to Subway for protein?

Jersey Mike's uses more generous meat portions than Subway, especially in regular and giant sizes. A regular Jersey Mike's turkey sub has about 36g protein vs. Subway's 18g for a 6-inch. You pay more, but you get significantly more protein.

Stop guessing your macros. Scan the Jersey Mike's menu with Snackly before you order and see every item's protein and Coach Score instantly. Download free on [App Store](#) and [Google Play](#).