Jersey Mike's Nutrition Calculator: The Short Answer
The The Super Sub (a Giant is roughly two Regulars) at Jersey Mike's has 1680 calories, with 84g of protein, 88g of fat and 4242mg of sodium — the standard build, exactly as the Jersey Mike's Nutrition Calculator lists it.
For context, the Jersey Mike's Nutrition Calculator tracks 31 items, and the average one runs about 556 calories. 12 of them come in under 300 calories and 12 under 500, while the heaviest — the #42 Chipotle Cheese Steak (Regular) — reaches 1040. Where a single item sits inside that spread matters more than the item's reputation: menus, not names, decide what a meal costs.
The Full Breakdown: What Is in the The Super Sub?
The full profile of the The Super Sub (a Giant is roughly two Regulars) at Jersey Mike's: 1680 calories, 84g of protein, 140g of carbohydrates, 88g of fat, 6g of fibre, 14g of sugar and 4242mg of sodium. Against a 2,000-calorie reference day, that is 84% of the day's calories, 184% of the sodium guideline and 28% of the 50g sugar daily value — which is why the same item can be a light choice in one day and the whole budget in another.
Where those calories sit matters as much as the total. Protein contributes 336 of them, carbohydrate 560 and fat 792 — so the The Super Sub is a fat-led item, which is why smaller portions of it still satisfy. That split, not the headline number alone, is what decides how long the meal keeps you full.
How Does It Compare With the Rest of the Jersey Mike's Menu?
One number means little without the menu around it. The table below lines the The Super Sub up against the lightest item at Jersey Mike's, the highest-protein item, the best protein-per-calorie pick and the heaviest item on the menu.
For context, the Jersey Mike's Nutrition Calculator tracks 31 items, and the average one runs about 556 calories. 12 of them come in under 300 calories and 12 under 500, while the heaviest — the #42 Chipotle Cheese Steak (Regular) — reaches 1040. Where a single item sits inside that spread matters more than the item's reputation: menus, not names, decide what a meal costs.
| Item | Calories | Protein | Carbs | Fat | Sodium |
|---|---|---|---|---|---|
| The Super Sub (a Giant is roughly two Regulars) | 1680 | 84g | 140g | 88g | 4242mg |
| Dill Pickle (whole) | 5 | 0g | 1g | 0g | 570mg |
| #26 Bacon Ranch Chicken Cheese Steak (Regular) | 920 | 55g | 71g | 47g | 2485mg |
| Bacon (add-on) | 90 | 6g | 0g | 7g | 360mg |
| #42 Chipotle Cheese Steak (Regular) | 1040 | 46g | 76g | 62g | 2524mg |
What Pushes the Number Up (and How to Pull It Down)?
At Jersey Mike's, the headline item is rarely the whole story: size upgrades, sauces, cheese and the side you add by habit regularly contribute as much as the main itself. The menu's own extremes prove the point — the same kitchen produces the Dill Pickle (whole) at 5 calories and the #42 Chipotle Cheese Steak (Regular) at 1040. The gap between a light visit and a heavy one is almost never the restaurant; it is two or three quiet additions.
The reliable defence is to decide the extras on purpose. Keep one rich addition — a sauce, a cheese, a dessert — rather than stacking them, and let high-volume, low-calorie items do the filling: the #31 California Club (Regular) leads this menu for fibre at 5g, and fibre is what makes a lighter order still feel like a meal three hours later.
- Lightest item on the menu: Dill Pickle (whole) — 5 calories
- Heaviest item on the menu: #42 Chipotle Cheese Steak (Regular) — 1040 calories
- Best protein per calorie: Bacon (add-on) — 6.7g per 100 calories
- Items under 300 calories here: 12 of 31
What About the Sodium and Sugar?
Calories get the attention, but at Jersey Mike's the quieter numbers deserve a look. The saltiest item on the menu, the Buffalo Chicken Wrap, carries 3463mg of sodium — 151% of the full day's 2,300mg guideline in a single item — while the least salty, the Soft Drink (Regular), carries just 50mg. Salt rarely tracks calories: plenty of light-looking orders are sodium-heavy, and plenty of hearty ones are moderate.
Sugar is more concentrated. The Soft Drink (Regular) holds 65g — more than the American Heart Association's full-day suggested limit for women (25g) and men (36g) — while most savoury items sit in single digits. The practical rule: check the drink and dessert line first, because that is where the sugar in a Jersey Mike's order almost always lives.
How Does This Fit the Rest of Your Day?
No Jersey Mike's order happens in isolation, so place this one against a reference day of about 2,000 calories, 2,300mg of sodium and a 50g sugar daily value. The average item in the Jersey Mike's Nutrition Calculator runs about 556 calories, which means a typical one-item-plus-side order lands near a third of the day's energy before a drink is counted. That is not a problem to solve — it is a budget to be aware of, and the awareness is most of the value: the rest of the day can run lighter precisely because lunch was counted.
The pattern that works for most people is asymmetry. On a day when Jersey Mike's is the main event, let the other meals be simple and protein-led, drink water by default, and treat the Soft Drink (Regular) (65g of sugar) as the dessert decision made in advance rather than at the till. On a day when the other meals are the occasion, Jersey Mike's can be the light one instead — the Dill Pickle (whole) at 5 calories proves the menu supports it. Either way, the plan is made once, calmly, instead of being renegotiated at every meal.
- Menu average: ~556 calories per item across 31 tracked items
- Lightest anchor: Dill Pickle (whole) — 5 calories
- Best protein per calorie: Bacon (add-on) — 6.7g per 100 cal
- Fibre leader: #31 California Club (Regular) — 5g, against a 28g daily target
- Salt ceiling to watch: Buffalo Chicken Wrap — 3463mg in one item
The Bottom Line
The The Super Sub (a Giant is roughly two Regulars) at Jersey Mike's has 1680 calories, with 84g of protein, 88g of fat and 4242mg of sodium. If your build differs from the standard one — an extra sauce, a different size, a swapped side — run it through the Jersey Mike's Nutrition Calculator before you order: thirty seconds there replaces every guess in this article with your exact total.
People Also Ask
What Is the Healthiest Sub Sandwich to Eat?
The healthiest order at Jersey Mike's is the #66 Portabella Chicken Cheese Steak (Regular): 720 calories with 44g of protein, 4g of fibre, 5g of sugar and 1620mg of sodium. It wins because it pairs real protein with fibre while keeping sodium and sugar near the bottom of the menu — the combination the rest of this ranking is scored on.
Which Sub Sandwich Has the Most Protein?
The #26 Bacon Ranch Chicken Cheese Steak (Regular) has the most protein at Jersey Mike's among the sub sandwich options: 55g of protein for 920 calories. The runner-up, the #31 California Club (Regular), has 52g — and the most protein-efficient pick on the menu is the Bacon (add-on) at 6. 7g per 100 calories.
How Many Calories Are in Pancakes?
The Original Buttermilk Pancakes (5) at IHOP has 660 calories, with 13g of protein, 22g of fat and 1780mg of sodium — the standard build, exactly as the IHOP Nutrition Calculator lists it.
How Many Calories Are in a Breakfast Combo?
The Country Fried Steak & Eggs at IHOP has 1250 calories, with 48g of protein, 82g of fat and 2340mg of sodium — the standard build, exactly as the IHOP Nutrition Calculator lists it. The IHOP menu tracked here does not list "Breakfast Combo" by that name, so the closest match on the menu — the Country Fried Steak & Eggs — is the item answered below.