Jersey Mike's Nutrition Calculator: The Short Answer
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.
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 Protein Ranking at Jersey Mike's
Ranked by total protein, from the Jersey Mike's Nutrition Calculator. If the goal is the largest single protein hit — after training, or to carry a light day — the top of this table is the answer. If the goal is protein inside a calorie budget, sort your eye by the last-but-one column instead.
| Item | Protein | Calories | Protein / 100 cal | Carbs | Sodium |
|---|---|---|---|---|---|
| #26 Bacon Ranch Chicken Cheese Steak (Regular) | 55g | 920 | 6g | 71g | 2485mg |
| #31 California Club (Regular) | 52g | 980 | 5.3g | 71g | 2241mg |
| #43 Chipotle Chicken Cheese Steak (Regular) | 49g | 970 | 5.1g | 75g | 2547mg |
| #56 Big Kahuna Cheese Steak (Regular) | 49g | 800 | 6.1g | 76g | 2718mg |
| #17 Mike's Philly (Regular) | 46g | 750 | 6.1g | 74g | 2165mg |
| #42 Chipotle Cheese Steak (Regular) | 46g | 1040 | 4.4g | 76g | 2524mg |
Total Protein vs Protein per Calorie
The biggest protein number and the smartest protein number are different items more often than not. The #26 Bacon Ranch Chicken Cheese Steak (Regular) delivers 55g but charges 920 calories for it — 6g per 100 calories. The Bacon (add-on) returns 6.7g per 100 calories, so across a 600-calorie meal built on it you would bank roughly 40g of protein instead of roughly 36g from an equally calorific Bacon Ranch Chicken Cheese-based meal.
Which measure should win depends on the day. Chasing a daily total on a hungry day: take the headline item. Fitting protein into a deficit: take the efficient one and spend the saved calories on volume — the #31 California Club (Regular) (5g fibre) is the menu's best tool for staying full afterwards.
Building a 50g-Protein Meal Here
Two-item builds are how most people actually reach 50g at a counter like this. Start with the #26 Bacon Ranch Chicken Cheese Steak (Regular) (55g), then add the highest-protein lighter item that fits the day — from the ranking above, anything in the top four takes the meal past 50g. Total the pair in the calculator before ordering: protein adds linearly, but so do sodium and fat, and the pair's totals — not the headline item's — are what your day actually receives.
- Anchor: #26 Bacon Ranch Chicken Cheese Steak (Regular) — 55g protein, 920 cal
- Efficiency pick: Bacon (add-on) — 6.7g per 100 cal
- Watch the sodium: Buffalo Chicken Wrap — 3463mg
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
What Does the Whole Menu Look Like?
Zoom out one level and the shape of the Jersey Mike's menu explains most individual answers in this series. The lightest eight items below are where light orders come from; the heaviest end — the #42 Chipotle Cheese Steak (Regular) at 1040 calories — is where unplanned orders drift. 12 of the 31 tracked items sit under 300 calories and 12 under 500, so the menu is not short of workable options at any goal. What it rewards is choosing from the table rather than from habit: the same visit can be a 400-calorie errand or a 1,200-calorie event, and the difference is a handful of selections, each visible here before you make it.
| Item | Calories | Protein | Carbs | Fat | Sodium |
|---|---|---|---|---|---|
| Dill Pickle (whole) | 5 | 0g | 1g | 0g | 570mg |
| Banana Peppers | 5 | 0g | 1g | 0g | 220mg |
| Cherry Pepper Relish | 20 | 0g | 4g | 0g | 180mg |
| Bacon (add-on) | 90 | 6g | 0g | 7g | 360mg |
| Avocado Spread (add-on) | 90 | 1g | 5g | 8g | 180mg |
| Mayonnaise (add-on) | 100 | 0g | 0g | 11g | 70mg |
| Extra Cheese (Regular sub) | 110 | 7g | 1g | 9g | 340mg |
| Chipotle Mayo (add-on) | 110 | 0g | 1g | 12g | 160mg |
The Bottom Line
The #26 Bacon Ranch Chicken Cheese Steak (Regular) has the most protein at Jersey Mike's among the sub sandwich options. 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
How Many Calories Do Sandwich Toppings Add?
Sandwich Toppings add anywhere from 5 calories (Dill Pickle (whole)) to 500 (Brownie) per serving, based on the Jersey Mike's menu's own extras. A typical sauce serving — the Chipotle Mayo (add-on) — adds 110 calories, so two sauces and a cheese on one order routinely add 290+ calories before the main item is even counted.
Is a Lettuce-Wrapped Sandwich Healthier Than Bread?
Yes — on the clearest like-for-like comparison in our calculators, Jimmy John's Turkey Tom as a lettuce-wrapped Unwich is 300 calories and 10g of carbs, against 510 calories and 57g of carbs on bread: the wrap saves 210 calories and 47g of carbs while keeping 24g of the sandwich's 25g of protein. Sodium barely moves (1,080mg vs 1,210mg), which is the honest catch.
How to Calculate Protein Requirements for TPN?
Protein in TPN is ordered as amino acids in grams per day, not as a calorie target first: typically 1. 2–2. 0g per kg of body weight (about 85–140g for a 70kg adult), adjusted for critical illness, wounds and renal or liver function.
How Much Protein Is in 100 Grams of Chicken Breast?
A cooked, skinless chicken breast contains about 31g of protein per 100g (and 165 calories). A typical 150g fillet therefore delivers 46–47g of protein; a large 200g breast, about 62g. Raw breast is a little lower per 100g (about 23g) because cooking drives off water and concentrates the protein.