Jersey Mike’s can be very macro-friendly.

It can also become a calorie bomb fast.

The difference is usually not the brand. It is the order.

A regular sub on bread with oil, cheese, mayo, ranch, bacon, or chipotle mayo can easily climb higher than expected. A giant sub can be more than a full day’s calories for some people. A cookie or chips can erase the deficit you thought you were creating.

But Jersey Mike’s also has one of the easiest macro-friendly fast-food hacks: order your sub “in a tub.”

That turns the sandwich into a breadless bowl. For some orders, it cuts a lot of carbs and calories while keeping most of the protein. Hot chicken cheesesteak tubs can be especially strong. Cold tubs can also work, but only if you pay attention to oil, mayo, cheese, and bacon.

This guide is not medical advice or a personalized diet plan. “Macro-friendly” here means an order that gives you a useful balance of calories, protein, carbs, and fat for common goals like cutting, maintaining, eating higher protein, lowering carbs, or building a filling meal that is easier to track.

A quick source note: Jersey Mike’s U.S. nutrition page says its nutrition information is based on standardized recipes, rounded for FDA labeling, and that handcrafted preparation, customization, suppliers, regional differences, seasonality, and other factors can affect actual nutrition values. The exact item numbers below rely heavily on Jersey Mike’s public nutrition data, including the detailed current Jersey Mike’s Canada nutrition report, which reflects product data as of November 2025. Menu items and nutrition can vary by country, region, and store, so use the local nutrition calculator before treating any number as exact.

Quick answer: the best macro-friendly Jersey Mike’s orders

The best macro-friendly Jersey Mike’s orders are usually:

#16 Chicken Philly, Sub in a Tub
#65 Portabella Chicken Philly, Sub in a Tub
#55 Chicken Big Kahuna, Sub in a Tub
#7 Turkey and Provolone, Sub in a Tub, no oil
#6 Roast Beef and Provolone, Sub in a Tub, no oil
#5 Super Sub, Sub in a Tub, no oil
#16 Chicken Philly on wheat
#65 Portabella Chicken Philly on wheat
Mini #6 Roast Beef and Provolone
Kid’s Turkey or Ham Sub, when available

The best overall pick from the current Jersey Mike’s Canada macro data is probably the #16 Chicken Philly Sub in a Tub or #65 Portabella Chicken Philly Sub in a Tub. Both are listed at 320 calories and 42g of protein, with the #16 at 12g fat and 12g carbs, and the #65 at 11g fat and 14g carbs. That is extremely strong for a fast-food meal.

The best cold-sub strategy is usually Sub in a Tub with no oil and no mayo. For example, CalorieKing lists the U.S. #7 Turkey Breast and Provolone Sub in a Tub without vinegar, oil, or mayonnaise at 240 calories, 30g protein, 10g fat, and 8g carbs. The same order prepared Mike’s Way with oil in the Jersey Mike’s Canada report is much higher at 500 calories, 27g protein, 40g fat, and 8g carbs, which shows why oil can completely change the macro profile.

What “macro-friendly” means at Jersey Mike’s

Macro-friendly does not always mean low-calorie.

It means the order fits a specific macro goal.

At Jersey Mike’s, there are four common macro goals:

1. High protein, lower calorie

This is the best goal for fat loss or a lean meal.

Look for:

25g+ protein
Under about 500 calories
Reasonable fat
No calorie-heavy sides
Minimal oil, mayo, ranch, or creamy sauce

Best format:

Sub in a Tub

2. High protein, lower carb

This is useful for low-carb or keto-style eating.

Look for:

Sub in a Tub
No bread
High meat content
Avoid chips, cookies, and sugary drinks
Watch oil, cheese, mayo, ranch, and bacon if calories matter too

Best format:

Hot chicken cheesesteak tub or cold turkey/roast beef tub with no oil

3. Balanced protein and carbs

This is useful before or after training, or for someone who wants a real sandwich but still wants the order to track well.

Look for:

Regular sub, not giant
Wheat or white bread based on preference
Leaner protein
Skip mayo-heavy or ranch-heavy builds
Add extra meat instead of extra cheese when protein matters

Best format:

Regular Chicken Philly on wheat or regular Portabella Chicken Philly on wheat

4. Higher-calorie high-protein

This is useful for bulking, athletes, or people with a larger calorie target.

Look for:

Regular or giant portions
High-protein hot subs
Split a giant into two meals
Add extra chicken instead of relying on cheese, mayo, ranch, or bacon for calories

Best format:

Regular hot chicken sub with extra chicken, or giant split into two meals

The biggest Jersey Mike’s macro rule

The biggest macro rule is this:

Bread is not the only issue. Oil, mayo, ranch, cheese, bacon, and giant portions matter just as much.

People often think the order is automatically “healthy” because it is a sandwich or because it has turkey. But Jersey Mike’s cold subs are commonly prepared Mike’s Way, which the menu describes as onions, lettuce, tomatoes, vinegar, oil, and spices. That oil is part of the flavor, but it also changes the calories and fat.

That is why two orders that sound similar can have very different macros.

Example:

#7 Turkey and Provolone Sub in a Tub without oil or mayo

240 calories
30g protein
10g fat
8g carbs

#7 Turkey and Provolone Sub in a Tub Mike’s Way

500 calories
27g protein
40g fat
8g carbs

The protein is similar. The calories and fat are not.

The simple order phrase:

“Sub in a Tub, no oil, vinegar and spices only.”

For cold subs with mayo:

“No mayo, no oil, vinegar and spices only.”

For hot subs:

“Sub in a Tub, light sauce or no creamy sauce.”

Best Jersey Mike’s macro-friendly orders ranked

1. #16 Chicken Philly, Sub in a Tub

Best for: high protein, lower calories, lower carbs

This is one of the best macro-friendly orders at Jersey Mike’s.

The #16 Chicken Philly Sub in a Tub is listed at:

320 calories
42g protein
12g fat
12g carbs
1g fiber
1,370mg sodium

That is a strong protein-to-calorie ratio. It gives you more than 40g of protein while staying close to 300 calories. It is also lower in carbs because it skips the bread.

Why it works:

High protein
Lower calorie
Lower carb
More filling than a snack
Better macro profile than many cold subs with oil

Best order:

#16 Chicken Philly, Sub in a Tub

Even better for protein:

#16 Chicken Philly, Sub in a Tub, extra chicken

Jersey Mike’s Canada lists extra chicken Philly at 80 calories and 16g protein for a regular extra serving. That means adding extra chicken can be one of the cleanest ways to increase protein without adding many calories.

Watch out for:

Sodium
Cheese
Regional differences
Adding extra sauces

2. #65 Portabella Chicken Philly, Sub in a Tub

Best for: high protein, lower calories, lower carbs, more vegetables

This is another top-tier macro order.

The #65 Portabella Chicken Philly Sub in a Tub is listed at:

320 calories
42g protein
11g fat
14g carbs
1g fiber
1,340mg sodium

It is very similar to the #16 Chicken Philly tub, but with portabella mushrooms added. The macros are almost identical, and it gives you a little more vegetable volume.

Why it works:

42g protein
320 calories
Lower fat than many tubs
Lower carb than bread or wrap versions
Strong meal for cutting or low-carb tracking

Best order:

#65 Portabella Chicken Philly, Sub in a Tub

Higher-protein version:

#65 Portabella Chicken Philly, Sub in a Tub, extra chicken

Watch out for:

Sodium
Cheese
Store-by-store portion variation

3. #55 Chicken Big Kahuna, Sub in a Tub

Best for: high protein, lower carb, slightly bigger chicken meal

The #55 Chicken Big Kahuna Sub in a Tub is listed at:

360 calories
44g protein
14g fat
15g carbs
1g fiber
1,690mg sodium

This is a little higher in calories than the #16 and #65, but it also has slightly more protein. For many people, this is still an excellent macro-friendly meal.

Why it works:

44g protein
Still only 360 calories
Lower carb than bread or wrap
More flavor and volume than the plain Chicken Philly
Great for a high-protein lunch

Best order:

#55 Chicken Big Kahuna, Sub in a Tub

For a stricter cut:

#16 or #65 tub instead

Watch out for:

Sodium
Extra cheese
Jalapeños or mushrooms are fine, but sauces can change the order

4. #7 Turkey and Provolone, Sub in a Tub, no oil

Best for: cold sub, lower calorie, high protein

Turkey sounds like the obvious macro-friendly choice, but the details matter.

The U.S. #7 Turkey Breast and Provolone Sub in a Tub without vinegar, oil, or mayonnaise is listed at:

240 calories
30g protein
10g fat
8g carbs
1g fiber
940mg sodium

That is a very strong macro profile. It is one of the best cold Jersey Mike’s options when ordered without oil or mayo.

But the standard Mike’s Way version can be much higher in calories and fat. Jersey Mike’s Canada lists the #7 Turkey and Provolone Regular Mike’s Way Cold Sub in a Tub at 500 calories, 27g protein, 40g fat, and 8g carbs.

Why it works:

Leaner cold option when ordered without oil
Strong protein for the calories
Low carb if ordered in a tub
Simple and easy to customize

Best order:

#7 Turkey and Provolone, Sub in a Tub, no oil, no mayo, vinegar and spices only

Higher-protein version:

Add extra turkey

Watch out for:

Oil
Mayo
Extra cheese
Bacon
Assuming “turkey” automatically means low-calorie

5. #6 Roast Beef and Provolone, Sub in a Tub, no oil

Best for: high protein, cold sub, lower carb

The #6 Roast Beef and Provolone can be one of the best protein choices at Jersey Mike’s.

The U.S. #6 Roast Beef and Provolone Sub in a Tub without vinegar, oil, or mayonnaise is listed at:

410 calories
46g protein
21.5g fat
8g carbs
1g fiber
180mg sodium

That is a lot of protein for a relatively reasonable calorie count. It is not as lean as chicken, but it is very strong for protein.

The standard Mike’s Way tub version in the Jersey Mike’s Canada report is listed at 550 calories, 39g protein, 42g fat, and 6g carbs, so oil and preparation style matter.

Why it works:

Very high protein
Low carb in a tub
More filling than many lighter cold options
Good choice when chicken is not appealing

Best order:

#6 Roast Beef and Provolone, Sub in a Tub, no oil, no mayo, vinegar and spices only

Higher-protein version:

Add extra roast beef

Jersey Mike’s Canada lists regular extra #6 meat at 80 calories and 14g protein, which is a very efficient protein add-on.

Watch out for:

Fat
Cheese
Oil
Sodium differences by market

6. #5 Super Sub, Sub in a Tub, no oil

Best for: cold sub, lower carb, moderate calories

The #5 Super Sub in a Tub without vinegar, oil, or mayonnaise is listed at:

280 calories
28g protein
13g fat
12g carbs
1g fiber
1,435mg sodium

That is a pretty strong order if you want a cold tub that is not turkey or roast beef.

The standard Mike’s Way version in the Jersey Mike’s Canada nutrition report is listed at 500 calories, 31g protein, 39g fat, and 8g carbs. Again, the difference is mostly about oil and standard preparation.

Why it works:

Good protein
Lower calorie when ordered without oil
Low carb in a tub
More flavor than plain turkey

Best order:

#5 Super Sub, Sub in a Tub, no oil, vinegar and spices only

Watch out for:

Sodium
Provolone
Processed meats
Adding oil back in

7. #17 Steak Philly, Sub in a Tub

Best for: low carb, steak option, moderate calories

The #17 Steak Philly Sub in a Tub is listed at:

380 calories
35g protein
22g fat
11g carbs
1g fiber
1,420mg sodium

This is a good macro-friendly steak option, especially for someone who wants lower carbs but does not want chicken. It is higher in fat and lower in protein than the chicken tubs, but still very workable.

Why it works:

35g protein
Under 400 calories
Lower carb than the sub or wrap
Good for steak cravings

Best order:

#17 Steak Philly, Sub in a Tub

Higher-protein version:

Add extra beef

Jersey Mike’s Canada lists extra beef Philly at 120 calories and 13g protein for a regular extra serving.

Watch out for:

Fat
Cheese
Sodium
The chicken version has better protein efficiency

8. #66 Portabella Steak Philly, Sub in a Tub

Best for: steak tub with added vegetables

The #66 Portabella Steak Philly Sub in a Tub is listed at:

390 calories
36g protein
22g fat
13g carbs
1g fiber
1,440mg sodium

This is similar to the #17 Steak Philly tub, with mushrooms added. It is a good choice for a lower-carb steak-style meal, but the chicken tubs are still better for protein per calorie.

Why it works:

36g protein
Under 400 calories
Lower carb than bread or wrap
More vegetable volume than the basic steak Philly

Best order:

#66 Portabella Steak Philly, Sub in a Tub

Watch out for:

Fat
Cheese
Sodium
Less protein-efficient than #16 or #65

9. #56 Big Kahuna, Sub in a Tub

Best for: bigger steak-style low-carb meal

The #56 Big Kahuna Sub in a Tub is listed at:

430 calories
38g protein
25g fat
14g carbs
1g fiber
1,790mg sodium

This is a bigger and richer steak-based tub. It can still be macro-friendly for low-carb eating, but it is less lean than the chicken tubs.

Why it works:

High protein
Lower carb
More filling than many small orders
Good for higher-calorie targets

Best order:

#56 Big Kahuna, Sub in a Tub

For stricter macros:

Choose #17 or #66 instead

For leaner macros:

Choose #16 or #65 instead

Watch out for:

Fat
Sodium
Extra cheese

10. Regular #16 Chicken Philly on wheat

Best for: balanced protein and carbs

Not everyone wants low carb.

For training days, higher activity days, or a normal balanced lunch, the regular #16 Chicken Philly on wheat can be a strong choice.

The #16 Chicken Philly on wheat is listed at:

600 calories
52g protein
14g fat
68g carbs
5g fiber
2,000mg sodium

That is a lot of protein for 600 calories. It is not low-carb, but it is macro-friendly if carbs fit your day.

Why it works:

52g protein
Moderate calories for a full sub
Lower fat than many cold subs with oil or mayo
Better protein-per-calorie than many menu items

Best order:

#16 Chicken Philly on wheat

Higher-protein version:

Add extra chicken

Jersey Mike’s Canada lists extra chicken Philly at 80 calories and 16g protein.

Watch out for:

Sodium
Bread carbs
Cheese
Adding sides

11. Regular #65 Portabella Chicken Philly on wheat

Best for: balanced protein, carbs, and vegetables

The #65 Portabella Chicken Philly on wheat is listed at:

600 calories
52g protein
14g fat
69g carbs
5g fiber
1,980mg sodium

This is basically the #16 Chicken Philly with portabella mushrooms. It is one of the best macro-friendly regular subs if you want bread and a high protein count.

Why it works:

52g protein
600 calories
More vegetable volume
Good protein-to-calorie ratio for a regular sub

Best order:

#65 Portabella Chicken Philly on wheat

Watch out for:

Sodium
Bread carbs
Cheese
Not as lean as the tub version

12. Regular #55 Chicken Big Kahuna on wheat

Best for: higher-protein regular sub

The #55 Chicken Big Kahuna on wheat is listed at:

640 calories
55g protein
17g fat
70g carbs
5g fiber
2,330mg sodium

This is higher in calories than the #16 and #65, but it gives 55g of protein. It is a good option for someone who wants a big, high-protein sandwich and has room for the calories and carbs.

Why it works:

55g protein
Still reasonable for a full sub
Good for training days
More flavor than a plain chicken option

Best order:

#55 Chicken Big Kahuna on wheat

For a lower-carb version:

#55 Chicken Big Kahuna, Sub in a Tub

Watch out for:

Sodium
Carbs
Extra cheese

13. Mini #6 Roast Beef and Provolone

Best for: smaller sandwich with strong protein

The Mini #6 Roast Beef and Provolone is one of the better mini subs for protein.

Jersey Mike’s Canada lists the Mini #6 Roast Beef and Provolone at:

520 calories and 33g protein on wheat
510 calories and 32g protein on white
530 calories and 33g protein on rosemary parmesan

That is not ultra-low-calorie for a mini, but it is solid for a smaller sandwich with a meaningful protein hit.

Why it works:

More protein than many mini subs
Smaller than a regular
Good for a moderate meal
Useful when a full regular sub is too much

Best order:

Mini #6 Roast Beef and Provolone on wheat or white

For lower calories:

Ask for no oil

Watch out for:

Cheese
Oil
Sodium

14. Mini #12 Cancro Special

Best for: smaller high-protein cold sub

The Mini #12 Cancro Special is listed at:

510 calories and 30g protein on wheat
510 calories and 28g protein on white
530 calories and 30g protein on rosemary parmesan

This is another strong mini option if you want a smaller sandwich with about 30g of protein.

Why it works:

Around 30g protein
Smaller than a regular
Easier to fit than a giant or loaded hot sub
Good when you want a real sandwich, not a tub

Best order:

Mini #12 Cancro Special on wheat

For better macros:

No oil

Watch out for:

Pepperoni
Cheese
Sodium

15. Kid’s Turkey or Ham Sub

Best for: very light meal, small appetite, calorie control

The kid’s subs are surprisingly useful from a calorie perspective.

Jersey Mike’s Canada lists:

Kid’s Ham Sub on wheat: 220 calories, 14g protein
Kid’s Ham Sub on white: 220 calories, 13g protein
Kid’s Turkey Sub on wheat: 220 calories, 14g protein
Kid’s Turkey Sub on white: 230 calories, 14g protein

These are not huge meals, but they are some of the easiest low-calorie Jersey Mike’s options when available.

Why it works:

Low calorie
Decent protein for the size
Simple
Easy to pair with fruit or another protein source elsewhere

Best order:

Kid’s Turkey Sub on wheat

Watch out for:

Availability
Not enough food for many adults
Adding chips or cookies

Best Jersey Mike’s orders by macro goal

Best for cutting

Choose:

#16 Chicken Philly, Sub in a Tub

Why:

320 calories
42g protein
12g carbs
12g fat

This is the best simple cutting meal in the data. It is high-protein, low-calorie, and easier to track than most cold subs with oil.

Also good:

#65 Portabella Chicken Philly, Sub in a Tub
#55 Chicken Big Kahuna, Sub in a Tub
#7 Turkey and Provolone, Sub in a Tub, no oil
#5 Super Sub, Sub in a Tub, no oil

Best for low carb

Choose:

#16 Chicken Philly, Sub in a Tub

Why:

12g carbs
42g protein
320 calories

Also good:

#65 Portabella Chicken Philly Tub: 14g carbs, 42g protein
#55 Chicken Big Kahuna Tub: 15g carbs, 44g protein
#17 Steak Philly Tub: 11g carbs, 35g protein
#6 Roast Beef and Provolone Tub, no oil: 8g carbs, 46g protein

The cold tubs can be very low-carb, but oil and mayo can make them much higher in fat and calories.

Best for high protein

Choose:

#55 Chicken Big Kahuna, Sub in a Tub

Why:

360 calories
44g protein

For a regular sub with bread:

#55 Chicken Big Kahuna on wheat

Why:

640 calories
55g protein

For extra protein:

Add extra chicken

A regular extra chicken Philly serving is listed at 80 calories and 16g protein, making it one of the best add-ons for macro tracking.

Best for a balanced gym-day meal

Choose:

#16 Chicken Philly on wheat

Why:

600 calories
52g protein
68g carbs
14g fat

This is a good order when carbs are not the enemy and you want a real sandwich with high protein.

Also good:

#65 Portabella Chicken Philly on wheat
#55 Chicken Big Kahuna on wheat
#17 Steak Philly on wheat, if steak is preferred

Best for a small meal

Choose:

Kid’s Turkey Sub or Mini #6 Roast Beef and Provolone

Why:

Kid’s Turkey Sub: about 220–230 calories and 14g protein
Mini #6 Roast Beef and Provolone: about 510–520 calories and 32–33g protein, depending on bread

The kid’s sub is the low-calorie pick. The mini roast beef is the more filling pick.

Best for vegetarian macros

This is harder.

Jersey Mike’s vegetarian options can be satisfying, but they are not always the best protein-per-calorie choices.

The #54 Hot Veggie Sub in a Tub is listed at:

260 calories
16g protein
15g fat
18g carbs

The #64 Portabella Mushroom and Swiss Sub in a Tub is listed at:

340 calories
14g protein
26g fat
13g carbs

The #14 Veggie Regular Mike’s Way Sub in a Tub is listed at:

630 calories
27g protein
54g fat
9g carbs

The #14 has more protein, but most of the calories come from fat and cheese. For strict macro tracking, vegetarian options are less protein-efficient than the chicken and roast beef options.

Best vegetarian-style pick:

#54 Hot Veggie, Sub in a Tub

For more protein, vegetarian customers may need to accept more calories from cheese.

The best macro-friendly Jersey Mike’s customizations

1. Order Sub in a Tub

This is the biggest change for lower carbs and often lower calories.

A regular #16 Chicken Philly on wheat is listed at 600 calories, 52g protein, and 68g carbs. The #16 Chicken Philly Sub in a Tub is listed at 320 calories, 42g protein, and 12g carbs. The tub gives up some protein, but it cuts the bread carbs and almost half the calories.

Best for:

Cutting
Low carb
Keto-style eating
Smaller meals
Higher protein per calorie

2. Go vinegar and spices instead of oil

Mike’s Way includes oil. That can be delicious, but it is not always macro-friendly.

A cold tub with no oil can be much leaner than a cold tub prepared Mike’s Way. The #7 Turkey and Provolone tub example shows the difference clearly: the no-oil version is listed at 240 calories and 30g protein, while the Mike’s Way version is listed at 500 calories and 27g protein in the current Jersey Mike’s Canada report.

Best order phrase:

“Vinegar and spices only, no oil.”

3. Skip mayo, ranch, chipotle mayo, and blue cheese dressing

Creamy sauces are one of the fastest ways to raise calories and fat.

The #42 Chipotle Chicken Philly Sub in a Tub is listed at 610 calories and 42g protein, while the simpler #16 Chicken Philly Sub in a Tub is 320 calories and 42g protein. Same protein, very different calories.

That does not mean chipotle mayo is “bad.”

It means it is not the best choice when macros are tight.

Better order:

#16 Chicken Philly tub

Instead of:

#42 Chipotle Chicken Philly tub

4. Add extra chicken instead of extra cheese

Extra chicken is one of the best macro add-ons.

Jersey Mike’s Canada lists:

Extra Chicken Philly: 80 calories, 16g protein
Extra White American Cheese: 90 calories, 6g protein

The chicken add-on gives much more protein for similar calories.

Best upgrade:

Extra chicken

Less macro-efficient upgrade:

Extra cheese

5. Choose regular, not giant

Giant subs can be useful if split into two meals, but they are usually not the best one-sitting macro choice.

For example, the giant #16 Chicken Philly on wheat is listed at 1,190 calories and 104g protein. Split in half, that is roughly 595 calories and 52g protein. Eaten all at once, it is a large calorie commitment.

Best strategy:

Order a regular or split a giant.

6. Skip chips, cookies, and brownies when macros are tight

Jersey Mike’s Canada lists:

Chocolate Chunk Cookie: 280 calories, 3g protein
Mini Chocolate Chunk Cookie: 150 calories, 2g protein
Chocolate Chip Brownie: 170 calories, 2g protein

These can fit a day, but they are not macro-friendly protein choices.

Better add-on:

Extra chicken or extra lean meat

Jersey Mike’s orders to be careful with

#42 Chipotle Chicken Philly

This sounds like it should be macro-friendly because it has chicken, but the chipotle version is much higher in calories.

The #42 Chipotle Chicken Philly Sub in a Tub is listed at 610 calories and 42g protein, compared with 320 calories and 42g protein for the #16 Chicken Philly Sub in a Tub.

Better macro choice:

#16 Chicken Philly tub

#43 Chipotle Steak Philly

The #43 Chipotle Steak Philly Sub in a Tub is listed at 680 calories and 36g protein. That is much less protein-efficient than the #17 Steak Philly tub at 380 calories and 35g protein.

Better macro choice:

#17 Steak Philly tub

#26 Chicken Bacon Ranch Cheesesteak

The #26 Chicken Bacon Ranch Cheesesteak has protein, but the ranch and bacon make it much heavier.

The regular #26 on wheat is listed at 850 calories and 57g protein, and the Sub in a Tub is 560 calories and 47g protein. That can fit some goals, but it is not as lean as the #16 or #65.

Better macro choice:

#16 Chicken Philly tub or #65 Portabella Chicken Philly tub

#10 Tuna Fish

Tuna sounds healthy, but Jersey Mike’s tuna is not the leanest macro option.

The mini tuna is listed around 570–590 calories with only 18–20g protein, depending on bread. The giant tuna is listed around 1,860–1,910 calories with 56–60g protein. That is a lot of calories for the protein.

Better macro choice:

Turkey, roast beef, chicken Philly, or chicken tub

#14 The Veggie

The Veggie can be the right choice for dietary preference, but it is not automatically macro-friendly.

The regular #14 Veggie Mike’s Way Sub in a Tub is listed at 630 calories, 54g fat, and 27g protein. The protein is decent, but the calories and fat are high because the item is cheese-heavy.

Better vegetarian macro choice:

#54 Hot Veggie tub

Giant cold subs

Giant cold subs can be huge.

For example, the giant #13 Original Italian is listed at 1,700–1,750 calories depending on bread, with sodium around 4,900–5,110mg. That is not automatically “bad,” but it is not a simple macro-friendly one-meal order for most people.

Better strategy:

Split a giant into two meals, or order regular/mini.

Best Jersey Mike’s macro-friendly order formulas

Formula 1: Best lean cut meal

Order:

#16 Chicken Philly, Sub in a Tub

Approximate macros from the Jersey Mike’s Canada report:

320 calories
42g protein
12g fat
12g carbs

Why it works:

This is the simplest high-protein, lower-calorie Jersey Mike’s meal in the data.

Formula 2: Best lean cut meal with more volume

Order:

#65 Portabella Chicken Philly, Sub in a Tub

Approximate macros:

320 calories
42g protein
11g fat
14g carbs

Why it works:

Same basic macro strength as the #16, with portabella mushrooms added.

Formula 3: Best high-protein tub

Order:

#55 Chicken Big Kahuna, Sub in a Tub

Approximate macros:

360 calories
44g protein
14g fat
15g carbs

Why it works:

More protein than the #16 tub while still staying under 400 calories.

Formula 4: Best cold tub for cutting

Order:

#7 Turkey and Provolone, Sub in a Tub, no oil, no mayo, vinegar and spices only

Approximate U.S. no-oil/no-mayo macros from CalorieKing:

240 calories
30g protein
10g fat
8g carbs

Why it works:

Very strong protein for the calories, but only when ordered without oil or mayo.

Formula 5: Best cold tub for protein

Order:

#6 Roast Beef and Provolone, Sub in a Tub, no oil, no mayo, vinegar and spices only

Approximate U.S. no-oil/no-mayo macros from CalorieKing:

410 calories
46g protein
21.5g fat
8g carbs

Why it works:

Very high protein, still low-carb, and easier to fit than a full bread sub.

Formula 6: Best balanced sandwich

Order:

#16 Chicken Philly on wheat

Approximate macros:

600 calories
52g protein
14g fat
68g carbs

Why it works:

This is a good “I want an actual sub” order. It is not low-carb, but it has strong protein and reasonable calories for a full sandwich.

Formula 7: Best balanced sandwich with vegetables

Order:

#65 Portabella Chicken Philly on wheat

Approximate macros:

600 calories
52g protein
14g fat
69g carbs

Why it works:

High protein, moderate calories, and more vegetable volume than the basic chicken Philly.

Formula 8: Best protein upgrade

Order:

#16 Chicken Philly tub + extra chicken

Approximate added macros:

Extra chicken Philly: 80 calories
Extra protein: 16g

Why it works:

Extra chicken gives a better protein return than extra cheese, bacon, or creamy sauce.

Formula 9: Best small sandwich

Order:

Mini #6 Roast Beef and Provolone

Approximate macros:

510–520 calories
32–33g protein

Why it works:

This is a smaller sandwich that still gives a meaningful protein hit.

Formula 10: Best very light option

Order:

Kid’s Turkey Sub

Approximate macros:

220–230 calories
14g protein

Why it works:

Not a full meal for most adults, but useful for a small, trackable order.

Macro-friendly ordering rules at Jersey Mike’s

Rule 1: For lower calories, choose “Sub in a Tub”

This removes the bread and can make the order much easier to track.

Best tubs:

#16 Chicken Philly
#65 Portabella Chicken Philly
#55 Chicken Big Kahuna
#7 Turkey and Provolone, no oil
#6 Roast Beef and Provolone, no oil
#5 Super Sub, no oil

Rule 2: For cold subs, oil is the macro trap

Mike’s Way includes oil. That is fine when it fits, but not when calories are tight.

Best phrase:

“No oil, vinegar and spices only.”

Rule 3: Mayo and creamy sauces change everything

Be careful with:

Mayo
Ranch
Chipotle mayo
Blue cheese dressing
Extra cheese
Bacon

These can all fit, but they push the order toward high-fat rather than macro-balanced.

Rule 4: Chicken Philly is the leanest hot-sub lane

The chicken Philly-style orders are usually the best macro-friendly hot subs.

Best versions:

#16 Chicken Philly tub
#65 Portabella Chicken Philly tub
#55 Chicken Big Kahuna tub
#16 Chicken Philly on wheat
#65 Portabella Chicken Philly on wheat

Rule 5: Extra chicken beats extra cheese

Extra chicken gives much more protein per calorie than extra cheese. The regular extra chicken Philly add-on is listed at 80 calories and 16g protein, while extra White American cheese is 90 calories and 6g protein.

Rule 6: Giant subs are meal prep, not a normal single meal

A giant sub can be macro-friendly if split.

It is usually not macro-friendly when eaten as one meal unless the person has a very large calorie target.

Rule 7: Track sodium, not just calories and protein

Many Jersey Mike’s orders are high in sodium. The FDA lists 2,300mg sodium as the Daily Value on the Nutrition Facts label, and several Jersey Mike’s subs or tubs can approach or exceed a large share of that amount.

This does not mean you can never eat them. It means sodium matters if you eat fast food often or need to watch blood pressure, fluid retention, or medical sodium targets.

Best Jersey Mike’s orders under 400 calories

#16 Chicken Philly, Sub in a Tub

320 calories
42g protein

Best overall lower-calorie high-protein order.

#65 Portabella Chicken Philly, Sub in a Tub

320 calories
42g protein

Best lower-calorie high-protein order with mushrooms.

#55 Chicken Big Kahuna, Sub in a Tub

360 calories
44g protein

Best under-400-calorie order for the highest protein.

#17 Steak Philly, Sub in a Tub

380 calories
35g protein

Best under-400 steak-style order.

#66 Portabella Steak Philly, Sub in a Tub

390 calories
36g protein

Best under-400 steak option with mushrooms.

#7 Turkey and Provolone, Sub in a Tub, no oil

240 calories
30g protein

Best cold tub under 400 when ordered without oil or mayo.

#5 Super Sub, Sub in a Tub, no oil

280 calories
28g protein

Best cold tub alternative to turkey when ordered without oil or mayo.

Best Jersey Mike’s orders under 600 calories

#6 Roast Beef and Provolone, Sub in a Tub, no oil

410 calories
46g protein

Best cold tub for high protein when ordered without oil or mayo.

#56 Big Kahuna, Sub in a Tub

430 calories
38g protein

Best bigger steak-style tub under 500 calories.

#31 California Chicken Cheesesteak, Sub in a Tub

530 calories
42g protein

Higher-calorie than the #16 because of mayo-style build, but still high-protein.

#44 Buffalo Chicken Cheesesteak, Sub in a Tub

510 calories
42g protein

High-protein, but sodium is very high in the listed data, so this is not the cleanest everyday pick.

Mini #6 Roast Beef and Provolone

About 510–520 calories
32–33g protein

Best mini option for a smaller sandwich with solid protein.

Mini #12 Cancro Special

About 510 calories
28–30g protein

Good smaller sandwich option, but less lean than the chicken tubs.

Best Jersey Mike’s regular subs for macros

#16 Chicken Philly on wheat

600 calories
52g protein

Best overall regular sub for protein and calories.

#65 Portabella Chicken Philly on wheat

600 calories
52g protein

Best regular sub with extra vegetable volume.

#55 Chicken Big Kahuna on wheat

640 calories
55g protein

Best regular sub for higher protein.

#17 Steak Philly on wheat

670 calories
46g protein

Good steak option, but not as protein-efficient as the chicken subs.

#6 Roast Beef and Provolone on wheat

830 calories
50g protein

High protein, but higher calorie and fat than the chicken Philly. Better for maintenance or higher-calorie targets than a strict cut.

Common mistakes when ordering macro-friendly at Jersey Mike’s

Mistake 1: Assuming turkey automatically means low-calorie

Turkey can be great.

But turkey with oil, cheese, and a full Mike’s Way build can become much higher in calories than expected.

Better:

Turkey tub, no oil

Not as macro-friendly:

Turkey tub Mike’s Way with oil, plus extra cheese or mayo

Mistake 2: Thinking “in a tub” automatically means lean

Sub in a Tub removes the bread.

It does not remove oil, mayo, ranch, bacon, cheese, or creamy sauces.

A #16 Chicken Philly tub is listed at 320 calories and 42g protein, while a #42 Chipotle Chicken Philly tub is 610 calories and 42g protein. Same protein, nearly double the calories.

Mistake 3: Ordering Mike’s Way when calories are tight

Mike’s Way includes oil. Oil is calorie-dense.

Better:

Lettuce, tomato, onion, vinegar, oregano, and spices. No oil.

Mistake 4: Choosing extra cheese instead of extra meat

Extra cheese adds calories, fat, and some protein.

Extra chicken adds more protein for similar calories.

Better:

Extra chicken

Less efficient:

Extra cheese

Mistake 5: Forgetting sodium

Many macro-friendly fast-food orders are still high in sodium.

For example, the #16 Chicken Philly Sub in a Tub is macro-friendly for calories and protein, but it is still listed at 1,370mg sodium. The FDA Daily Value for sodium is 2,300mg, so one fast-food meal can take up a large share of the day’s sodium budget.

Mistake 6: Adding chips or cookies because the main order is “healthy”

A cookie is listed at 280 calories and 3g protein. That can fit a day, but it is not protein-efficient. The same idea applies to chips and sugary drinks.

Better add-on:

Extra chicken, extra turkey, extra roast beef, or water/zero-calorie drink

What this does not mean

This article does not mean:

Jersey Mike’s is automatically healthy.
Every Sub in a Tub is low-calorie.
Bread is bad.
Oil is bad.
Mayo is bad.
Cheese is bad.
Giant subs are bad.
Everyone should order chicken.
Everyone should avoid Italian subs.
Calories are the only thing that matters.
Protein is the only thing that matters.
These numbers will be exact at every location.
This is personalized nutrition advice.

It means this:

For macro-friendly Jersey Mike’s orders, start with Sub in a Tub, choose chicken or lean cold cuts, skip oil or creamy sauces when calories matter, add extra meat instead of extra cheese, and avoid turning a good main item into a huge combo with chips, cookies, and sugary drinks.

FAQ

What is the best macro-friendly order at Jersey Mike’s?

The best overall macro-friendly order is probably the #16 Chicken Philly Sub in a Tub or #65 Portabella Chicken Philly Sub in a Tub. Both are listed at 320 calories and 42g protein in Jersey Mike’s Canada’s current nutrition report.

What is the best low-calorie, high-protein Jersey Mike’s order?

The #16 Chicken Philly Sub in a Tub is the best simple answer from the current detailed menu data: 320 calories and 42g protein. The #7 Turkey and Provolone Sub in a Tub with no oil or mayo is also excellent, listed by CalorieKing at 240 calories and 30g protein.

What is the best Jersey Mike’s order for low carb?

Choose a Sub in a Tub. The #16 Chicken Philly tub has 12g carbs, the #65 Portabella Chicken Philly tub has 14g carbs, and the #17 Steak Philly tub has 11g carbs in the current Jersey Mike’s Canada nutrition report.

Is Jersey Mike’s Sub in a Tub macro-friendly?

Yes, but not always. A tub removes the bread, but it can still include oil, mayo, ranch, cheese, bacon, or creamy sauces. The leanest tubs are usually chicken Philly-style tubs or cold tubs ordered with no oil and no mayo.

Is Mike’s Way macro-friendly?

Mike’s Way can fit, but it includes oil. For macro tracking, the better version is often:

Lettuce, tomato, onion, vinegar, oregano, and spices, no oil.

The menu describes Mike’s Way as onions, lettuce, tomatoes, vinegar, oil, and spices.

What is the best Jersey Mike’s order with bread?

The #16 Chicken Philly on wheat is one of the best balanced bread options, listed at 600 calories and 52g protein. The #65 Portabella Chicken Philly on wheat is very similar at 600 calories and 52g protein.

What is the best protein add-on at Jersey Mike’s?

Extra chicken Philly is one of the best add-ons. It is listed at 80 calories and 16g protein for a regular extra serving. That is much better for protein than extra cheese.

Is the Jersey Mike’s tuna sub macro-friendly?

Usually not compared with the chicken, turkey, or roast beef options. The tuna items tend to be much higher in calories and fat for the amount of protein. The mini tuna is listed around 570–590 calories with 18–20g protein, which is weak compared with the #16 Chicken Philly tub at 320 calories and 42g protein.

Is the Jersey Mike’s Veggie sub macro-friendly?

It can be satisfying, but it is not the best protein-per-calorie choice. The #14 Veggie Sub in a Tub Mike’s Way is listed at 630 calories, 54g fat, and 27g protein in the current Jersey Mike’s Canada nutrition report.

Are Jersey Mike’s nutrition numbers exact?

No. Jersey Mike’s U.S. nutrition page says products are handcrafted and customizable, and that serving sizes, preparation, ingredient substitutions, regional differences, and other factors can affect nutrition values.

Final takeaway

Jersey Mike’s can be one of the better fast-food chains for macro-friendly ordering, but only when you order intentionally.

The strongest choices are:

#16 Chicken Philly, Sub in a Tub: 320 calories, 42g protein
#65 Portabella Chicken Philly, Sub in a Tub: 320 calories, 42g protein
#55 Chicken Big Kahuna, Sub in a Tub: 360 calories, 44g protein
#7 Turkey and Provolone, Sub in a Tub, no oil: 240 calories, 30g protein
#6 Roast Beef and Provolone, Sub in a Tub, no oil: 410 calories, 46g protein
#5 Super Sub, Sub in a Tub, no oil: 280 calories, 28g protein
#16 Chicken Philly on wheat: 600 calories, 52g protein
#65 Portabella Chicken Philly on wheat: 600 calories, 52g protein
Mini #6 Roast Beef and Provolone: about 510–520 calories, 32–33g protein
Kid’s Turkey Sub: about 220–230 calories, 14g protein

The simplest ordering rule:

Choose a Sub in a Tub for lower carbs, choose chicken or lean cold cuts for protein, skip oil or creamy sauces when calories matter, and add extra meat instead of extra cheese.

That is the easiest way to make Jersey Mike’s work for macros without pretending every sub is automatically fitness food.

Thanks for reading and stay healthy!!