In this guide:
- Why Jersey Mike's Works for Macro Trackers
- Best Jersey Mike's Orders for Cutting
- Best Jersey Mike's Orders for Bulking
- Best Jersey Mike's Orders for Maintenance
- Best Jersey Mike's Orders for Keto
- Jersey Mike's Ordering Hacks That Matter
- What to Always Avoid at Jersey Mike's
- Jersey Mike's vs. Subway for Macros
Why Jersey Mike's Works for Macro Trackers
Jersey Mike's is a sub chain known for fresh-sliced cold and hot subs. If you are tracking macros and eating out regularly, knowing how to order here is essential — because the difference between a 350-calorie, high-protein meal and a macro-wrecking order is usually just one or two substitutions.
The menu has hidden gems once you know the protein-to-calorie math. MacroMate has mapped out 19 optimized Jersey Mike's builds — including the #7 Turkey & Provolone – Bowl (Modified) at 300 cal / 42g protein for cutting and the Bacon Ranch Chicken Cheese Steak – Wrap at 1,000 cal / 66g protein for bulking.
The key at Jersey Mike's is knowing which items carry their weight in protein and which ones front-load fat or carbs with minimal payoff. This guide breaks down the best builds in each category with exact macros straight from the MacroMate database.
Best Jersey Mike's Orders for Cutting
The #7 Turkey & Provolone – Bowl (Modified) is the top pick when you are in a caloric deficit at Jersey Mike's. At 300 calories with 42g protein, the protein-to-calorie ratio of 0.140 puts it among the most efficient cuts on the menu. The instructions: Extra turkey. Cheese included. No oil. This is the build to memorize for deficit days.
#7 Turkey & Provolone – Bowl (Modified)
Extra turkey. Cheese included. No oil.
When cutting, the goal is maximum protein per calorie consumed. The #7 Turkey & Provolone – Bowl (Modified) delivers 42g of protein for just 300 calories, leaving plenty of room in your daily budget for other meals. With only 8g of carbs and 11g of fat, the macro split is clean for a deficit.
MacroMate has 4 more Jersey Mike's Cutting builds — ranging from 310 to 500 calories. See all 5 Cutting builds ranked in the app.
Best Jersey Mike's Orders for Bulking
For a caloric surplus at Jersey Mike's, the Bacon Ranch Chicken Cheese Steak – Wrap is the anchor build. At 1,000 calories with 66g protein, it delivers serious mass-building fuel in a single order. Order guidance: White wrap with bacon, ranch, cheese, and extra chicken.
Bacon Ranch Chicken Cheese Steak – Wrap
White wrap with bacon, ranch, cheese, and extra chicken.
Bulking at Jersey Mike's is about hitting high calories with enough protein to support muscle growth. The Bacon Ranch Chicken Cheese Steak – Wrap at 1,000 cal / 66g protein achieves both. The 55g of fat content means calorie density is high — exactly what you need when eating for size.
MacroMate has 2 more Jersey Mike's Bulking builds — ranging from 710 to 860 calories. See all 3 Bulking builds ranked in the app.
Best Jersey Mike's Orders for Maintenance
Maintenance is about consistency, and the Bacon Ranch Chicken Cheese Steak – Bowl (Modified) at Jersey Mike's is built for it. At 560 calories with 51g protein, it hits a balanced macro profile you can order on autopilot. Remove cheese to keep fat lower and shift to Maintenance.
Bacon Ranch Chicken Cheese Steak – Bowl (Modified)
Remove cheese to keep fat lower and shift to Maintenance.
The Bacon Ranch Chicken Cheese Steak – Bowl (Modified) gives you 51g of protein at 560 calories — a ratio that works whether you are maintaining weight, slowly recomping, or just trying to eat well. 15g carbs and 40g fat round out a nutritionally balanced fast food meal.
MacroMate has 4 more Jersey Mike's Maintenance builds — ranging from 710 to 850 calories. See all 5 Maintenance builds ranked in the app.
Best Jersey Mike's Orders for Keto
Keto at Jersey Mike's means finding items with minimal carbs and solid protein. The Bacon Ranch Chicken Cheese Steak – Bowl (Keto) delivers with just 9g of carbs and 51g protein at 690 calories. Order tip: Order in a bowl with extra chicken, ranch, bacon, and cheese. Remove tomato and lettuce to stay under 10g carbs. Add extra cheese if you want more calories and volume. That carb count keeps you in ketosis while the 46g of fat maintains the keto macro split.
Bacon Ranch Chicken Cheese Steak – Bowl (Keto)
Order in a bowl with extra chicken, ranch, bacon, and cheese. Remove tomato and lettuce to stay under 10g carbs. Add extra cheese if you want more calories and volume.
The Bacon Ranch Chicken Cheese Steak – Bowl (Keto) is genuinely keto-compatible at Jersey Mike's. Under 9g of net carbs with 51g protein means no need for creative substitutions — just order it as directed and you are covered for the day's fat and protein targets.
MacroMate has 2 more Jersey Mike's Keto builds — ranging from 290 to 500 calories. See all 3 Keto builds ranked in the app.
Jersey Mike's Ordering Hacks That Matter
Knowing the specific builds is only part of the equation. These ordering principles will help you stay on track at Jersey Mike's regardless of which build you choose.
Prioritize the #7 Turkey – Bowl (Modified) for protein efficiency. At 190 cal with 28g protein, the protein-to-calorie ratio of 0.147 is one of the best on the Jersey Mike's menu. Order in a bowl with turkey only. No cheese, oil, vinegar, or tomato. Cleanest low-calorie option available.
The #7 Turkey – Bowl (Modified) is your low-calorie anchor. At just 190 calories with 28g protein, this is the order when you are tight on your daily budget. Order in a bowl with turkey only. No cheese, oil, vinegar, or tomato. Cleanest low-calorie option available.
Watch the add-ons. At Jersey Mike's, sauces, dressings, and sides can quietly add 200-400 calories to an otherwise lean order. Ask for sauces on the side, skip cheese where you can, and opt for water over soda — those three habits alone can save you 300+ calories per visit.
For keto, the #12 Cancro Special – Bowl (Keto) is your go-to. Only 8g of carbs with 60g protein. Order in a bowl with roast beef, pepperoni, and provolone. Skip oil. Still keto with lettuce and tomato. Add extra cheese for more bulk and fat.
What to Always Avoid at Jersey Mike's
Not every item at Jersey Mike's is worth the calories. These are the orders most likely to derail your macros — high in fat or carbs relative to their protein content.
Watch out for the Bacon Ranch Chicken Cheese Steak – Wrap (Modified) (850 cal). At 850 calories with 59g protein, this has a low protein-to-calorie ratio that makes it a poor choice when cutting. If you order it, make sure you are in a surplus and it fits your goal for the day.
Watch out for the #12 Cancro Special – White Regular (760 cal). At 760 calories with 65g protein, this has a low protein-to-calorie ratio that makes it a poor choice when cutting. If you order it, make sure you are in a surplus and it fits your goal for the day.
Default sides and combos add up fast. At Jersey Mike's, the default sides — fries, chips, sugary drinks — can add 400-600 calories without meaningfully increasing your protein intake. Swap for a side salad, water, or nothing extra when cutting.
Jersey Mike's vs. Subway for Macros
Both Jersey Mike's and Subway are solid choices for macro tracking, but they have different strengths depending on your goal.
Jersey Mike's for cutting: The #7 Turkey & Provolone – Bowl (Modified) at 300 cal / 42g protein is a strong deficit option. Compare that to what Subway offers — check the Subway macro hacks guide to see how they stack up side by side.
Jersey Mike's for bulking: The Bacon Ranch Chicken Cheese Steak – Wrap at 1,000 cal / 66g protein is built for surplus. If you are choosing between the two chains on a bulk day, this is the Jersey Mike's anchor build.
The bottom line: both chains have macro-friendly options, but the best choice depends on your specific goal that day. MacroMate has 19 Jersey Mike's builds and a full Subway breakdown so you can compare directly. For more options across all chains, see our 15 best high-protein fast food orders.
MacroMate has 19 Jersey Mike's builds classified by goal — Cutting, Bulking, Maintenance, Keto — each ranked by protein-to-calorie ratio with exact order instructions. Looking for options at other restaurants? Check out our 15 best high-protein fast food orders, how MacroMate compares to MyFitnessPal, and how to hit your macros eating out.
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