Jersey Mike's Under 500 Calories: Every Order Ranked by Protein

This guide is the Jersey Mike's deep dive. To see how Jersey Mike's stacks up against every other chain under 500 calories, see our pillar guide: Fast Food Under 500 Calories: Every Chain Ranked →

Every Jersey Mike's Order Under 500 Calories, Ranked by Protein

Jersey Mike's is one of the most flexible sub chains for macro tracking — because the same meats that build a 900-calorie giant sub turn into a lean, high-protein meal the moment you order it as a sub in a tub. Here is every MacroMate build that lands under 500 calories, ranked by total protein:

Every order here is the same Jersey Mike's sub you already know — just built in a tub (a bowl, no bread) with a few smart tweaks. Protein-to-calorie (P:C) ratio is the number that matters most when you're capping calories: it tells you how much protein each calorie buys. The leaner cold-cut bowls — turkey, ham, grilled chicken — dominate on ratio (0.129–0.147), while the hot cheese steak bowls give you more total protein in one sitting (51–52g).

The Best Under-500 Pick for Cutting

If you want the single most efficient order, it's the #7 Turkey bowl: 28g protein for 190 calories — a 0.147 protein-to-calorie ratio, the best on this list and more than double the ~0.07 ratio of an average fast-food meal. That leaves you over 300 calories of headroom under 500 for a side or a second small protein. If you want maximum total protein instead, the #44 Buffalo Chicken Cheese Steak bowl delivers 52g for 460 calories.

MacroMate classifies Jersey Mike's full menu by goal — cutting, bulking, maintenance, and keto — with the exact orders and modifications for each. This page covers the under-500 facts; the app has the goal-tagged builds and the rest of the lineup.

How to Keep Your Jersey Mike's Order Under 500 Calories

Four rules keep almost any Jersey Mike's order under 500 calories without sacrificing protein:

• Order it as a sub in a tub. Asking for the bowl (no bread) strips roughly 300 calories of carbs out of the roll. This is the single highest-leverage swap for staying under 500.
• Skip the oil and vinegar blend. The signature olive oil blend can add 100-200 calories of pure fat. Leave it off, or ask for a light drizzle.
• Choose lean meats and pile on vegetables. Turkey, ham, and grilled chicken keep protein high with little fat. Lettuce, tomato, onion, and peppers add volume that costs almost no calories.
• Watch the cheese and add-ons. Cheese, bacon, and mayo-based extras add fat fast. Keep one slice of cheese or skip it, and ask for sauces on the side.

What Pushes You Over 500 Calories

The orders above are all under 500 calories on their own. What blows past it is the bread, the oil, and the extras:

The roll. Ordering any of these subs on a regular white roll adds roughly 300 calories of carbs — enough to push a lean turkey or ham sub from a tidy 200-300 calories to well over 500. The tub is the under-500 play.

Mike's Way and extra oil. The olive oil blend, red wine vinegar, and a heavy hand on the seasoning can stack 150-250 calories of fat onto an otherwise lean order. Light or none keeps you under.

The Giant size and double meat. Stepping up to a Giant or piling on double meat doubles the calories. For under-500 eating, stick to the regular portion in a tub.

Chips, cookies, and sugary drinks. A bag of chips and a soda can add 400-600 calories with almost no protein — more than the entire under-500 budget. Choose water or an unsweetened drink and skip the side.

Common Questions

What is the highest-protein Jersey Mike's order under 500 calories?

The #44 Buffalo Chicken Cheese Steak in a bowl, at 460 calories and 52g of protein. If you want the best protein-per-calorie ratio instead of the highest total, the #7 Turkey bowl wins at 28g protein for 190 calories (a 0.147 ratio).

Is a Jersey Mike's sub in a tub good for cutting?

Yes — it's the single best move for cutting at Jersey Mike's. Dropping the roll removes about 300 calories of carbs, so a lean cold-cut bowl like the #7 Turkey or #3 Ham lands around 190-310 calories while keeping 27-42g of protein. That's a high protein-to-calorie ratio with no real downside.

Can I eat a full Jersey Mike's meal and stay under 500 calories?

Yes. A #7 Turkey & Provolone bowl (300 cal / 42g protein) or a #16 Chicken Philly bowl (470 cal / 51g protein) is a complete, satisfying meal under 500 calories. The key is ordering in a tub, skipping the oil, and passing on chips and a sugary drink — those are what blow the budget.

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