In this guide:
- Why Jimmy John's Works for Macro Trackers
- Best Jimmy John's Orders for Cutting
- Best Jimmy John's Orders for Bulking
- Best Jimmy John's Orders for Maintenance
- Best Jimmy John's Orders for Keto
- Jimmy John's Ordering Hacks That Matter
- What to Always Avoid at Jimmy John's
- Jimmy John's vs. Subway for Macros
Why Jimmy John's Works for Macro Trackers
Jimmy John's is a sub chain known for sliced-to-order sandwiches and Unwich wraps. 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 30 optimized Jimmy John's builds — including the Country Club Unwich at 430 cal / 59g protein for cutting and the Slim 2 (French bread) at 880 cal / 59g protein for bulking.
The key at Jimmy John'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 Jimmy John's Orders for Cutting
The Country Club Unwich is the top pick when you are in a caloric deficit at Jimmy John's. At 430 calories with 59g protein, the protein-to-calorie ratio of 0.137 puts it among the most efficient cuts on the menu. The instructions: Order an Unwich (lettuce wrap), skip mayo/cheese and add extra turkey/ham. This is the build to memorize for deficit days.
Country Club Unwich
Order an Unwich (lettuce wrap), skip mayo/cheese and add extra turkey/ham.
When cutting, the goal is maximum protein per calorie consumed. The Country Club Unwich delivers 59g of protein for just 430 calories, leaving plenty of room in your daily budget for other meals. With only 8g of carbs and 28g of fat, the macro split is clean for a deficit.
MacroMate has 4 more Jimmy John's Cutting builds — ranging from 230 to 480 calories. See all 5 Cutting builds ranked in the app.
Best Jimmy John's Orders for Bulking
For a caloric surplus at Jimmy John's, the Slim 2 (French bread) is the anchor build. At 880 calories with 59g protein, it delivers serious mass-building fuel in a single order. Order guidance: Order as-is.
Slim 2 (French bread)
Order as-is.
Bulking at Jimmy John's is about hitting high calories with enough protein to support muscle growth. The Slim 2 (French bread) at 880 cal / 59g protein achieves both. The 11g of fat content means calorie density is high — exactly what you need when eating for size.
MacroMate has 9 more Jimmy John's Bulking builds — ranging from 350 to 830 calories. See all 10 Bulking builds ranked in the app.
Best Jimmy John's Orders for Maintenance
Maintenance is about consistency, and the Hunter's Club Unwich at Jimmy John's is built for it. At 480 calories with 42g protein, it hits a balanced macro profile you can order on autopilot. Order as-is.
Hunter's Club Unwich
Order as-is.
The Hunter's Club Unwich gives you 42g of protein at 480 calories — a ratio that works whether you are maintaining weight, slowly recomping, or just trying to eat well. 5g carbs and 32g fat round out a nutritionally balanced fast food meal.
MacroMate has 4 more Jimmy John's Maintenance builds — ranging from 330 to 730 calories. See all 5 Maintenance builds ranked in the app.
Best Jimmy John's Orders for Keto
Keto at Jimmy John's means finding items with minimal carbs and solid protein. The Club Lulu Unwich delivers with just 5g of carbs and 22g protein at 340 calories. Order tip: Bacon and turkey make this fat-dominant. That carb count keeps you in ketosis while the 24g of fat maintains the keto macro split.
Club Lulu Unwich
Bacon and turkey make this fat-dominant.
The Club Lulu Unwich is genuinely keto-compatible at Jimmy John's. Under 5g of net carbs with 22g 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 4 more Jimmy John's Keto builds — ranging from 340 to 500 calories. See all 5 Keto builds ranked in the app.
Jimmy John'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 Jimmy John's regardless of which build you choose.
Prioritize the Country Club Unwich for protein efficiency. At 430 cal with 59g protein, the protein-to-calorie ratio of 0.137 is one of the best on the Jimmy John's menu. Order an Unwich (lettuce wrap), skip mayo/cheese and add extra turkey/ham.
The Jumbo Kosher Dill Pickle is your low-calorie anchor. At just 20 calories with 1g protein, this is the order when you are tight on your daily budget. Order as-is.
Watch the add-ons. At Jimmy John'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 Club Lulu Unwich is your go-to. Only 5g of carbs with 22g protein. Bacon and turkey make this fat-dominant.
What to Always Avoid at Jimmy John's
Not every item at Jimmy John'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 The J.J. Gargantuan Unwich (730 cal). At 730 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.
Watch out for the Beach Club Unwich (500 cal). At 500 calories with 32g 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 Jimmy John'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.
Jimmy John's vs. Subway for Macros
Both Jimmy John's and Subway are solid choices for macro tracking, but they have different strengths depending on your goal.
Jimmy John's for cutting: The Country Club Unwich at 430 cal / 59g 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.
Jimmy John's for bulking: The Slim 2 (French bread) at 880 cal / 59g protein is built for surplus. If you are choosing between the two chains on a bulk day, this is the Jimmy John'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 30 Jimmy John'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 30 Jimmy John'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 to hit your macros eating out, and every chain ranked for cutting.
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