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Subway vs Jersey Mike's: Macros Compared (2026)

Updated 2026-05-15
Head-to-head
Quick Answer: Cold-cut sub-chain showdown. For cutting: Subway (Double Grilled Chicken Bowl — 160 cal / 28g protein). For bulking: Subway (Rotisserie Chicken Footlong — 720 cal / 67g protein). For keto: Jersey Mike's (#12 Cancro Special – Bowl (Keto) — 500 cal / 60g protein). All macros verified against MacroMate's database — no fabricated numbers.
Real data, not estimates. Every macro below is from MacroMate's verified Firestore-backed nutrition database. Both chains' picks come from their own goal-tagged build lists; no modifications or approximations.

Side-by-Side Comparison

GoalSubwayJersey Mike's
CuttingDouble Grilled Chicken Bowl
160 cal / 28g protein		#7 Turkey – Bowl (Modified)
190 cal / 28g protein
BulkingRotisserie Chicken Footlong
720 cal / 67g protein		Bacon Ranch Chicken Cheese Steak – Wrap
1000 cal / 66g protein
MaintenanceRotisserie Chicken 6"
410 cal / 42g protein		Bacon Ranch Chicken Cheese Steak – Bowl (Modified)
560 cal / 51g protein
KetoDouble Steak Bowl (Keto)
220 cal / 28g protein		#12 Cancro Special – Bowl (Keto)
500 cal / 60g protein

Best for Cutting

Subway wins for cutting. Subway Double Grilled Chicken Bowl: 160 cal / 28g protein (0.175 P:C). Jersey Mike's #7 Turkey – Bowl (Modified): 190 cal / 28g protein (0.147 P:C).

Best for Bulking

Subway wins for bulking. Subway Rotisserie Chicken Footlong: 720 cal / 67g protein (0.093 P:C). Jersey Mike's Bacon Ranch Chicken Cheese Steak – Wrap: 1000 cal / 66g protein (0.066 P:C).

Best for Maintenance

Jersey Mike's wins for maintenance. Jersey Mike's Bacon Ranch Chicken Cheese Steak – Bowl (Modified): 560 cal / 51g protein (0.091 P:C). Subway Rotisserie Chicken 6": 410 cal / 42g protein (0.102 P:C).

Best for Keto

Jersey Mike's wins for keto. Jersey Mike's #12 Cancro Special – Bowl (Keto): 500 cal / 60g protein (0.120 P:C). Subway Double Steak Bowl (Keto): 220 cal / 28g protein (0.127 P:C).

Bottom Line

Both Subway and Jersey Mike's have macro-friendly orders that fit most goals — the right pick depends on what you're optimizing for on a given meal. Use the table above to decide based on the goal you're hitting; pull the full goal-tagged build list at each chain's MacroMate page below.

MacroMate has 8+ verified macro-friendly builds across Subway and Jersey Mike's alone — plus 1,500+ across 110+ other chains. Free on iOS and Android.

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