Restaurants
Lowest calorie Jersey Mike's orders
The lightest mains, sides, sauces and drinks at Jersey Mike's, sorted by calories, with protein, carbs and fat for each.
Source: FatSecret: Jersey Mike's nutrition.
Jersey Mike's meals, added up
A lighter meal: 520 kcal
The most protein-dense main between 250 and 450 kcal, with the lightest side and a zero-calorie drink.
| Item | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| #16 Mike's Chicken Philly - Bowl | 380 | 36.7 g | 14.3 g | 18.8 g |
| Baked Lays | 140 | 2 g | 24 g | 4 g |
| Aquafina Water - 20 oz | 0 | 0 g | 0 g | 0 g |
| Total | 520 | 38.7 g | 38.3 g | 22.8 g |
Lightest mains
Sorted from lightest. The lightest main in the database is the #16 Mike's Chicken Philly - Bowl at 380 kcal.
| Item | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| #16 Mike's Chicken Philly - Bowl | 380 | 36.7 g | 14.3 g | 18.8 g |
| #7 Turkey and Provolone - Mini | 480 | 26.2 g | 43.7 g | 22.7 g |
| #7 Turkey and Provolone - Bowl | 490 | 29.9 g | 7.7 g | 38.3 g |
| #13 The Original Italian - Mini | 570 | 29.3 g | 46.4 g | 30.5 g |
| #13 The Original Italian - Bowl | 650 | 35.2 g | 12.4 g | 51.6 g |
| #8 Club Sub - Mini | 660 | 30.7 g | 44.7 g | 41 g |
| #16 Mike's Chicken Philly - Wrap | 670 | 44.7 g | 62.3 g | 26.8 g |
| #16 Mike's Chicken Philly - Regular | 680 | 48.3 g | 73 g | 21.7 g |
| Chicken Salad Sub - Mini | 690 | 21 g | 44.6 g | 48.5 g |
| #55 Big Kahuna Chicken Cheese Steak - Wrap | 720 | 47.4 g | 63.9 g | 31.2 g |
| #17 Mike's Famous Philly - Regular | 750 | 46 g | 74 g | 30.3 g |
| #1 BLT - Wrap | 780 | 25.3 g | 55.2 g | 52.9 g |
Most protein per calorie
Mains with at least 15 g of protein, ranked by protein per calorie. The #16 Mike's Chicken Philly - Bowl gives 36.7 g of protein for 380 kcal.
| Item | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| #16 Mike's Chicken Philly - Bowl | 380 | 36.7 g | 14.3 g | 18.8 g |
| #16 Mike's Chicken Philly - Regular | 680 | 48.3 g | 73 g | 21.7 g |
| #16 Mike's Chicken Philly - Wrap | 670 | 44.7 g | 62.3 g | 26.8 g |
| #55 Big Kahuna Chicken Cheese Steak - Wrap | 720 | 47.4 g | 63.9 g | 31.2 g |
| #8 Cheese, Ham, Bacon, Peppers and Mushrooms - Regular | 700 | 43 g | 61.9 g | 31.2 g |
| #17 Mike's Famous Philly - Regular | 750 | 46 g | 74 g | 30.3 g |
| #7 Turkey and Provolone - Bowl | 490 | 29.9 g | 7.7 g | 38.3 g |
| #6 Roast Beef and Provolone - Wrap | 890 | 53.3 g | 55.2 g | 51.3 g |
Lightest sides
Swapping the side is often the easiest cut. The lightest side here is the Baked Lays at 140 kcal.
| Item | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Baked Lays | 140 | 2 g | 24 g | 4 g |
| Miss Vickie's BBQ | 200 | 3 g | 23 g | 11 g |
| Miss Vickie's Sea Salt | 210 | 3 g | 23 g | 12 g |
| Sun Chips Cheddar | 210 | 4 g | 27 g | 9 g |
| Sun Chips Original | 210 | 3 g | 28 g | 10 g |
| Sun Chips Salsa | 210 | 4 g | 27 g | 9 g |
Lightest drinks
Drinks from 0 kcal. The heaviest drink listed, the Tropicana Fruit Punch - Giant, is 450 kcal.
| Item | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Aquafina Water - 20 oz | 0 | 0 g | 0 g | 0 g |
| Bubly Blackberry | 0 | 0 g | 0 g | 0 g |
| Bubly Lime | 0 | 0 g | 0 g | 0 g |
| Diet Pepsi - Regular | 0 | 0 g | 0.2 g | 0 g |
| Life Water | 0 | 0 g | 0 g | 0 g |
| Pure Leaf Tea - Unsweetened Black Tea | 0 | 0 g | 0 g | 0 g |
| Sobe Black & Blueberry | 0 | 0 g | 1 g | 0 g |
| Sobe Yumberry Pomegranate - Regular | 0 | 0 g | 0.4 g | 0 g |
Lightest desserts
If you want something sweet, these are the lightest options, from 190 kcal.
| Item | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Chocolate Kandy Kake - 2 Pack | 190 | 3 g | 20 g | 10 g |
| Udis GF Snickerdoodle | 210 | 1 g | 34 g | 8 g |
| Butterscotch Krimpet - 2 Pack | 220 | 2 g | 39 g | 7 g |
| Cream Filled Buttercream Cupcakes - 2 Pack | 270 | 2 g | 43 g | 10 g |
| Chocolate Chunk Cookie - Regular | 280 | 3 g | 37 g | 14 g |
| Chocolate Kandy Kake - 3 Pack | 280 | 5 g | 31 g | 16 g |
Jersey Mike's calorie traps
- Chicken Salad Sub - Giant: 2,230 kcal. About 112% of a 2,000 kcal day in one item.
- Chicken Salad Sub - Regular: 1,170 kcal. About 58% of a 2,000 kcal day in one item.
- #8 Club Sub - Regular: 1,160 kcal. About 58% of a 2,000 kcal day in one item.
- Chicken Salad Sub - Wrap: 1,150 kcal. About 57% of a 2,000 kcal day in one item.
- #8 Club Sub - Wrap: 1,130 kcal. About 56% of a 2,000 kcal day in one item.
How to order low calorie at Jersey Mike's
- Start with the lightest mains. The #16 Mike's Chicken Philly - Bowl is 380 kcal, and the table above lists every main from there up.
- For protein, pick by ratio. The #16 Mike's Chicken Philly - Bowl has 36.7 g of protein for 380 kcal. High-protein meals keep you full for longer on fewer calories.
- Drink zero-calorie. The Aquafina Water - 20 oz is 0 kcal; the Tropicana Fruit Punch - Giant is 450.
- Know the heavy hitters. The Chicken Salad Sub - Giant is 2,230 kcal on its own.
About these numbers
The figures come from the FatSecret nutrition database, which lists nutrition information for Jersey Mike's menu items. We checked them on September 24, 2026 and left out any entry whose calories do not add up from its protein, carbs and fat. Menus and recipes change, so check Jersey Mike's’s own nutrition information if a number matters to you.
How much should your meal be?
With a daily target of 1,800 kcal, three 500 kcal meals leave room for a 300 kcal snack. The calorie deficit calculator works out your own target, and the protein calculator shows how much protein to aim for.
Jersey Mike's calorie questions
What is the lowest calorie main at Jersey Mike's?
The #16 Mike's Chicken Philly - Bowl, at 380 kcal with 36.7 g of protein, is the lightest main in the FatSecret database. Next are the #7 Turkey and Provolone - Mini (480 kcal) and the #7 Turkey and Provolone - Bowl (490 kcal).
What is the best high-protein, low-calorie order at Jersey Mike's?
The #16 Mike's Chicken Philly - Bowl: 36.7 g of protein for 380 kcal. The #16 Mike's Chicken Philly - Regular is next with 48.3 g for 680 kcal.
What is the lowest calorie drink at Jersey Mike's?
The Aquafina Water - 20 oz, at 0 kcal. Avoid the Tropicana Fruit Punch - Giant if you are counting: it is 450 kcal.
What is the highest calorie item at Jersey Mike's?
The Chicken Salad Sub - Giant, at 2,230 kcal, is the heaviest item in the FatSecret database for Jersey Mike's.