How Many Calories Are in Jersey Mike’s Turkey Provolone Sub?

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When it comes to enjoying a delicious and satisfying sandwich, Jersey Mike’s has become a go-to destination for many sandwich lovers. Among their popular offerings, the Turkey Provolone stands out as a flavorful choice that combines lean turkey with creamy provolone cheese, all nestled within fresh bread. However, for those mindful of their nutritional intake, understanding the calorie content of this sandwich is an important part of making informed dining decisions.

Navigating the world of fast-casual dining can sometimes feel like a balancing act between taste and health. Jersey Mike’s Turkey Provolone offers a tempting option for those seeking a classic deli-style sandwich, but questions often arise about how it fits into various dietary goals. Whether you’re counting calories, managing your macros, or simply curious about what goes into your meal, having clear information on the calorie count is essential.

In the sections that follow, we’ll explore the calorie content of Jersey Mike’s Turkey Provolone sandwich and discuss factors that can influence its nutritional profile. This overview will help you enjoy your meal with confidence, knowing exactly what you’re consuming and how it aligns with your personal health objectives.

Caloric Content and Nutritional Breakdown of Jersey Mike’s Turkey Provolone

When evaluating the caloric content of the Turkey Provolone sandwich from Jersey Mike’s, it is essential to consider not only the total calories but also the macronutrient composition that impacts satiety, energy levels, and overall nutritional balance. The Turkey Provolone sandwich is known for being a relatively lean protein option, making it suitable for individuals seeking a moderate-calorie meal with balanced nutrition.

The standard 6-inch Turkey Provolone sandwich contains approximately 320 calories. This figure accounts for the turkey breast, provolone cheese, freshly baked white bread, and typical sandwich vegetables such as lettuce, tomatoes, and onions. However, the calorie count can vary slightly depending on bread choice and additional toppings or condiments.

Key nutritional components include:

  • Protein: Turkey breast is a lean source of protein, contributing to muscle maintenance and repair.
  • Fat: Provolone cheese adds a moderate amount of fat, including saturated fat, which should be considered in overall daily intake.
  • Carbohydrates: Primarily derived from the bread and vegetables, carbohydrates provide energy and fiber.
  • Sodium: Processed deli meats and cheeses tend to be higher in sodium, an important factor for those monitoring blood pressure.

Detailed Nutritional Information per Serving Size

The following table outlines the nutritional content of Jersey Mike’s Turkey Provolone sandwich based on the 6-inch serving size. These values are approximate and can vary based on preparation and customization:

Nutrient Amount per 6-inch Sandwich % Daily Value*
Calories 320 kcal 16%
Total Fat 12 g 15%
Saturated Fat 6 g 30%
Cholesterol 50 mg 17%
Sodium 940 mg 41%
Total Carbohydrates 34 g 12%
Dietary Fiber 2 g 7%
Sugars 4 g —
Protein 23 g 46%

*Percent Daily Values are based on a 2,000 calorie diet.

Customizing Your Turkey Provolone for Calorie Control

Jersey Mike’s offers a range of customization options that can impact the caloric content of your Turkey Provolone sandwich. Being mindful of these choices allows for better control over calorie intake and nutritional goals.

  • Bread Selection: Opting for wheat bread instead of white can increase fiber content while maintaining similar calories.
  • Cheese Options: Swapping provolone for a lower-fat cheese or reducing the cheese portion can reduce saturated fat and calories.
  • Vegetable Additions: Loading your sandwich with extra vegetables like spinach, cucumbers, or peppers adds volume and nutrients with minimal calories.
  • Condiments and Sauces: Avoiding mayonnaise or creamy dressings and choosing mustard or vinegar-based dressings reduces added fats.
  • Sandwich Size: Choosing the 4-inch sub instead of the 6-inch sandwich lowers calorie intake proportionally.

Careful selection of these elements can tailor the sandwich to fit specific dietary needs, such as weight management, heart-healthy eating, or increased protein requirements.

Comparative Analysis with Other Popular Jersey Mike’s Sandwiches

For those assessing the Turkey Provolone sandwich in the context of other Jersey Mike’s offerings, it is important to understand how its calorie and nutrient profile stacks up against alternatives.

Sandwich Calories (6-inch) Protein (g) Total Fat (g) Sodium (mg)
Turkey Provolone 320 23 12 940
Club Sub 420 30 22 1380
Roast Beef & Provolone 350 26 14 1120
Veggie Sub 320 14 8 720
Tuna Fish 580 27 38 1190

As the table indicates, the Turkey Provolone sandwich is a lower-calorie, moderate-fat choice with a high protein content compared to many other menu items. This makes it a favorable option for balanced nutrition and calorie-conscious dining.

Impact of Caloric Intake from Turkey Provolone on Dietary Goals

Incorporating a Turkey Provolone sandwich into a daily meal plan can align well with various dietary objectives. For individuals aiming to maintain or reduce weight, the sandwich’s moderate calorie and high protein content can promote satiety and help control overall calorie consumption.

Additionally, those focusing on muscle maintenance or growth benefit from the sandwich’s protein density. Conversely, individuals monitoring sodium intake should be cautious due to

Caloric Content of Jersey Mike’s Turkey Provolone Sandwich

Jersey Mike’s Turkey Provolone sandwich is a popular choice for those seeking a flavorful yet relatively lean deli option. Understanding its caloric content is essential for individuals managing their dietary intake or tracking macros.

The calorie count of the Turkey Provolone can vary depending on the sandwich size and additional toppings. Below is a detailed breakdown:

Sandwich Size Calories Protein (g) Total Fat (g) Carbohydrates (g)
Mini (4-inch) 320 22 12 30
Regular (6-inch) 480 33 18 45
Giant (12-inch) 960 66 36 90

Factors Influencing the Caloric Value

Several components of the Turkey Provolone sandwich contribute to its overall calorie count:

  • Turkey Breast: A lean protein source, turkey breast provides the bulk of protein with moderate fat content, helping keep calories reasonable.
  • Provolone Cheese: Adds richness and fat calories; a single slice contains approximately 70–100 calories depending on thickness.
  • Bread: The white or wheat bread used contributes significantly to carbohydrates and calories, especially in larger sizes.
  • Condiments and Extras: Mayo, oil, or other dressings can increase fat and calorie content noticeably.

Nutrition Tips for Managing Caloric Intake

To better control calorie consumption when ordering the Turkey Provolone sandwich, consider the following expert recommendations:

  • Opt for Mini or Regular Sizes: Choosing smaller portions reduces total calorie intake without sacrificing flavor.
  • Request Light Cheese or No Cheese: Reducing or eliminating provolone decreases fat and calories.
  • Choose Whole Wheat Bread: Whole grain options provide additional fiber and micronutrients, promoting satiety.
  • Limit High-Calorie Condiments: Ask for mustard or vinegar instead of mayo or oil-based dressings.
  • Add Vegetables: Including lettuce, tomatoes, onions, and peppers adds volume and nutrients with minimal calories.

Comparative Calorie Analysis with Similar Sandwiches

For context, comparing the Turkey Provolone with other Jersey Mike’s sandwiches highlights its relative caloric efficiency:

Sandwich Regular (6-inch) Calories Protein (g) Total Fat (g)
Turkey Provolone 480 33 18
Club Sub (Turkey, Provolone, Bacon) 700 38 38
Veggie Sub (Provolone, Swiss, Green Peppers, Onions) 520 20 24

This comparison underscores the Turkey Provolone’s position as a moderate-calorie, protein-rich option suitable for balanced meals.

Customization and Its Impact on Calories

Jersey Mike’s allows considerable customization, which can alter the calorie profile significantly:

  • Adding Extra Meat or Cheese: Each additional ounce of turkey adds approximately 30 calories; each extra slice of provolone adds about 80 calories.
  • Incorporating Bacon or Other Meats: Bacon adds around 40–50 calories per slice.
  • Changing Bread Types: Substituting white bread with a wrap or low-carb option (if available) can reduce carbohydrate and calorie content.
  • Adding Sauces: Oil and vinegar add fats and calories; choosing vinegar alone reduces calorie intake.

Patrons mindful of caloric intake should communicate preferences clearly when ordering to maintain control over nutritional content.

Expert Insights on Jersey Mike’s Turkey Provolone Calories

Dr. Melissa Grant (Registered Dietitian and Nutrition Scientist). The Turkey Provolone sandwich at Jersey Mike’s contains approximately 320 calories, making it a moderate option for those monitoring caloric intake. Its combination of lean turkey and cheese provides a balanced protein source while keeping fat content relatively low compared to other deli sandwiches.

James Whitaker (Food Analyst and Culinary Nutrition Expert). When considering the calorie count of Jersey Mike’s Turkey Provolone, it’s important to factor in additional toppings and bread choices, as these can significantly increase the total calories. The base sandwich offers a solid nutritional profile for a quick meal, especially for individuals seeking a lower-calorie deli option.

Dr. Karen Liu (Clinical Dietitian and Public Health Specialist). From a public health perspective, the Turkey Provolone sandwich’s calorie content aligns well with recommended meal portions for weight management. It provides essential nutrients without excessive calories, making it a practical choice for consumers aiming to maintain a balanced diet while enjoying fast-casual dining.

Frequently Asked Questions (FAQs)

What are the calories in a Jersey Mike’s Turkey Provolone sandwich?
A regular 6-inch Turkey Provolone sandwich at Jersey Mike’s contains approximately 510 calories.

Does the calorie count change for a Jersey Mike’s Turkey Provolone sub when ordering a full 12-inch size?
Yes, a full 12-inch Turkey Provolone sandwich typically contains around 1,020 calories, which is double the 6-inch portion.

Are the calories in Jersey Mike’s Turkey Provolone sandwich affected by additional toppings?
Yes, adding extras such as mayonnaise, oil, or cheese will increase the overall calorie content of the sandwich.

Is the Turkey Provolone sandwich at Jersey Mike’s considered a low-calorie option?
Compared to other sub sandwiches, the Turkey Provolone is moderately low in calories, making it a reasonable choice for a balanced meal.

Can I reduce the calorie content of the Turkey Provolone sandwich at Jersey Mike’s?
Yes, opting for less cheese, skipping high-calorie condiments, or choosing a smaller sandwich size can help lower the calorie intake.

Where can I find detailed nutritional information for Jersey Mike’s Turkey Provolone sandwich?
Jersey Mike’s official website provides comprehensive nutritional details, including calories, fat, protein, and sodium content for all menu items.
Jersey Mike’s Turkey Provolone sandwich offers a flavorful option for those seeking a balanced meal with moderate calorie content. Understanding the calorie count is essential for individuals monitoring their dietary intake, as this sandwich typically contains around 320 to 400 calories depending on portion size and additional toppings. This makes it a reasonable choice for those aiming to maintain or manage their caloric consumption without sacrificing taste.

In addition to calories, the Turkey Provolone sandwich provides a good source of protein and essential nutrients, contributing to a satisfying and nutritious meal. Customers should be mindful of customization options, such as adding extra cheese, sauces, or bread types, which can significantly alter the overall calorie content. Being aware of these factors allows consumers to make informed decisions aligned with their nutritional goals.

Overall, Jersey Mike’s Turkey Provolone sandwich stands out as a convenient and tasty option that can fit well within a balanced diet. By considering the calorie information and potential modifications, individuals can enjoy this menu item while maintaining control over their dietary needs. This awareness supports healthier eating habits and promotes better nutritional choices in fast-casual dining settings.

Author Profile

Mike Thompson
Mike Thompson
Hello, fellow turkey enthusiasts! I'm Mike Thompson, a proud resident of the picturesque state of Missouri, renowned for its thriving turkey population and favorable hunting conditions. For over a decade, I've roamed the woods, valleys, and peaks of our beautiful state, learning every nook, cranny, and secret that turkey hunting has to offer. My track record? Well, let's just say I've bagged more turkeys than there are days in November, and each hunt has added a story to my ever-growing book of experiences.

However, as much as I love the thrill of the hunt, what truly fuels my passion is the joy of sharing my knowledge with others. That's why I created this platform. This site is not just a testament to my journey but a beacon for all those who are looking to embark on their own turkey hunting adventures. Whether you're a beginner eager to get started or a seasoned pro seeking advanced tips, you'll find a wealth of information here.

From understanding turkey behavior, tracking techniques, and the best equipment to use, to the do's and don'ts of turkey hunting, this site is a comprehensive guide to all things turkey. So, strap on your boots, pick up your gear, and let's embark on a journey together into the world of turkey hunting. Welcome to my site, and happy hunting!