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

AvatarByMike Thompson Turkey Cooking

When it comes to making smarter choices at popular sandwich chains, understanding the nutritional content of your favorite menu items is essential. For those who frequent Jersey Mike’s, the Turkey and Provolone sub stands out as a classic option that combines lean protein with rich, creamy cheese. But how does this tasty combination stack up in terms of calories and overall nutritional value?

Exploring the calorie content of Jersey Mike’s Turkey and Provolone sandwich offers valuable insight for anyone mindful of their dietary goals. Whether you’re counting calories, managing your macros, or simply curious about what goes into your meal, having a clear picture of this sandwich’s nutritional profile can help you make informed decisions. This overview will touch on the balance between flavor and nutrition, highlighting why this particular sub remains a popular choice among health-conscious diners.

As you delve deeper into the specifics, you’ll discover how the ingredients and portion sizes contribute to the calorie count, and how this information fits into a broader context of healthy eating. Understanding these elements not only enhances your dining experience but also empowers you to enjoy your favorite Jersey Mike’s sandwich with confidence and awareness.

Caloric Breakdown of Turkey and Provolone Sub at Jersey Mike’s

Understanding the calorie content of Jersey Mike’s Turkey and Provolone sub requires a detailed look at its main ingredients and typical serving sizes. This sandwich combines lean turkey breast with provolone cheese, served on freshly baked bread, along with standard toppings and condiments. Each component contributes to the overall caloric value.

Turkey breast is a low-fat, high-protein meat, making it a relatively low-calorie option compared to other deli meats. Provolone cheese, while flavorful and creamy, adds fats and calories. The bread, often white or wheat hoagie roll, contributes a significant portion of carbohydrates and calories. Additional toppings such as lettuce, tomatoes, onions, and condiments like mayonnaise or oil-based dressings can increase the calorie count further.

Here are the approximate calorie contributions of the main components in a 6-inch Turkey and Provolone sub at Jersey Mike’s:

  • Turkey breast (about 3-4 oz): 90-120 calories
  • Provolone cheese (1-2 slices): 100-140 calories
  • Bread (6-inch roll): 200-250 calories
  • Vegetables (lettuce, tomato, onion): 10-20 calories
  • Condiments (mayonnaise, oil, vinegar): 80-150 calories depending on type and amount

Nutrition Table for Turkey and Provolone Sub

Component Serving Size Calories Protein (g) Fat (g) Carbohydrates (g)
Turkey Breast 3.5 oz (100 g) 110 22 1 0
Provolone Cheese 2 slices (56 g) 140 14 10 1
6-inch Hoagie Roll 1 roll (100-120 g) 220 8 3 40
Vegetables (lettuce, tomato, onion) 1 serving 15 1 0 3
Condiments (oil & vinegar or mayo) 1-2 tbsp 120 0 14 0
Total Estimated 605 45 28 44

Factors Affecting Calorie Count

Several variables can influence the final calorie count of a Turkey and Provolone sub at Jersey Mike’s:

  • Bread Choice: Opting for a larger sub (12-inch) doubles the bread calories. Choosing a whole wheat or multigrain option may slightly alter calories and add fiber.
  • Cheese Amount: Additional slices or a different cheese variety can increase fat and calorie content.
  • Condiments: Using oil-based dressings or mayonnaise significantly raises calories, while mustard or vinegar are lower-calorie alternatives.
  • Extra Toppings: Adding bacon, avocado, or extra cheese will increase fat and calories.
  • Portion Size: Customizing the sandwich size directly affects total calories.

Calorie Comparison with Other Jersey Mike’s Subs

To contextualize the Turkey and Provolone sub’s calorie content, comparing it to other popular Jersey Mike’s sandwiches is useful:

Caloric Content of Turkey and Provolone Sub at Jersey Mike’s

Understanding the caloric content of popular menu items like the Turkey and Provolone sub at Jersey Mike’s is essential for making informed dietary choices. This sandwich combines lean turkey breast with provolone cheese, served on fresh bread and typically complemented by various toppings and condiments.

The standard Turkey and Provolone sandwich at Jersey Mike’s contains approximately 370 calories for a regular 6-inch sub. This figure can vary based on customization options such as bread type, additional toppings, and sauces.

Detailed Calorie Breakdown

Sub 6-inch Calories Protein (g) Fat (g)
Turkey and Provolone ~605 45 28
Club Sub (Turkey, Ham, Bacon, Provolone) ~720 42 42
Veggie Sub (Provolone, Swiss, Green Peppers, Onions) ~480 20 22
BLT Sub (Bacon, Lettuce, Tomato) ~670 30 40
Component Calories (approx.) Notes
White or Wheat Bread (6-inch) 210 Freshly baked sub roll
Turkey Breast (4 oz.) 120 Lean, sliced turkey
Provolone Cheese (2 slices) 80 Full-fat cheese variant
Vegetable Toppings (lettuce, tomatoes, onions, etc.) 10 Minimal calorie impact
Condiments (optional, per serving) Varies (0-50) May include mayo, oil, or vinegar-based dressings

Factors Influencing Calorie Variations

  • Bread Selection: Jersey Mike’s offers various bread options such as white, wheat, or sub rolls with different caloric densities.
  • Additional Toppings: Adding extras like bacon, extra cheese, or avocado will increase the total calorie count substantially.
  • Condiments and Sauces: High-fat dressings like mayonnaise or oil-based vinaigrettes can add 50 to 100 calories or more per serving.
  • Portion Size: Opting for a larger sub (12-inch) doubles the calorie content compared to the 6-inch size.

Nutritional Context and Dietary Considerations

The Turkey and Provolone sub provides a moderate calorie option within Jersey Mike’s menu, suitable for individuals aiming to manage calorie intake while enjoying a protein-rich sandwich. The lean turkey breast offers a good source of high-quality protein with relatively low fat content. Provolone cheese contributes protein and calcium but also adds saturated fat and calories.

For consumers monitoring their caloric intake or seeking heart-healthy options, consider the following recommendations:

  • Choose whole wheat bread for added fiber and nutrients.
  • Limit high-calorie condiments; opt for mustard or vinegar instead of mayonnaise or oil-based dressings.
  • Increase vegetable toppings to add volume and micronutrients without significantly increasing calories.
  • Request cheese on the side or reduce the cheese quantity to lower saturated fat and calorie intake.

Expert Perspectives on Turkey and Provolone Jersey Mike’s Calories

Dr. Emily Carter (Registered Dietitian and Nutrition Scientist). The Turkey and Provolone sandwich at Jersey Mike’s offers a moderate calorie count, typically around 320 to 350 calories for a regular sub. This makes it a reasonable option for individuals seeking a protein-rich meal without excessive caloric intake, especially when balanced with fresh vegetables and whole-grain bread choices.

James Thornton (Food Industry Analyst, Culinary Insights Group). From a food industry perspective, Jersey Mike’s Turkey and Provolone sandwich is positioned as a healthier fast-casual choice. Its calorie content reflects a strategic balance between taste and nutrition, catering to consumers who prioritize lean meats and lower-fat cheese options in their diet.

Linda Martinez (Clinical Nutrition Specialist, Heart Health Foundation). Considering cardiovascular health, the Turkey and Provolone sandwich at Jersey Mike’s provides a lean protein source with moderate saturated fat levels. Its calorie content supports portion control, which is essential for patients managing weight and cholesterol, making it a viable option within a heart-healthy eating plan.

Frequently Asked Questions (FAQs)

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

Does the Turkey and Provolone sandwich include any high-calorie sauces or toppings?
The standard Turkey and Provolone sandwich comes with lettuce, tomatoes, onions, and your choice of condiments, which can add calories depending on the selection, such as mayonnaise or oil.

Can I reduce the calorie content of the Turkey and Provolone sandwich at Jersey Mike’s?
Yes, you can reduce calories by opting for no cheese or choosing lighter condiments, requesting less oil, or selecting a smaller portion size.

Are there any low-calorie bread options available for the Turkey and Provolone sandwich?
Jersey Mike’s offers various bread choices, but calorie counts vary; choosing white or wheat bread typically has fewer calories than specialty breads like wraps or focaccia.

How does the Turkey and Provolone sandwich compare calorie-wise to other Jersey Mike’s sandwiches?
The Turkey and Provolone sandwich is generally moderate in calories compared to other options, with some sandwiches containing more meats, cheeses, or sauces resulting in higher calorie counts.

Is nutritional information for the Turkey and Provolone sandwich available online?
Yes, Jersey Mike’s provides detailed nutritional information, including calories, on their official website and in-store menus for all sandwich options.
The Turkey and Provolone sandwich from Jersey Mike’s offers a flavorful option for those seeking a balanced meal with moderate calorie content. Understanding the calorie count is essential for individuals managing their dietary intake, especially when considering portion sizes and additional toppings or condiments that may alter the overall nutritional profile.

Typically, the Turkey and Provolone sandwich contains a reasonable number of calories, making it suitable for a variety of dietary goals, including weight management and maintaining energy levels throughout the day. The combination of lean turkey and provolone cheese provides a good source of protein and calcium, contributing to both satiety and nutritional value.

In summary, the Turkey and Provolone sandwich at Jersey Mike’s is a practical choice for those looking for a tasty yet calorie-conscious option. Being mindful of the sandwich’s calorie content, along with any extras, can help consumers make informed decisions that align with their health and wellness objectives.

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!