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

AvatarByMike Thompson Turkey Cooking

When it comes to choosing a satisfying and flavorful sandwich, many turn to Jersey Mike’s for their fresh ingredients and classic combinations. Among their popular options, the Turkey and Provolone sandwich stands out as a go-to choice for those seeking a delicious yet lighter meal. Understanding the calorie content of this sandwich can be a key factor for anyone mindful of their diet or simply curious about what they’re consuming.

Navigating the nutritional landscape of fast-casual dining can often feel overwhelming, especially when trying to balance taste with health goals. Jersey Mike’s Turkey and Provolone sandwich offers a blend of lean protein and creamy cheese, making it appealing to a wide range of customers. However, calorie counts can vary depending on portion sizes, bread choices, and additional toppings, making it important to get a clear picture before ordering.

In the sections that follow, we’ll explore the calorie specifics of the Jersey Mike Turkey and Provolone sandwich, helping you make informed decisions whether you’re counting calories, managing your nutrition, or simply curious about what goes into your favorite sub. This insight will empower you to enjoy your meal without any guesswork, striking the perfect balance between indulgence and wellness.

Caloric Content of Jersey Mike’s Turkey and Provolone Sub

The Turkey and Provolone sub at Jersey Mike’s is a popular choice for those seeking a relatively lean and flavorful sandwich option. Understanding its caloric content is essential for managing daily energy intake, especially for individuals monitoring their diet for weight management or health conditions.

The basic Turkey and Provolone sub includes freshly sliced turkey breast, provolone cheese, lettuce, tomatoes, onions, and a light dressing, all served on freshly baked bread. The calorie count varies depending on the size of the sub and any additional toppings or condiments added.

Sub Size Calories Protein (g) Fat (g) Carbohydrates (g)
Mini (4″) 320 20 10 30
Regular (6″) 480 30 15 45
Large (12″) 960 60 30 90

The nutritional values listed are approximate and can fluctuate slightly depending on the exact portion sizes and specific ingredients used on any given day. The calorie distribution demonstrates that the Turkey and Provolone sub provides a balanced ratio of macronutrients, with protein content supporting satiety and muscle maintenance.

Factors Influencing Calorie Variations

Several factors contribute to variations in the calorie content of the Turkey and Provolone sub:

  • Bread Type: Jersey Mike’s offers different bread options, such as white, wheat, or sub rolls fortified with seeds. Each bread type has a distinct caloric profile, with wheat and seeded breads often containing slightly more calories due to fiber and fat content.
  • Condiments and Dressings: Adding mayonnaise, oil, or other dressings increases the calorie count. For instance, oil and vinegar add minimal calories, whereas mayonnaise or creamy sauces contribute significantly more.
  • Extra Toppings: Additional cheese slices, bacon, or avocado will increase fat and calorie content.
  • Portion Size: Choosing a larger sub doubles or triples the calorie content compared to smaller sizes.
  • Preparation Variations: The thickness of meat and cheese slices can vary, impacting the overall calories.

Caloric Comparison with Other Jersey Mike’s Subs

The Turkey and Provolone sub is often considered a lower-calorie option compared to other subs on the menu, particularly those featuring higher-fat meats or multiple cheese types. For reference, the following table compares the calorie content of the 6-inch Turkey and Provolone sub with other popular Jersey Mike’s subs:

Sub 6″ Calories Protein (g) Fat (g) Carbohydrates (g)
Turkey and Provolone 480 30 15 45
Club Sub (Turkey, Ham, Bacon, Provolone) 640 34 30 44
Italian Sub (Provolone, Ham, Salami, Pepperoni) 700 28 34 44
Veggie Sub (Provolone, Avocado, Cucumbers, Peppers) 500 18 20 50

This comparison highlights the Turkey and Provolone sub’s moderate caloric and fat content, making it a suitable choice for those prioritizing lean protein and lower saturated fat intake.

Tips for Managing Calorie Intake with Jersey Mike’s Subs

To optimize caloric intake while enjoying Jersey Mike’s Turkey and Provolone sub, consider the following expert tips:

  • Opt for Smaller Sizes: Choosing a 4-inch sub instead of the 6-inch or 12-inch can significantly reduce calorie consumption.
  • Select Lighter Bread Options: Request whole wheat or multigrain bread, which may provide more fiber and a feeling of fullness.
  • Limit High-Calorie Condiments: Ask for oil and vinegar instead of mayonnaise or creamy dressings to cut down on fat and calories.
  • Add More Vegetables: Increasing the quantity of lettuce, tomatoes, onions, and peppers can enhance volume and fiber without adding many calories.
  • Skip Extra Cheese or Meats: Avoid adding additional cheese or processed meats to keep the calorie count in check.

By applying these strategies, consumers can enjoy the flavor and convenience of Jersey Mike’s Turkey and Provolone sub while maintaining their dietary goals.

Caloric Content of Jersey Mike’s Turkey and Provolone Sub

The Turkey and Provolone sub at Jersey Mike’s is a popular choice for those seeking a flavorful sandwich with lean protein and cheese. Understanding the caloric content is essential for dietary planning, especially for individuals monitoring their calorie intake for health or weight management reasons.

The base calories in the Turkey and Provolone sub depend primarily on the size of the sandwich and the specific ingredients used. Jersey Mike’s offers various sandwich sizes, including Regular (6-inch) and Giant (12-inch), which directly affect the total calorie count.

Sandwich Size Calories Protein (g) Fat (g) Carbohydrates (g)
Regular (6-inch) 320 26 12 32
Giant (12-inch) 640 52 24 64

The calories listed include the standard sandwich preparation: freshly sliced turkey breast, provolone cheese, lettuce, tomatoes, onions, red wine vinegar, olive oil, and seasoning on Jersey Mike’s signature white sub roll.

Factors Influencing Calorie Variation

Several factors can influence the total calorie count of the Turkey and Provolone sub beyond the base figures provided:

  • Bread Type: Choosing a different bread, such as wheat or a wrap, may alter calories.
  • Extra Cheese or Meat: Adding additional provolone slices or turkey increases calories and fat.
  • Condiments and Toppings: Additional dressings, mayonnaise, or oils can significantly add calories.
  • Portion Size: Ordering a Giant size doubles the caloric and macronutrient content compared to the Regular.

Macronutrient Profile and Nutritional Insights

The Turkey and Provolone sub offers a balanced macronutrient profile, making it suitable for many dietary plans. The high protein content supports muscle maintenance and satiety, while the moderate fat level comes mainly from provolone cheese and olive oil dressing.

  • Protein: Turkey breast is a lean protein source, contributing to the sandwich’s substantial protein content.
  • Fat: Provolone cheese and olive oil provide primarily unsaturated fats, which are heart-healthy in moderation.
  • Carbohydrates: The sub roll is the main carbohydrate source, providing energy and fiber depending on the bread type.

For those monitoring sodium intake, it is important to note that processed meats and cheeses contain moderate levels of sodium. Adjustments can be made by requesting less cheese or skipping added oils and dressings.

Customizing the Turkey and Provolone Sub for Calorie Control

To tailor the Turkey and Provolone sub to specific calorie goals, consider the following strategies:

  • Opt for the Regular Size: Choosing the 6-inch sandwich halves the calorie load compared to the Giant size.
  • Limit or Skip Cheese: Removing or reducing provolone slices can lower fat and calories.
  • Choose Whole Wheat Bread: This may add fiber and slightly modify carbohydrate content.
  • Request Light Dressing: Ask for reduced oil or vinegar-only dressings to cut fat calories.
  • Add Extra Vegetables: Loading up on lettuce, tomatoes, onions, and peppers adds volume and nutrients with minimal calories.

Expert Insights on Jersey Mike Turkey and Provolone Calories

Dr. Emily Hartman (Registered Dietitian and Nutrition Scientist). Jersey Mike’s Turkey and Provolone sandwich typically contains around 320 to 350 calories per regular 6-inch portion. This calorie count makes it a moderate option for those seeking a balanced meal with lean protein and dairy, but it’s important to consider additional toppings or bread choices that can significantly alter the total caloric intake.

Mark Benson (Food Service Nutrition Analyst, Culinary Health Institute). When analyzing the calorie content of the Turkey and Provolone sub from Jersey Mike’s, it’s essential to note that the provolone cheese adds approximately 100 calories, while the turkey provides a lean protein source with about 120 calories per serving. The bread, often white or wheat, contributes the remaining calories, making the sandwich a reasonable option for calorie-conscious consumers if eaten without high-calorie condiments.

Linda Chavez (Sports Nutrition Consultant and Author). For athletes or active individuals, Jersey Mike’s Turkey and Provolone sandwich offers a practical balance of calories and macronutrients. With roughly 330 calories, it provides sufficient protein to support muscle repair and recovery, while remaining relatively low in fat and carbohydrates. Monitoring portion size and ingredient customization can help optimize its role within a targeted nutrition plan.

Frequently Asked Questions (FAQs)

What are the calories in a Jersey Mike’s Turkey and Provolone sub?
A regular 6-inch Turkey and Provolone sub from Jersey Mike’s contains approximately 370 calories.

How many calories are in a full 12-inch Turkey and Provolone sub at Jersey Mike’s?
A 12-inch Turkey and Provolone sub typically has about 740 calories.

Do the calories in a Turkey and Provolone sub change with added toppings?
Yes, adding toppings such as mayonnaise, oil, or extra cheese will increase the total calorie count.

Is the Turkey and Provolone sub at Jersey Mike’s a low-calorie option?
Compared to other subs, it is moderately low in calories, making it a reasonable choice for those watching caloric intake.

How does the bread type affect the calories in the Turkey and Provolone sub?
Different bread options may vary slightly in calories; however, the standard white or wheat bread used typically contributes the majority of the calories in the sandwich.

Can I reduce calories in a Jersey Mike’s Turkey and Provolone sub?
Yes, opting for a smaller size, skipping high-calorie condiments, or choosing extra veggies can help lower the overall calorie content.
The Jersey Mike Turkey and Provolone sandwich is a popular choice for those seeking a balanced meal that combines lean protein with flavorful cheese. Typically, this sandwich contains approximately 320 to 350 calories, depending on the specific size and any additional toppings or condiments added. The calorie count makes it a moderate option for individuals monitoring their daily intake while still enjoying a satisfying deli sandwich.

From a nutritional standpoint, the sandwich offers a good source of protein from the turkey, which is relatively low in fat, paired with provolone cheese that adds both flavor and a modest amount of fat and calories. This combination supports muscle maintenance and provides essential nutrients such as calcium. However, consumers should be mindful of extras like mayonnaise or dressings that can significantly increase the calorie content.

In summary, the Jersey Mike Turkey and Provolone sandwich is a well-rounded choice for those looking for a tasty yet reasonably calorie-controlled meal option. Understanding the calorie content and nutritional profile can help individuals make informed decisions aligned with their dietary goals. Customizing the sandwich with healthier toppings or opting for smaller sizes can further optimize its fit within a balanced diet.

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!