Jersey Mike’s Subs: Turkey & Provolone Sub – Carb & Calorie Breakdown

Hey there, health-conscious foodies! Are you craving a Jersey Mike’s #7 Turkey & Provolone Sub but watching your macros? Well fret no more, because we’ve got the scoop on the carb and calorie content of this classic sandwich, both in a tub and as a regular sub.

Jersey Mike’s #7 Turkey & Provolone Sub in a Tub: Carb & Calorie Breakdown

According to Carb Manager, a single serving of the #7 Turkey & Provolone Sub in a Tub packs:

  • Total Carbs: 9 grams
  • Net Carbs: 7 grams
  • Fiber: 2 grams
  • Protein: 30 grams
  • Fat: 38 grams
  • Calories: 490

This makes it a relatively low-carb option, especially if you’re following a keto or low-carb diet. However, keep in mind that the calorie count is still fairly high, so be mindful of your portion size if you’re watching your calorie intake.

Jersey Mike’s Regular #7 Turkey & Provolone Wheat Sub without Vinegar Oil or Mayonnaise: Carb & Calorie Breakdown

If you’re looking for a lower-calorie option, the regular #7 Turkey & Provolone Wheat Sub without vinegar oil or mayonnaise might be a better choice. According to CalorieKing, a single serving of this sub contains:

  • Calories: 530
  • Fat: 11.5 grams
  • Carbs: 67 grams
  • Fiber: 5 grams
  • Protein: 40 grams

While the calorie count is lower than the tub version, the carb count is significantly higher. So, if you’re on a strict low-carb diet, this might not be the best option for you.

Making Your Jersey Mike’s Sub Even Healthier

Here are a few tips to make your Jersey Mike’s #7 Turkey & Provolone Sub even healthier:

  • Skip the mayo and vinegar oil: This will save you a significant amount of calories and fat.
  • Choose a smaller size: Opt for a mini or regular sub instead of a giant.
  • Load up on veggies: Add plenty of fresh veggies like lettuce, tomatoes, onions, and peppers to boost the fiber content and add extra nutrients.
  • Go for whole wheat bread: The whole wheat bread option is a better source of fiber than the white bread.
  • Drink water instead of soda: Sugary drinks can add a lot of unnecessary calories to your meal.

The Bottom Line

The Jersey Mike’s #7 Turkey & Provolone Sub can be a healthy and satisfying meal, especially if you make a few smart choices. By opting for the tub version or the regular sub without mayo and vinegar oil, and by loading up on veggies, you can enjoy a delicious and nutritious meal that fits your dietary needs.

Happy Eating!

Turkey and Provolone #7 – A Sub a Day for 30 Days


How many calories is Jersey Mike’s turkey sub?

Calories 530
(2218 kJ)
Total Fat
11.5 g
Saturated Fat
6.5 g
Trans Fat
0 g
60 mg

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