Restaurant guide · Jersey Mike’s
What to Order at Jersey Mike’s on a GLP-1: High-Protein, Small-Portion Picks
What should I order at Jersey Mike’s on a GLP-1?
At Jersey Mike’s on a GLP-1, order:
- Kid’s Sub, Turkey: 17 g protein, 240 calories
- #7 Turkey and Provolone, Mini, no oil blend: 26 g protein, 360 calories
- #7 Turkey and Provolone, Mini: 26 g protein, 480 calories
Skip on a low-appetite day: The oil blend. Tip: Order the Mini, hold the oil.
Jersey Mike’s subs come in a Mini and a Kid’s size, and its nutrition tool shows every part of the sub. That includes the oil blend in “Mike’s Way,” which turns out to be a big share of the calories. Here are four small orders.
How much protein is in each Jersey Mike’s order?
| Order | Protein | Calories |
|---|---|---|
| Kid’s Sub, TurkeyKids size | 17 g | 240 |
| #7 Turkey and Provolone, Mini, no oil blendMini | 26 g | 360 |
| #3 Ham and Provolone, MiniMini | 23 g | 480 |
| #7 Turkey and Provolone, MiniMini | 26 g | 480 |
Most protein for the calories: #7 Turkey and Provolone, Mini, no oil blend, 26 g protein in 360 calories.
How do I order each one?
Kid’s Sub, Turkey
17 g protein240 caloriesKids size
Ask for the kid’s sub.
Source: Jersey Mike’s Nutrition & Allergens tool, Kid’s Items, Totals row.
#7 Turkey and Provolone, Mini, no oil blend
26 g protein360 caloriesMini
Ask for it Mike’s Way without the oil: vinegar and spices only.
Source: Jersey Mike’s Nutrition & Allergens tool, Cold Subs, Mini: Totals row less the olive oil blend row (125 calories). Worked out from Jersey Mike’s own rows, not printed as one item.
#3 Ham and Provolone, Mini
23 g protein480 caloriesMini
Order the mini.
Source: Jersey Mike’s Nutrition & Allergens tool, Cold Subs, Mini, Totals row.
#7 Turkey and Provolone, Mini
26 g protein480 caloriesMini
The standard Mini #7, Mike’s Way.
Source: Jersey Mike’s Nutrition & Allergens tool, Cold Subs, Mini, Totals row.
What should I skip at Jersey Mike’s on a low-appetite day?
- The oil blend. On a Mini #7, the olive oil blend is 125 of the 480 calories, with no protein. Ask for vinegar and spices only.
- A wrap instead of a Mini. The #7 as a wrap is 780 calories, and its oil blend alone is 250.
How do I keep a Jersey Mike’s order small?
Order the Mini, hold the oil
The Mini is the smallest sub, after the Kid’s Sub. Ask for it Mike’s Way without the oil blend. You keep the onions, lettuce, tomatoes, vinegar and spices, and the sub drops to about 360 calories.
More questions about ordering at Jersey Mike’s
What does “Mike’s Way” add to a Jersey Mike’s sub?
Onions, lettuce, tomatoes, red wine vinegar, oregano, salt and an olive oil blend. In the tool, the oil blend is the biggest part: 125 calories on a Mini #7.
What is the smallest sub at Jersey Mike’s?
The Kid’s Sub, then the Mini. The turkey Kid’s Sub is 240 calories with 17 g protein, per the nutrition tool.
Where do these figures come from?
Every figure on this page was read from Jersey Mike’s own published nutrition information, for the portion named. Changing the order (a different sauce, bread or side) changes the numbers. These are food facts, not a target, and not advice about how much to eat.
- Jersey Mike’s Nutrition & Allergens tool (Tool on jerseymikes.com, Totals row for the default recipe). Checked October 19, 2026.