Lowest-Calorie Jersey Mike's Meals (2026): Every Item Ranked

The lowest-calorie item at Jersey Mike's (above a few calories) is Onions, Regular & Tub, at 5 calories. The table below ranks the 30 lowest-calorie items on the US menu, with protein so you can find filling, lighter options. The list includes sides and drinks as well as mains.

Lowest-calorie items at Jersey Mike's (US menu)

Ranked from fewest calories upward, with protein, carbs, and fat for each item:

#	Item	Category	Calories	Protein (g)	Carbs (g)	Fat (g)
1	Onions, Regular & Tub	Toppings & Ingredients	5	0	1	0
2	Vinegar, Mini	Toppings & Ingredients	5	0	0	0
3	Vinegar, Regular & Tub	Toppings & Ingredients	5	0	0	0
4	Deli Pickle, Regular	Toppings & Ingredients	5	0	0	0
5	Deli Pickle, Giant	Toppings & Ingredients	5	0	0	0
6	Banana Peppers, Giant	Toppings & Ingredients	5	0	1	0
7	Jalapeno Peppers, Regular	Toppings & Ingredients	5	0	0	0
8	Jalapeno Peppers, Giant	Toppings & Ingredients	5	0	1	0
9	Hot Tea, Regular, 16 oz	Beverages	5	0	1	0
10	Coffee, Regular, 16 oz	Beverages	5	1	0	0
11	Lettuce, Mini	Toppings & Ingredients	10	0	2	0
12	Onions, Giant	Toppings & Ingredients	10	0	2	0
13	Tomatoes, Mini	Toppings & Ingredients	10	0	2	0
14	Tomatoes, Regular & Tub	Toppings & Ingredients	10	1	3	0
15	Vinegar, Giant	Toppings & Ingredients	10	0	0	0
16	Italian Fat Free Dressing	Toppings & Ingredients	10	0	3	0
17	Hot Cherry Pepper Relish, Regular	Toppings & Ingredients	10	0	2	0
18	Hot Cherry Pepper Relish, Giant	Toppings & Ingredients	10	0	2	0
19	Tropicana Light Lemonade, 12 oz, Kids	Beverages	15	0	3	0
20	Lettuce, Regular & Tub	Toppings & Ingredients	15	0	3	0
21	Extra Meat, for #4 The Number Four, Mini	Toppings & Ingredients	20	3	1	0.5
22	Lettuce, Giant	Toppings & Ingredients	20	0	5	0
23	Tomatoes, Giant	Toppings & Ingredients	20	1	4	0
24	Tropicana Light Lemonade, Regular, 22 oz	Beverages	25	0	6	0
25	Gatorade G2 Fruit Punch, 12 oz, Kids	Beverages	30	0	8	0
26	Extra Meat, for #2 Jersey Shore Favorite, Mini	Toppings & Ingredients	30	4	1	1
27	Tropicana Light Lemonade, Large, 32 oz	Beverages	35	0	8	0
28	Extra Meat, for #3 American Classic, Mini	Toppings & Ingredients	35	5	1	1
29	Extra Cheese, for #20 Grilled Pastrami Reuben, Regular	Toppings & Ingredients	35	3	0	2.5
30	Extra Bacon for Hot Subs	Toppings & Ingredients	40	2	0	3.5

Track restaurant meals with Nutrola

Restaurant portions are easy to underestimate, and the calories add up fast. Nutrola is an AI calorie tracker built on a 1.8M+ RD-verified food and restaurant database, so you can check a menu item before you order. Log a meal by photo or by voice and you will see how it fits into your day.

Source and method

These figures come from Nutrola's 1.8M+ RD-verified food and restaurant database and reflect the US menu of Jersey Mike's, so portion sizes and recipes can differ in other countries. Values are per item as served and are indicative, since menus and recipes change over time.

Frequently asked questions

What is the lowest-calorie item at Jersey Mike's?

Onions, Regular & Tub is among the lowest at 5 calories on the US menu.

What can I eat at Jersey Mike's on a diet?

Pick from the lowest-calorie items above, favour grilled proteins and salads, and watch dressings, sauces, and sugary drinks, which add calories quickly.

Does Jersey Mike's have low-calorie options?

Yes. The ranking above lists 30 items under the chain's lighter end, including sides and drinks alongside mains.

Summary

For a lighter choice at Jersey Mike's, start with Onions, Regular & Tub at 5 calories. Log it in Nutrola to keep the rest of your day on track.