Subway vs Jersey Mike's: Calorie Comparison (2026)

When it comes to fast food sandwiches, Subway and Jersey Mike's are two popular choices. Each chain offers a variety of options, but their calorie counts can vary significantly. This comparison will explore the average calories per item and highlight the lightest and highest protein meals from each menu. Whether you are watching your calorie intake or seeking a protein boost, understanding these differences can help you make an informed decision.

Subway vs Jersey Mike's: The Numbers

At a glance, Subway offers a lower average calorie count compared to Jersey Mike's. This makes Subway a potentially better option for those looking to manage their calorie consumption.

Metric	Subway	Jersey Mike's
Menu items analyzed	168	913
Average calories per item	305 kcal	516 kcal
Lightest real meal	Creamy Chicken & Dumpling (150 kcal)	Added Cheese, for Tuna Salad, Regular/Tub/Wraps (120 kcal)
Highest-protein item	Corned Beef Reuben, 6 in (39 g)	#6 Roast Beef & Provolone on Wheat Giant (107 g)
Best protein-per-calorie	Turkey Breast (18/100cal)	Extra Meat, for #7 Turkey Breast & Provolone, Regular & Tub (2400/100cal)
Calorie range	2-860 kcal	0.5-2010 kcal

Subway averages 305 calories per item across 168 items, while Jersey Mike's has a higher average of 516 calories per item across 913 items. This clear distinction highlights the difference in overall meal composition between the two chains.

Average Calories by Category

In terms of meal options, both chains provide a range of choices.

Category	Avg cal, Subway	Avg cal, Jersey Mike's
Sandwiches	449 kcal	829 kcal
Salads	385 kcal	442 kcal
Baked Goods	423 kcal	351 kcal
Desserts	269 kcal	302 kcal
Soup	187 kcal	200 kcal
Toppings & Ingredients	75 kcal	196 kcal

Subway's lightest meal, the Creamy Chicken & Dumpling, comes in at just 150 calories, while Jersey Mike's lightest real meal, Added Cheese for Tuna Salad, starts at 120 calories. However, Jersey Mike's highest protein option, the #6 Roast Beef & Provolone on Wheat Giant, boasts an impressive 107 grams of protein, far surpassing Subway's highest protein offering, the Corned Beef Reuben at 39 grams.

Lightest Options at Subway

Lightest at Subway	Calories	Protein
Turkey Breast	50 kcal	9 g
Creamy Chicken & Dumpling	150 kcal	8 g
Veggie Patty	160 kcal	15 g
Black Bean Soup, 8 oz	210 kcal	12 g
Sweet Onion Chicken Teriyaki Salad	230 kcal	19 g
Turkey Breast & Black Forest Ham, 6 in	280 kcal	18 g

Lightest Options at Jersey Mike's

Lightest at Jersey Mike's	Calories	Protein
Extra Meat, for #7 Turkey Breast & Provolone, Regular & Tub	0.5 kcal	12 g
Extra Meat, for #7 Turkey Breast & Provolone, Mini	40 kcal	8 g
Extra Meat, for California Dreamin, Mini	40 kcal	8 g
Extra Meat, for California Dreamin, Wrap	45 kcal	10 g
Extra Meat, for Turkey Honey Mustard Wrap	50 kcal	10 g
Extra Meat, for #3 American Classic, Regular & Tub	50 kcal	8 g

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The Verdict

For those seeking a lighter meal, Subway is the clear winner with an average of 305 calories per item. However, if protein content is your priority, Jersey Mike's offers significantly higher protein options. Ultimately, the choice between Subway and Jersey Mike's depends on whether you value lower calories or higher protein in your meal.

Methodology

Both chains are compared using verified calorie and macro data from published menu information. Averages cover all analyzed items and are a rough guide, not a claim that one chain is universally healthier, since your order and toppings drive the real number. Subway averages 305 calories per item across 168 items; Jersey Mike's averages 516 across 913.