Subway vs Jimmy John's: Calorie Comparison (2026)

When it comes to choosing a sandwich, calorie content can be a significant factor for many diners. Subway and Jimmy John's are two popular chains, each offering a variety of options. In this comparison, we will explore the average calorie counts and protein levels of their menu items. Understanding these numbers can help you make more informed choices about your meal.

Subway vs Jimmy John's: The Numbers

At a glance, Subway offers a lower average calorie count per item compared to Jimmy John's. This difference may influence your decision when selecting a meal.

Metric	Subway	Jimmy John's
Menu items analyzed	168	30
Average calories per item	305 kcal	491 kcal
Lightest real meal	Creamy Chicken & Dumpling (150 kcal)	Slim 4 (450 kcal)
Highest-protein item	Corned Beef Reuben, 6 in (39 g)	JJ Gargantuan Sandwich (78 g)
Best protein-per-calorie	Turkey Breast (18/100cal)	JJ Gargantuan Sandwich (7.1/100cal)
Calorie range	2-860 kcal	20-1095 kcal

Subway averages 305 calories per item across 168 menu options, while Jimmy John's comes in higher at 491 calories per item across 30 options. The range of calories at Subway spans from 2 to 860, whereas Jimmy John's range is from 20 to 1095.

Average Calories by Category

Let's delve into the specifics of meal options and protein content.

Category	Avg cal, Subway	Avg cal, Jimmy John's
Sandwiches	449 kcal	716 kcal
Desserts	269 kcal	390 kcal
Appetizers & Sides	35 kcal	125 kcal

Subway's lightest real meal is the Creamy Chicken & Dumpling at 150 calories, while Jimmy John's lightest real meal, the Slim 4, is significantly higher at 450 calories. For protein, Subway's Corned Beef Reuben packs 39g, whereas Jimmy John's JJ Gargantuan Sandwich boasts a remarkable 78g.

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 Jimmy John's

Lightest at Jimmy John's	Calories	Protein
Slim 4	450 kcal	29 g
Slim 2	480 kcal	31 g
Slim 1	570 kcal	34 g
Slim 6	610 kcal	31 g
Slim 3	650 kcal	26 g
Slim 5	660 kcal	37 g

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The Verdict

In summary, Subway is the lighter choice overall, averaging significantly fewer calories per item. However, for those seeking high protein options, Jimmy John's JJ Gargantuan Sandwich offers a substantial protein boost. Ultimately, your choice may depend on whether you prioritize lower calorie counts or higher protein content 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; Jimmy John's averages 491 across 30.