Jersey Mike's Italian sub calories come to 419 for a 6 inch sub (196 g) and 214 per 100 g. The number to notice is sodium, not calories: that same 6 inch sub carries 1,127 mg, or 49% of the daily value, before you add chips or a drink.
419kcal
1 6 inch sub · 196 g, fast food cold cut sub
20%protein
21 gProtein
40 gCarbs
19.7 gFat
How to burn off 419 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Fast food cold cut sub · per 196 g
Calories
419 kcal
Protein
21 g
Carbohydrate
40 g
Fat
19.7 g
Saturated fat
7 g
Cholesterol
53 mg
Sodium
1127 mg
Potassium
553 mg
Iron
3.5 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Jersey Mike's Italian sub: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
6 inch sub (196 g)
419
20.6 g
40 g
19.7 g
1,127 mg
21%
12 inch sub (391 g)
837
41.1 g
79.9 g
39.3 g
2,248 mg
42%
100 g
214
10.5 g
20.4 g
10 g
575 mg
11%
3 × 6 inch sub (196 g)
1,258
61.9 g
3,381 mg
5 × 6 inch sub (196 g)
2,097
103.1 g
5,635 mg
The 12 inch sub is an 837-calorie meal
Size is the biggest lever on this sandwich. A 6 inch sub (196 g) lands at 419 calories, about 21% of the daily value. Double the bread and fillings to a 12 inch sub (391 g) and the total climbs to 837 calories, or 42% of the daily value in one sitting.
Fat follows the same path. The 6 inch version has 19.7 g of fat, and the 12 inch has 39.3 g. Protein scales too, from 20.6 g to 41.1 g, which is why the long sub feels like a full plate of food rather than a sandwich. If you are sharing a 12 inch, splitting it in half puts each of you right back at the 6 inch numbers.
Ordering several smaller subs does not save anything. Two 6 inch subs add up to 839 calories, essentially the same as one 12 inch. Three of them reach 1,258 calories, and a party order of five 6 inch subs totals 2,097 calories and 103.1 g of protein. These figures use the USDA fast-food entry for a cold cut sub on white bread with lettuce and tomato, so treat them as a solid estimate rather than a lab test of your exact order.
Fat supplies 42% of the calories
Bread makes this look like a carb meal, but fat is the largest share. Of every calorie, 42% comes from fat, 38% from carbs and 20% from protein. That split comes from the cured meats, cheese and oil that define an Italian sub.
Per 100 g, the sandwich has 10 g of fat, 3.6 g of it saturated, alongside 20.4 g of carbs and 10.5 g of protein. Fiber is thin at 1.2 g per 100 g, and sugars sit at 3.2 g. The white roll accounts for most of the carbs, while the meat layers carry most of the fat.
Protein is respectable, though not the headline. A 6 inch sub gives you 20.6 g, which is 41% of the daily value. That is enough to make it a real meal, but the calories per gram of protein run higher than in leaner options, because fat travels with every slice of salami and capicola.
Sodium is the row to watch
Cured meats and cheese push sodium high. Per 100 g the sandwich has 575 mg, which is 25% of the daily value. That density is what makes the serving totals jump so quickly.
A 6 inch sub carries 1,127 mg of sodium, or 49% of the daily value. The 12 inch sub reaches 2,248 mg, which is 98% of the daily value in a single sandwich. Two 6 inch subs come to 2,254 mg, and three hit 3,381 mg, well past a full day's worth.
If you watch sodium, the 6 inch size is the one that leaves room for the rest of the day. Skipping salty sides helps more than any swap inside the sub. Cholesterol is moderate by comparison, at 27 mg per 100 g, so sodium and calories are the two rows that matter most here.
Pair it with produce, not chips
A 6 inch Italian sub works as a lunch on its own at 419 calories. What turns it into a heavy meal is usually what sits next to it. Chips and a sweet drink add calories and more sodium on top of the 1,127 mg already in the sandwich.
Fiber is the gap to fill. The 6 inch sub has only 2.4 g of fiber and 6.2 g of sugars, so a side of fruit, a salad or raw vegetables adds volume and fiber without much change to the total. Water or an unsweetened drink keeps the meal close to the sandwich's own number.
If you want a lighter day around it, plan the other meals to be lower in sodium and richer in vegetables. Logging the sub as you eat it keeps the 6 inch versus 12 inch difference visible. BodyPal can log it from a photo, which is handy when you are eating on the go.
How does Jersey Mike's Italian sub compare?
Here is how the Italian sub stacks up against a chicken burger, a McDonald's hamburger and a bacon cheeseburger, per 100 g and per usual serving.
Verdict: For the lowest total, the 251-calorie McDonald's hamburger wins, and for protein the chicken burger at 20 g per 100 g with 356 mg of sodium beats the sub's 10.5 g and 575 mg. The 6 inch Italian sub at 419 calories still sits well below the 564-calorie bacon cheeseburger, so it is a middle choice, not a light one.
Jersey Mike's Italian sub FAQs
How many calories are in a Jersey Mike's Italian sub?
About 419 calories for a 6 inch cold cut sub (196 g), and about 837 calories for the 12 inch (391 g).
Is a Jersey Mike's sub good for weight loss?
A 6 inch sub carries 419 calories with 21 g protein, 40 g carbs and 20 g fat. The 12 inch is 837 calories, roughly double that.
Is an Italian sub higher in calories than a turkey sub?
Yes. A cold cut sub is 214 calories per 100 g against 147 for a turkey breast sub, so a 6 inch comes to 419 calories versus 270.
How much protein is in a Jersey Mike's Italian sub?
About 21 g in a 6 inch sub and 41 g in a 12 inch, from 10.5 g of protein per 100 g.
How many calories are in a 12 inch Jersey Mike's Italian sub?
A 12 inch Italian sub (391 g) has about 837 calories, which is 42% of the daily value. It also carries 39.3 g of fat and 41.1 g of protein, roughly double the 6 inch sub.
How much sodium is in a Jersey Mike's Italian sub?
A 6 inch Italian sub has 1,127 mg of sodium, 49% of the daily value. The 12 inch size reaches 2,248 mg, or 98% of the daily value, mostly from cured meats and cheese.
How much fat is in a 6 inch Italian sub?
A 6 inch Italian sub has 19.7 g of fat, and fat supplies 42% of its calories. Per 100 g there is 10 g of fat, of which 3.6 g is saturated.
How many carbs are in a Jersey Mike's Italian sub?
A 6 inch Italian sub has 40 g of carbs, with 2.4 g of fiber and 6.2 g of sugars. The 12 inch sub has 79.9 g of carbs, mostly from the white roll.
Are two 6 inch subs the same as one 12 inch sub?
Nearly. Two 6 inch subs total 839 calories and 2,254 mg of sodium, while one 12 inch sub has 837 calories and 2,248 mg. Splitting the order saves essentially nothing.
