Jimmy John's sub calories come to 311 for a 6 inch sub (198 g), or 157 per 100 g, based on USDA fast-food values for an oven roasted chicken sub on white bread with lettuce and tomato. Size matters most here. The 12 inch sub doubles everything, to 622 calories and 1,061 mg of sodium.
311kcal
1 6 inch sub · 198 g, fast food sub sandwich
28%protein
21 gProtein
42 gCarbs
6.2 gFat
How to burn off 311 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Fast food sub sandwich · per 198 g
Calories
311 kcal
Protein
21 g
Carbohydrate
42 g
Fat
6.2 g
Saturated fat
1.4 g
Cholesterol
46 mg
Sodium
531 mg
Potassium
392 mg
Iron
3.4 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 →
Jimmy John's 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 (198 g)
311
21.5 g
42.3 g
6.2 g
531 mg
16%
12 inch sub (396 g)
622
42.9 g
84.5 g
12.5 g
1,061 mg
31%
100 g
157
10.8 g
21.4 g
3.2 g
268 mg
8%
3 × 6 inch sub (198 g)
933
64.4 g
1,592 mg
5 × 6 inch sub (198 g)
1,554
107.3 g
2,653 mg
The 12 inch sub is a 622-calorie meal
The 6 inch sub weighs 198 g and comes to 311 calories, about 16% of the daily value. That is an ordinary lunch. The 12 inch sub is two of them end to end: 396 g, 622 calories and 31% of the daily value in one sitting.
There is nothing especially fatty in this sandwich, so calories rise in a straight line with length. Three 6 inch subs over a day of catering leftovers come to 594 g and 933 calories. Protein rises at the same rate, from 21.5 g in the 6 inch to 42.9 g in the 12 inch. That is part of why the bigger size eats like a full meal and not a snack.
Pick the size before you order, not halfway through the bag. If 311 calories leaves room for a side, the 6 inch is the flexible choice. If the sub is the whole meal and you skip the chips and soda, the 12 inch at 622 can still fit. It just leaves less room in the rest of the day.
Bread supplies more than half the calories
Carbohydrates supply 54% of the calories, protein 28% and fat only 18%. That split shows the roll is doing most of the work. Per 100 g the sub has 21.4 g of carbs, compared with 10.8 g of protein and 3.2 g of fat.
The low fat is the surprise. A 6 inch sub has 6.2 g of fat, and saturated fat is just 0.7 g per 100 g, which is low for a fast-food sandwich. Oven roasted chicken is lean, and lettuce and tomato add almost nothing. Most of the calories in this sandwich come from the bread.
Protein is solid but not standout. The 6 inch sub gives 21.5 g, which is 43% of the 50 g daily value, and the 12 inch reaches 86%. That is enough to make the sandwich filling. Still, protein stays under a third of the calories because the roll is so large next to the chicken.
Sodium is the row to watch
Per 100 g the sub has 268 mg of sodium. That sounds modest until you weigh the whole sandwich. The 6 inch sub has 531 mg, or 23% of the daily value, and the 12 inch has 1,061 mg, which is 46%.
Calories and sodium use up your day at different rates. The 12 inch sub covers 31% of the calorie daily value but 46% of the sodium daily value, so you run out of sodium room before calorie room. Two subs of this size in one day put most of the sodium budget into sandwiches alone.
If you watch sodium, the 6 inch is the size that leaves room for other meals. Three 6 inch subs reach 1,592 mg, and five reach 2,653 mg, which is more than a full day's daily value. Choose low-sodium sides like fresh fruit over chips or pickles, and the sandwich stays the only salty item on the tray.
Add fiber on the side, not more bread
Fiber is low: 2.4 g in a 6 inch sub and 4.8 g in a 12 inch, against a 28 g daily value. Sugars are low too, at 5.9 g for the 6 inch. The sandwich gives steady carbs and decent protein, but little bulk to keep you full for hours.
That makes the pairing simple. Fruit, a side salad or raw vegetables add fiber and volume for few calories. Chips or a cookie can push the meal well past the sandwich itself. If you are hungry enough for the 12 inch, try the 6 inch with a big vegetable side first and see whether it holds you.
The standard sizes make logging easy. BodyPal can log the sub from a photo, and 311 or 622 is the number to plan the rest of the day around. These are USDA fast-food values for a chicken sub, so an order with more meat, cheese or mayo will come in higher.
How does Jimmy John's sub compare?
Here is how the Jimmy John's sub compares with a chicken burger, a McDonald's hamburger and a bacon cheeseburger, both per 100 g and per usual serving.
Verdict: The McDonald's hamburger is the smallest serving at 251 calories, but it is denser at 264 calories and 494 mg sodium per 100 g, and the bacon cheeseburger at 564 calories is the one to skip. For protein per bite, the chicken burger leads with 20 g per 100 g at 339 calories a serving.
Jimmy John's sub FAQs
How many calories are in a Jimmy John's sub?
About 311 calories for a 6 inch sub (198 g) and 622 for a 12 inch sub (396 g), based on a fast food submarine sandwich with oven roasted chicken, lettuce and tomato at 157 calories per 100 g.
Is a Jimmy John's sub good for weight loss?
A 6 inch sub has 311 calories, 21.5 g protein, 42.3 g carbs and 6.2 g fat. The 12 inch version doubles that to 622 calories and 42.9 g protein.
Jimmy John's sub vs a fast food chicken sandwich: which has more calories?
The sub has 157 calories per 100 g and a grilled chicken filet sandwich 182 per 100 g. A whole chicken sandwich (230 g) is 419 calories, against 311 for a 6 inch sub.
How much protein is in a Jimmy John's sub?
About 21.5 g in a 6 inch sub and 42.9 g in a 12 inch sub, from 10.8 g of protein per 100 g.
How many calories are in a 12 inch Jimmy John's sub?
A 12 inch sub (396 g) has 622 calories, which is 31% of the daily value. It also has 42.9 g of protein, 84.5 g of carbs and 12.5 g of fat, based on USDA fast-food values.
How much sodium is in a Jimmy John's sub?
A 6 inch sub has 531 mg of sodium, or 23% of the daily value. The 12 inch has 1,061 mg, or 46%, which makes sodium the number to watch on this sandwich.
How many carbs are in a Jimmy John's sub?
A 6 inch sub has 42.3 g of carbs, including 2.4 g of fiber and 5.9 g of sugars. The 12 inch has 84.5 g. Carbs supply 54% of the sandwich's calories.
How much fat is in a Jimmy John's sub?
A 6 inch sub has 6.2 g of fat, and the 12 inch has 12.5 g. Fat supplies only 18% of the calories, and saturated fat is 0.7 g per 100 g.
How many calories are in two 6 inch Jimmy John's subs?
Two 6 inch subs (396 g) have 622 calories, the same as one 12 inch. Together they have 42.9 g of protein and 1,061 mg of sodium.
