Jersey Mike's Highest Protein Subs: Build Muscle While Eating Out
Protein is the most important macronutrient for muscle building, satiety, and metabolic health. When you're eating out, finding high-protein options can be a challenge — but Jersey Mike's is actually one of the better fast-casual chains for hitting your protein targets.
We've ranked every major Jersey Mike's sub by protein content (Regular size, white sub roll) so you can walk in knowing exactly what to order for maximum gains.
Cold Subs Ranked by Protein (Regular Size)
| Rank | Sub | Protein | Calories | Protein/100cal |
|---|---|---|---|---|
| 🥇 1 | #12 Cancro Special | 51g | 860 | 5.9g |
| 🥈 2 | #6 Roast Beef & Provolone | 48g | 860 | 5.6g |
| 🥉 3 | #9 Club Supreme | 48g | 1,040 | 4.6g |
| 4 | #7 Turkey & Provolone | 42g | 740 | 5.7g |
| 5 | #5 The Super Sub | 44g | 790 | 5.6g |
| 6 | #8 Club Sub | 44g | 1,010 | 4.4g |
| 7 | #13 Original Italian | 45g | 900 | 5.0g |
| 8 | #3 Ham & Provolone | 40g | 760 | 5.3g |
| 9 | #19 Natural Turkey | 38g | 640 | 5.9g |
| 10 | #17 Turkey Club Sub | 48g | 990 | 4.8g |
Hot Subs Ranked by Protein (Regular Size)
| Rank | Sub | Protein | Calories | Notes |
|---|---|---|---|---|
| 🥇 1 | Bacon Ranch Chicken Cheese Steak | 50g | 870 | Best hot sub for protein |
| 🥈 2 | California Chicken Cheese Steak | 46g | 910 | High calorie but very filling |
| 🥉 3 | Chipotle Chicken Cheese Steak | 46g | 930 | Spicy & protein-dense |
| 4 | Buffalo Chicken Cheese Steak | 44g | 840 | Great flavor, solid protein |
| 5 | Big Kahuna Chicken Cheese Steak | 44g | 710 | Best protein-to-calorie ratio |
| 6 | #43 Famous Philly | 40g | 710 | Classic steak choice |
| 7 | Grilled Pastrami Reuben | 38g | 710 | Balanced option |
| 8 | BBQ Beef | 38g | 660 | Lower calorie hot sub |
Best Protein-to-Calorie Ratio: The Efficiency Champions
If you're tracking protein efficiency (grams of protein per 100 calories), these are your top picks:
1. Natural Turkey Sub — 5.9g protein / 100 cal
The leanest option on the menu. At 640 calories and 38g protein, this is the most efficient protein source at Jersey Mike's. It's perfect for anyone counting both calories and protein simultaneously.
2. Cancro Special — 5.9g protein / 100 cal (tied)
A powerhouse of protein — turkey, roast beef, provolone, and more. This sub packs the most total protein of any cold sub. Order it as a Sub in a Tub to get 41g protein for roughly 350 calories.
3. Roast Beef & Provolone — 5.6g protein / 100 cal
Roast beef is one of the most protein-dense deli meats available, and Jersey Mike's uses a generous portion. This sub also has the lowest sodium of any regular sub (1,220mg), making it our top pick for a complete nutrition profile.
Protein Hacks: How to Maximize Your Protein at Jersey Mike's
Double Up on Meat (+15–20g protein)
Most Jersey Mike's locations will let you add extra meat to any sub for an additional charge. Adding an extra portion of turkey or roast beef can add 15–20g of protein while adding only 100–150 calories.
Add Provolone (+7g protein)
Provolone cheese adds approximately 7g of protein per slice at about 80–100 calories. If you're ordering a sub without cheese, adding provolone is an easy protein boost.
Sub in a Tub for Pure Protein Density
Removing the bread eliminates 280–320 calories of carbohydrate, letting the protein shine. Compare:
- Regular Turkey & Provolone: 740 cal, 42g protein
- Turkey & Provolone Sub in a Tub: ~490 cal, 36g protein
- Calorie savings: 250 cal — protein stays nearly the same
Pair With a Grilled Chicken Salad
The Grilled Chicken Salad adds 48g of protein at 810 calories. Paired with a Mini Turkey sub, you're looking at a 1,200-calorie, 90g+ protein meal — ideal for athletes on high training days.
Post-Workout Meal Ideas at Jersey Mike's
Lean Muscle Protocol (Under 800 cal, 45g+ protein)
Regular Natural Turkey Sub (Sub in a Tub, light oil, mustard) + Water = ~490 cal, 36g protein. Add a Cookie for extra carbs post-workout: 680 cal total, ~38g protein.
Mass Gaining Protocol (1,000+ cal, 50g+ protein)
Regular Cancro Special (Mike's Way) + Lay's Classic Chips + Regular Pepsi = ~1,380 cal, 54g protein. Perfect for athletes needing caloric surplus.
Keto/Low-Carb High Protein
Cancro Special Sub in a Tub (no bread, light oil) = ~350 cal, 41g protein, only 6g carbs. One of the best keto fast food options available anywhere.
Understanding Jersey Mike's Protein Sources
Not all deli proteins are equal. Here's a breakdown of what makes Jersey Mike's protein sources quality:
- Turkey breast — Complete amino acid profile, very low fat, high in niacin and selenium
- Roast beef — Rich in iron, zinc, and B12 alongside high protein
- Chicken — Lean complete protein, high in phosphorus
- Provolone cheese — Adds calcium and phosphorus alongside its protein
- Ham — Good protein but higher in sodium — be mindful of total sodium
A Note on Sodium
High-protein subs at Jersey Mike's — particularly those with multiple deli meats — tend to be high in sodium. Even the healthiest protein options can deliver 1,500–2,000mg+ of sodium per Regular sub. If you're an athlete, sodium can be less of a concern (you're sweating it out), but for general wellness, be mindful. The sub in a Tub format significantly reduces sodium by removing the salted bread.
Conclusion
Jersey Mike's stands out among fast-food chains for genuinely high protein options. The Cancro Special, Roast Beef & Provolone, and Natural Turkey Sub are the protein champions of the cold sub lineup, while the Bacon Ranch Chicken Cheese Steak leads the hot sub category. For the absolute best protein efficiency, order Sub in a Tub and swap mayo for mustard — your muscles will thank you.