Jersey Mike's under 400 calories: 19 orders, ranked
Of the 52 Jersey Mike's items we track, 19 are single orders at or under 400 calories — 37% of the menu. Jersey Mike's does not publish protein, so this page ranks by calories: the lightest order is the Maryland Style Crab Soup (1 cup) at 70 calories, 3 entrées fit under 400 and 32 do not.
Source: assets.website-files.com (third-party host), common-room.net (third-party host) · Data refreshed · protein missing for 28 of 52 items; carbs missing for 26 of 52 items; fat missing for 12 of 52 items
- 19 orders under 400
- 70 cal lightest order
- 390 cal lightest full meal
- 32 entrées over 400
As of September 2026, 19 of the 52 Jersey Mike's items we track fit under 400 calories, and the lightest complete Jersey Mike's meal — entrée, side and a drink — comes to 390 calories.
A complete Jersey Mike's meal under 400 calories
Under 400, the lightest entrée — the Turkey and Provolone Sub on whole-wheat bread with light mayo and lettuce, 320 cal — leaves 80 calories for a side. Entrée first, then a side, then a drink if there is room — the same greedy order the MinMax app uses (water unless a shake adds 10 g of protein).
Lightest
- Turkey and Provolone Sub on whole-wheat bread with light mayo and lettuce320 cal
- Maryland Style Crab Soup (1 cup)70 cal
- Water0 cal
390 of 400 cal
What to say at the counter: “A Turkey and Provolone Sub on whole-wheat bread with light mayo and lettuce, a Maryland Style Crab Soup (1 cup), and a water — 390 cal.”
Get it at the nearest Jersey Mike's →Build your own Jersey Mike's order under 400 calories → Swap any item, add a side, share the link.
Every Jersey Mike's order under 400 calories, ranked by protein
Single orders only — no kids' meals, combos, sauces or toppings — by grams of protein, then calories. The median order under 400 is 160 calories and 3 of the 19 are entrées. Figures as Jersey Mike's published them (how we check them).
| # | Item | Calories | Protein | Protein / 100 cal |
|---|---|---|---|---|
| 1 | Maryland Style Crab Soup (1 cup) | 70 | – | – |
| 2 | Sun Chips Cheddar | 91 | – | – |
| 3 | Chicken Noodle Soup (1 cup) | 100 | – | – |
| 4 | Jalapeño Ruffles | 111 | – | – |
| 5 | Baked Lays Classic | 140 | – | – |
| 6 | Miss Vickie's BBQ | 140 | – | – |
| 7 | Baked Ruffles Cheddar & Sour Cream | 143 | – | – |
| 8 | BBQ Lays | 143 | – | – |
| 9 | Sour Cream & Onion Lays | 143 | – | – |
| 10 | Funyuns | 160 | – | – |
| 11 | Chili Cheese Fritos | 192 | – | – |
| 12 | French Fries (5 oz) | 193 | – | – |
| 13 | Chocolate Chip Cookie | 200 | – | – |
| 14 | Original Fritos | 200 | – | – |
| 15 | Cool Ranch Doritos | 260 | – | – |
| 16 | Cheetos | 310 | – | – |
| 17 | Turkey and Provolone Sub on whole-wheat bread with light mayo and lettuce | 320 | – | – |
| 18 | #3 American Classic (Mini) | 340 | – | – |
| 19 | #5 Super Sub (Mini) | 360 | – | – |
What 400 calories buys at Jersey Mike's
The 8 lightest orders under 400: Maryland Style Crab Soup (1 cup) (70), Sun Chips Cheddar (91), Chicken Noodle Soup (1 cup) (100), Jalapeño Ruffles (111), Baked Lays Classic (140), Miss Vickie's BBQ (140), Baked Ruffles Cheddar & Sour Cream (143) and BBQ Lays (143).
What doesn't fit under 400
32 of 35 Jersey Mike's entrées are over 400 calories; the lightest of them, the #17 Chicken Philly (Regular), misses by 30 calories at 430. With more room, see Jersey Mike's under 500. Closest misses: #17 Chicken Philly (Regular) (430), #6 Roast Beef & Provolone on wheat bread (430), #1 BLT (Mini) (460), Mini Club Sub (470) and #7 Turkey Breast & Provolone (490).
Eat at Jersey Mike's without blowing your cap
MinMax finds the best Jersey Mike's meal under your calorie goal — at the location nearest you — and lets you swap items to hit your protein. Free on iPhone.
Download MinMax — free What the app doesMore at Jersey Mike's
- Jersey Mike's calories & nutrition (all 52 items)
- Jersey Mike's under 500 calories (24 orders)
- Jersey Mike's calorie calculator (build an order under your cap)
Under 400 calories at other chains
The same cap at 3 Subs & sandwiches chains, or the cross-chain pillar: fast food under 400 calories.