Jersey Mike's The Super Sub Nutrition Facts

Mini, Regular, and Giant The Super Sub nutrition

The three-size record for The Super Sub anchors Regular at 840 calories, 41.71g of protein, and 2120.83mg of sodium. Giant publishes 1590 calories, 73.74g of protein, and 3800.07mg of sodium; the Mini cells below show 510 calories and 26.34g of protein only when that size exists in the official selector.

Default ingredient build for The Super Sub

The Regular The Super Sub endpoint marks 12 ingredients as included by default: Ham, Cappacuolo, Prosciuttini, Provolone, Olive Oil Blend, Red Wine Vinegar, Oregano, Salt, White Bread, Lettuce, Tomatoes, Onions. This exact composition distinguishes the The Super Sub calculation from the other 11 selected subs; optional peppers, extra meat, alternate bread, and removed toppings do not enter the archived Regular total.

Regular The Super Sub ranks among 12 selected subs

Using only the 12 Regular source rows, The Super Sub ranks 8th highest for protein at 41.71g, 6th highest for sodium at 2120.83mg, and 6th from lowest for calories at 840. These positions are calculated from the JSON values and do not mix Mini or Giant servings into the Regular comparison.

A size decision specific to The Super Sub

Mini The Super Sub lists 510 calories, while Regular adds 330 calories and 15.370000000000001g protein. Moving from Regular to Giant adds another 750 calories and 1679.2400000000002mg sodium, so the smaller published size is the direct lower-calorie choice and the larger size must be evaluated as its own endpoint row.

Quantitative position among the 12 selected Jersey Mike's servings

The comparison set for The Super Sub contains 12 source rows: #2 Jersey Shore's Favorite, #3 Ham and Provolone, #14 The Veggie, #5 The Super Sub, #7 Turkey and Provolone, #10 Tuna Fish, #13 The Original Italian, #8 Club Sub, #9 Club Supreme, #16 Mike's Chicken Philly, #17 Mike's Famous Philly, #42 Chipotle Chicken Cheese Steak. Within that defined set, The Super Sub ranks 8th for protein, 6th for sodium when ranked from highest to lowest, 6th for calories when ranked from lowest to highest, and 8th for carbohydrates when ranked from lowest to highest. The The Super Sub positions use the printed serving for every row and do not normalize all foods to the same weight.

The Super Sub provides 41.71g of protein per Regular, which equals about 5.0 grams per 100 calories. That The Super Sub density is above the 4.9-gram median for this specific peer set. The The Super Sub calculation distinguishes absolute protein from protein relative to energy without making unlike serving formats interchangeable.

Common pairings shown as combined nutrition

Pairing The Super Sub with #7 Turkey and Provolone produces a combined total of 1660 calories, 87.08g protein, 136.51g carbohydrates, 85.55000000000001g fat, and 4097.23mg sodium. Every number is the sum of one Regular The Super Sub row and one Regular #7 Turkey and Provolone row.

The second example combines The Super Sub with #10 Tuna Fish, reaching 1900 calories, 74.81g protein, 136.99g carbohydrates, 118.91g fat, and 3469.18mg sodium. The combined label matters for The Super Sub because neither restaurant publishes that two-row sum as a distinct item in the frozen JSON.

How The Super Sub fits four nutrition goals

Higher-protein planning

For a higher-protein objective, The Super Sub contributes 41.71g before any companion item is counted, and its 5.0 grams per 100 calories sits above the peer median. The pairing with #7 Turkey and Provolone changes that protein total to 87.08g, so the complete choice should be evaluated rather than treating the The Super Sub row as the entire meal.

Lower-carbohydrate planning

For a lower-carbohydrate objective, The Super Sub starts at 70.03g and sits above the peer median of 68.66499999999999g. Adding #7 Turkey and Provolone changes the combined carbohydrate figure to 136.51g; this is why a favorable standalone position for The Super Sub can disappear after a bread, rice, bean, donut, or sweetened drink is included.

Lower-sodium planning

For a lower-sodium objective, The Super Sub lists 2120.83mg, which is above the 2085.745mg median inside this defined set. The The Super Sub plus #10 Tuna Fish example totals 3469.18mg, showing that the companion row can matter more than the standalone ranking and that a low-calorie choice is not automatically a low-sodium choice.

Calorie control

For calorie control, The Super Sub contributes 840 calories and sits below the 895-calorie peer median. The first combined example is 1660 calories and the second is 1900, so a useful decision keeps the exact companion, quantity, and serving visible instead of extending the The Super Sub figure to an unspecified order.

Portion, specification, and interpretation

The source specification for The Super Sub is Regular in the Cold Subs category. The The Super Sub numbers on this page describe that exact label, not an assumed household portion, an extra scoop, a partial item, or a larger size. Doubling The Super Sub would double the arithmetic, but the resulting total would be a calculation rather than another source record unless the JSON separately lists that larger preparation.

Actual The Super Sub preparation can differ from the reference serving, and availability can change without this page changing at the same moment. For The Super Sub, the most reliable use is comparison: hold the rest of the order constant, swap one printed row, and observe which fields move. Ingredient, allergen, medical, and current-recipe questions involving The Super Sub still require the restaurant or an appropriately qualified professional.

A repeatable decision check for The Super Sub

Before using the The Super Sub figures, confirm that the menu name and Regular serving match the intended order. Next, place the The Super Sub row beside a realistic alternative from the peer table and choose the one or two nutrient fields that actually drive the decision. Finally, add every planned companion so the 840-calorie standalone value for The Super Sub is not mistaken for a complete breakfast, snack, side, bowl, or meal.

Frequently asked questions