Jersey Mike's The Veggie Nutrition Facts

Mini, Regular, and Giant The Veggie nutrition

The three-size record for The Veggie anchors Regular at 950 calories, 39.35g of protein, and 1310.48mg of sodium. Giant publishes 1900 calories, 78.14g of protein, and 2616.73mg of sodium; the Mini cells below show 570 calories and 24.42g of protein only when that size exists in the official selector.

Default ingredient build for The Veggie

The Regular The Veggie endpoint marks 11 ingredients as included by default: Provolone, Swiss, Olive Oil Blend, Red Wine Vinegar, Oregano, Salt, White Bread, Green Bell Pepper, Lettuce, Tomatoes, Onions. This exact composition distinguishes the The Veggie 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 Veggie ranks among 12 selected subs

Using only the 12 Regular source rows, The Veggie ranks 9th highest for protein at 39.35g, 12th highest for sodium at 1310.48mg, and 7th from lowest for calories at 950. 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 Veggie

Mini The Veggie lists 570 calories, while Regular adds 380 calories and 14.93g protein. Moving from Regular to Giant adds another 950 calories and 1306.25mg 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 Veggie 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 Veggie ranks 9th for protein, 12th for sodium when ranked from highest to lowest, 7th for calories when ranked from lowest to highest, and 7th for carbohydrates when ranked from lowest to highest. The The Veggie positions use the printed serving for every row and do not normalize all foods to the same weight.

The Veggie provides 39.35g of protein per Regular, which equals about 4.1 grams per 100 calories. That The Veggie density is below the 4.9-gram median for this specific peer set. The The Veggie calculation distinguishes absolute protein from protein relative to energy without making unlike serving formats interchangeable.

Common pairings shown as combined nutrition

Pairing The Veggie with #5 The Super Sub produces a combined total of 1790 calories, 81.06g protein, 138.76999999999998g carbohydrates, 102.74000000000001g fat, and 3431.31mg sodium. Every number is the sum of one Regular The Veggie row and one Regular #5 The Super Sub row.

The second example combines The Veggie with #7 Turkey and Provolone, reaching 1770 calories, 84.72g protein, 135.22g carbohydrates, 99.95g fat, and 3286.88mg sodium. The combined label matters for The Veggie because neither restaurant publishes that two-row sum as a distinct item in the frozen JSON.

How The Veggie fits four nutrition goals

Higher-protein planning

For a higher-protein objective, The Veggie contributes 39.35g before any companion item is counted, and its 4.1 grams per 100 calories sits below the peer median. The pairing with #5 The Super Sub changes that protein total to 81.06g, so the complete choice should be evaluated rather than treating the The Veggie row as the entire meal.

Lower-carbohydrate planning

For a lower-carbohydrate objective, The Veggie starts at 68.74g and sits above the peer median of 68.66499999999999g. Adding #5 The Super Sub changes the combined carbohydrate figure to 138.76999999999998g; this is why a favorable standalone position for The Veggie can disappear after a bread, rice, bean, donut, or sweetened drink is included.

Lower-sodium planning

For a lower-sodium objective, The Veggie lists 1310.48mg, which is below the 2085.745mg median inside this defined set. The The Veggie plus #7 Turkey and Provolone example totals 3286.88mg, 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 Veggie contributes 950 calories and sits above the 895-calorie peer median. The first combined example is 1790 calories and the second is 1770, so a useful decision keeps the exact companion, quantity, and serving visible instead of extending the The Veggie figure to an unspecified order.

Portion, specification, and interpretation

The source specification for The Veggie is Regular in the Cold Subs category. The The Veggie 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 Veggie 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 Veggie preparation can differ from the reference serving, and availability can change without this page changing at the same moment. For The Veggie, 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 Veggie still require the restaurant or an appropriately qualified professional.

A repeatable decision check for The Veggie

Before using the The Veggie figures, confirm that the menu name and Regular serving match the intended order. Next, place the The Veggie 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 950-calorie standalone value for The Veggie is not mistaken for a complete breakfast, snack, side, bowl, or meal.

Frequently asked questions