Muscle Gain
Best High-Protein Jersey Mike's Orders in 2026
The best high-protein Jersey Mike's orders in 2026, from the #19 BBQ Beef to a roast beef Sub in a Tub, with official calories and protein for each.
The short answer
The best high-protein order at Jersey Mike's in 2026 is a regular #6 Roast Beef and Provolone Mike's Way without the oil: about 660 calories and 57 grams of protein, based on Jersey Mike's nutrition calculator. For fewer calories, the same sub as a Sub in a Tub is about 350 calories with 45 grams. The #19 BBQ Beef has the most protein of any regular sub, at 60 grams for 710 calories.
Jersey Mike's is one of the better sub shops for protein, because its roast beef, chicken and steak portions are generous. The catch is one ingredient most people never think about: the olive oil blend in "Mike's Way" adds about 250 calories to a regular sub and no protein at all.
Here's what to order, with numbers added up from the ingredient values in Jersey Mike's nutrition calculator. If you're comparing sub shops, our guide to Subway orders to bulk up covers the closest rival.
What has the most protein at Jersey Mike's?#
The #19 BBQ Beef has the most protein of any regular Jersey Mike's sub, with about 60 grams for 710 calories. The #12 Cancro Special (59 grams) and the #6 Roast Beef and Provolone (57 grams) are close behind. For protein per calorie, the hot chicken subs and the #19 lead the menu. These are regular subs on white bread, made the default way:
| Regular sub | Calories | Protein | Protein per 100 cal |
|---|---|---|---|
| #19 BBQ Beef | 710 | 60 g | 8.5 g |
| #5 Steak, Egg and Cheese (breakfast) | 710 | 53 g | 7.5 g |
| #16 Mike's Chicken Philly | 680 | 48 g | 7.1 g |
| #55 Big Kahuna Chicken Cheese Steak | 740 | 51 g | 6.9 g |
| #6 Roast Beef and Provolone | 910 | 57 g | 6.3 g |
| #12 Cancro Special | 970 | 59 g | 6.1 g |
| #17 Mike's Famous Philly | 750 | 46 g | 6.1 g |
| #7 Turkey and Provolone | 820 | 45 g | 5.5 g |
| #13 The Original Italian | 960 | 47 g | 4.9 g |
| #10 Tuna Fish | 1,060 | 33 g | 3.1 g |
Totals from Jersey Mike's nutrition calculator as of October 2026, rounded to the nearest 10 calories and gram. Cold subs include the default Mike's Way toppings with the olive oil blend. Menus vary by location.
What is the best high-protein order at Jersey Mike's?#
The best high-protein order at Jersey Mike's is a roast beef sub with the oil left off. The roast beef carries most of the protein, and skipping the oil blend cuts about 250 calories without losing a gram. These orders are added up from Jersey Mike's published ingredient values:
| Order | Calories | Protein |
|---|---|---|
| #6 Roast Beef and Provolone Sub in a Tub, no oil | 350 | 45 g |
| #19 BBQ Beef Sub in a Tub | 400 | 48 g |
| #6 Roast Beef and Provolone, regular, no oil | 660 | 57 g |
| #19 BBQ Beef, regular | 710 | 60 g |
| #12 Cancro Special, regular, no oil | 720 | 59 g |
| #6 Roast Beef, regular, no oil, extra meat | 760 | 74 g |
| #19 BBQ Beef, giant (bulking) | 1,290 | 107 g |
The regular #6 without oil is the best everyday pick: 57 grams of protein for about 660 calories. If you're cutting, the Sub in a Tub version drops to about 350 calories and still has 45 grams. If you're bulking, a giant #19 BBQ Beef tops 100 grams in one order.
How many calories does Mike's Way add?#
Mike's Way adds about 280 calories to a regular sub, almost all of it from the oil. Jersey Mike's lists the olive oil blend at about 250 calories with 0 grams of protein, while the onions, lettuce, tomatoes, red wine vinegar and spices add only about 30 calories together.
That's why the same #6 Roast Beef and Provolone is about 910 calories made the default way and 660 without the oil. Ask for "Mike's Way, no oil" or "light oil" and keep the vinegar and spices for flavor. Mayo is no better: Jersey Mike's lists it at about 260 calories on a regular sub.
Is the Sub in a Tub high in protein?#
Yes. A Sub in a Tub drops the bread, which is about 310 calories and 12 grams of protein on a regular sub. Jersey Mike's nutrition calculator lists it as the "Bowl" size. That makes the tub the best protein-per-calorie format on the menu:
- #6 Roast Beef and Provolone, no oil: about 350 calories, 45 grams of protein.
- #19 BBQ Beef: about 400 calories, 48 grams.
- #16 Mike's Chicken Philly: about 380 calories, 37 grams.
- #12 Cancro Special, no oil: about 410 calories, 47 grams.
- #7 Turkey and Provolone, no oil: about 240 calories, 30 grams.
With the oil blend, a tub can cost more calories than you'd expect: the #6 tub is about 600 calories made the default way, for the same 45 grams.
Are Jersey Mike's hot subs or cold subs better for protein?#
The hot subs are usually better for protein per calorie, because they're made without the oil blend. The #16 Mike's Chicken Philly has 48 grams for 680 calories, and the #55 Big Kahuna Chicken Cheese Steak has 51 grams for 740 calories.
Among the cold subs, the roast beef options win once the oil is gone. The #7 Turkey and Provolone without oil is about 570 calories with 45 grams, but it carries about 1,980 mg of sodium, close to the FDA's 2,300 mg daily limit. The regular #6 has about 1,320 mg. The Big Kahuna Chicken Cheese Steak has about 2,740 mg, more than the full daily limit.
Does the bread choice change the protein?#
Barely. Jersey Mike's lists its regular white bread at about 310 calories and 12 grams of protein, and its wheat bread at almost exactly the same numbers. The rosemary parmesan bread is a little higher, at about 340 calories and 14 grams. A wrap or a Sub in a Tub changes the numbers far more than the type of bread does.
Size matters more. A mini #6 Roast Beef and Provolone without oil is about 440 calories with 38 grams of protein, and a giant is about 1,280 calories with 110 grams.
What should you skip at Jersey Mike's when you want protein?#
Skip the subs that get most of their calories from mayo, oil and cured meats rather than lean protein:
- #10 Tuna Fish, regular: about 1,060 calories, 33 grams of protein. The tuna salad alone is about 470 calories.
- #9 Club Supreme, regular: about 1,190 calories, 59 grams. Good protein, but at nearly twice the calories of the #6 without oil.
- #43 Chipotle Cheese Steak, regular: about 1,040 calories, 46 grams.
- Sides: a bag of chips is about 240 calories with 3 grams of protein, a cookie is about 280 calories with 3 grams, and a brownie is about 500 calories with 5 grams.
A regular fountain soda adds about 280 calories with no protein, so water or a diet soda keeps the meal's calories on the sub.
How does Jersey Mike's compare to other chains for protein?#
Jersey Mike's does well. A #6 Sub in a Tub without oil works out to about 13 grams of protein per 100 calories, and a regular #19 BBQ Beef to about 8.5, which beats most burgers. Our guide to high protein fast food compares the top orders across chains, and our best high-protein Wendy's orders cover a burger chain for comparison.
Protein matters if you lift. A 2018 meta-analysis in the British Journal of Sports Medicine of 49 studies found that protein supplementation increased gains in muscle mass and strength from resistance training, with no further gains in muscle mass beyond a total intake of about 1.6 grams per kilogram of body weight a day.
At a local deli or sub shop without posted nutrition, Menu Scan AI can help. Snap the menu with your iPhone and it estimates calories, protein, carbs and fat for each dish from the menu descriptions, then labels the best matches for your goal. The app is free to download; its listing says an annual subscription is required for full access, including menu scanning and AI nutrition analysis.
Frequently asked questions#
What is the highest protein sub at Jersey Mike's?#
Among regular subs, the #19 BBQ Beef has the most protein, at about 60 grams for 710 calories. The giant #19 has about 107 grams, and the giant #6 Roast Beef and Provolone has about 110 grams.
How much protein is in a Jersey Mike's #6?#
A regular #6 Roast Beef and Provolone has about 57 grams of protein. It's about 910 calories made Mike's Way and about 660 calories without the oil blend.
How many calories are in Jersey Mike's oil?#
Jersey Mike's lists the olive oil blend at about 250 calories on a regular sub, with no protein. Asking for no oil or light oil is the easiest way to cut calories on a cold sub.
Is a Jersey Mike's Sub in a Tub good for weight loss?#
It can be. A #6 Roast Beef and Provolone Sub in a Tub without oil is about 350 calories with 45 grams of protein, but the same tub made with the oil blend is about 600 calories.
What is the healthiest high-protein sub at Jersey Mike's?#
A regular #6 Roast Beef and Provolone without oil is a strong pick: about 660 calories, 57 grams of protein and about 1,320 mg of sodium, less sodium than most of the other high-protein subs.
Sources#
- Jersey Mike's: Nutrition Information, calories, protein and sodium by ingredient for each sub and size
- Morton et al., British Journal of Sports Medicine (2018), protein intake and muscle gains from resistance training
- FDA: Sodium in Your Diet, the 2,300 mg daily sodium limit