Jersey Mike’s Super Sub | Sizes, Calories, Ingredients & Menu Guide USA (2025)
By: John Mark | Updated On: July 11
The Super Sub at Jersey Mike’s is one of the most loved cold subs in the USA. It’s a tasty sub with soft meat and fresh flavor. You can eat it at lunch or dinner. It comes in small or big sizes, so you can pick what you need. People like it because it has cold meat, soft cheese, and fresh veggies.
In 2025, Jersey Mike’s still sells the Super Sub all over the USA. You can get it in different styles: Mini, Regular, Giant, Wrap, or Bowl. Whether you want a small bite or a full meal, there’s a version for everyone. And if you’re counting calories or want to know how to burn them, this guide will help.
More to See: Club Sub
What is Jersey Mike’s Super Sub?
Super sub jersey mikes is a cold sandwich with ham, prosciuttini, and cappacuolo. It has cheese, lettuce, tomato, and onion. You can also add oil, vinegar, and seasonings if you like. It tastes like a classic Italian sub.
Jersey Mikes Super Sub Ingredients
Here are the main ingredients inside a Jersey Mike Super Sub:
- Ham.
- Prosciuttini.
- Cappacuolo.
- Provolone cheese.
- Lettuce.
- Tomatoes.
- Onions.
- Olive oil blend (optional).
- Red wine vinegar (optional).
- Oregano, salt, and pepper (optional).
|
Size |
Price (Approx.) |
Calories (Approx.) |
|---|---|---|
|
Mini |
$7.95 |
480 CAL |
|
Regular |
$11.15 |
790 CAL |
|
Giant |
$18.85 |
1500 CAL |
This Subs are fresh and tasty. You can add these add-ons according to your taste and preference. The table below shows the price of each add-on so you can pick what you like.
|
ADD-ONS |
Mini |
Reg/Wrap |
Giant |
|---|---|---|---|
|
Add Bacon |
+ $1.30 |
+ $2.10 |
+ $3.25 |
|
Add Pepperoni |
+ $1.50 |
+ $2.35 |
+ $3.95 |
|
Extra Cheese |
+ $1.00 |
+ $1.50 |
+ $2.50 |
|
Add Avocado |
+ $1.50 |
+ $1.95 |
+ $3.00 |
|
Extra Meat |
+ $1.50 |
+ $2.35 |
+ $3.95 |
|
Add Fork (Only to the bowl) |
+ $0.00 |
|
|
|
Add Knife (Only Bowl) |
+ $0.00 |
|
|
Jersey Mike’s Super Sub Regular Size
The Regular size is the most popular. It’s about 7 inches long and perfect for a standard lunch. It gives a good balance of meat, cheese, and veggies. It’s not too heavy and not too light, just right for a quick and tasty meal.
|
Price |
Calories |
|---|---|
|
$11.15 |
790 CAL |
jersey mike’s super sub nutrition (Regular)
|
Name |
Total Calories (cal) |
Total Fat (g) |
Saturated Fat (g) |
Trans Fat (g) |
Cholesterol (mg) |
Sodium (mg) |
Total Carbohydrate (g) |
Dietary Fiber (g) |
Sugars (g) |
Protein (g) |
|---|---|---|---|---|---|---|---|---|---|---|
|
Boiled Ham |
56.18 |
2.14 |
0.81 |
0 |
19.40 |
478.37 |
1.04 |
0 |
1.04 |
8.46 |
|
Cappacuolo |
25.53 |
0.71 |
0.20 |
0 |
8.70 |
205.90 |
1.07 |
0 |
0.92 |
3.83 |
|
Prosciuttini |
49.74 |
1.18 |
0.21 |
0 |
14.67 |
417.52 |
2.10 |
0 |
1.78 |
7.87 |
|
Provolone |
117.67 |
8.95 |
5.34 |
0.35 |
25.18 |
263.65 |
0.74 |
0 |
0.10 |
8.52 |
|
White Bread |
261.39 |
2.53 |
0.38 |
0 |
0 |
590.01 |
49.52 |
2.05 |
1.50 |
9.66 |
|
Onions |
3.40 |
0.01 |
0 |
0 |
0 |
0.34 |
0.80 |
0.14 |
0.36 |
0.09 |
|
Lettuce |
11.91 |
0.12 |
0.03 |
0 |
0 |
8.52 |
2.52 |
0.96 |
1.59 |
0.78 |
|
Tomatoes |
14.73 |
0.18 |
0.03 |
0 |
0 |
4.11 |
3.18 |
0.99 |
2.16 |
0.72 |
|
Red Wine Vinegar |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
|
Olive Oil Blend |
252 |
28 |
4.12 |
0.31 |
0 |
0 |
0 |
0 |
0 |
0 |
|
Oregano |
0.98 |
0.02 |
0.01 |
0 |
0 |
0.09 |
0.25 |
0.16 |
0.02 |
0.03 |
|
Salt |
0 |
0 |
0 |
0 |
0 |
48.90 |
0 |
0 |
0 |
0 |
Jersey Mike’s Super Sub Mini Size
The Mini Super Sub is the smallest option. It’s great for a snack, a child’s meal, or when you want something light. It has all the same ingredients, just in a smaller portion. It’s about 5 inches long.
|
Price |
Calories |
|---|---|
|
$7.95 |
480 CAL |
Nutrition (Mini)
|
Name |
Total Calories (cal) |
Total Fat (g) |
Saturated Fat (g) |
Trans Fat (g) |
Cholesterol (mg) |
Sodium (mg) |
Total Carbohydrate (g) |
Dietary Fiber (g) |
Sugars (g) |
Protein (g) |
|---|---|---|---|---|---|---|---|---|---|---|
|
Boiled Ham |
37.45 |
1.43 |
0.54 |
0 |
12.94 |
318.91 |
0.70 |
0 |
0.70 |
5.64 |
|
Cappacuolo |
16.52 |
0.46 |
0.13 |
0 |
5.63 |
133.23 |
0.69 |
0 |
0.59 |
2.48 |
|
Prosciuttini |
24.87 |
0.59 |
0.10 |
0 |
7.34 |
208.76 |
1.05 |
0 |
0.89 |
3.94 |
|
Provolone |
78.45 |
5.97 |
3.56 |
0.23 |
16.78 |
175.77 |
0.50 |
0 |
0.06 |
5.68 |
|
White Bread |
172.52 |
1.67 |
0.25 |
0 |
0 |
389.40 |
32.68 |
1.35 |
0.99 |
6.37 |
|
Onions |
2.27 |
0.01 |
0 |
0 |
0 |
0.23 |
0.53 |
0.10 |
0.24 |
0.06 |
|
Lettuce |
7.94 |
0.08 |
0.02 |
0 |
0 |
5.68 |
1.68 |
0.64 |
1.06 |
0.52 |
|
Tomatoes |
9.82 |
0.12 |
0.02 |
0 |
0 |
2.74 |
2.12 |
0.66 |
1.44 |
0.48 |
|
Red Wine Vinegar |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
|
Olive Oil Blend |
126 |
14 |
2.06 |
0.16 |
0 |
0 |
0 |
0 |
0 |
0 |
|
Oregano |
0.66 |
0.01 |
0 |
0 |
0 |
0.06 |
0.17 |
0.11 |
0.01 |
0.02 |
|
Salt |
0 |
0 |
0 |
0 |
0 |
32.23 |
0 |
0 |
0 |
0 |
Jersey Mike’s Super Sub Giant Size
The Giant Super Sub is huge! It’s about 15 inches long and meant to be shared (or for a very big appetite). You get more meat, cheese, and toppings. It’s perfect for parties or when you’re super hungry.
|
Price |
Calories |
|---|---|
|
$18.85 |
1500 CAL |
Nutrition (Giant)
|
Name |
Total Calories (cal) |
Total Fat (g) |
Saturated Fat (g) |
Trans Fat (g) |
Cholesterol (mg) |
Sodium (mg) |
Total Carbohydrate (g) |
Dietary Fiber (g) |
Sugars (g) |
Protein (g) |
|---|---|---|---|---|---|---|---|---|---|---|
|
Boiled Ham |
92.07 |
3.51 |
1.33 |
0 |
31.80 |
783.99 |
1.71 |
0 |
1.71 |
13.87 |
|
Cappacuolo |
42.06 |
1.16 |
0.34 |
0 |
14.34 |
339.12 |
1.76 |
0 |
1.51 |
6.31 |
|
Prosciuttini |
87.05 |
2.07 |
0.36 |
0 |
25.68 |
730.66 |
3.67 |
0 |
3.11 |
13.78 |
|
Provolone |
196.12 |
14.92 |
8.90 |
0.58 |
41.96 |
439.42 |
1.24 |
0 |
0.16 |
14.20 |
|
White Bread |
522.78 |
5.05 |
0.76 |
0 |
0 |
1,180.01 |
99.04 |
4.10 |
3 |
19.31 |
|
Onions |
5.67 |
0.02 |
0.01 |
0 |
0 |
0.57 |
1.33 |
0.24 |
0.60 |
0.16 |
|
Lettuce |
19.85 |
0.20 |
0.05 |
0 |
0 |
14.20 |
4.20 |
1.60 |
2.65 |
1.30 |
|
Tomatoes |
24.55 |
0.30 |
0.05 |
0 |
0 |
6.85 |
5.30 |
1.65 |
3.60 |
1.20 |
|
Red Wine Vinegar |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
|
Olive Oil Blend |
504 |
56 |
8.24 |
0.62 |
0 |
0 |
0 |
0 |
0 |
0 |
|
Oregano |
1.88 |
0.03 |
0.01 |
0 |
0 |
0.18 |
0.49 |
0.30 |
0.03 |
0.06 |
|
Salt |
0 |
0 |
0 |
0 |
0 |
97.80 |
0 |
0 |
0 |
0 |
Jersey Mike’s Super Sub Wrap
Don’t want bread? You can get the Super Sub as a wrap. All the ingredients are rolled up in a soft flour tortilla. It’s a good option if you like handheld meals but want something lighter than a full sub.
|
Price |
Calories |
|---|---|
|
$11.15 |
840 CAL |
Nutrition (Wrap)
|
Name |
Total Calories (cal) |
Total Fat (g) |
Saturated Fat (g) |
Trans Fat (g) |
Cholesterol (mg) |
Sodium (mg) |
Total Carbohydrate (g) |
Dietary Fiber (g) |
Sugars (g) |
Protein (g) |
|---|---|---|---|---|---|---|---|---|---|---|
|
Boiled Ham |
56.18 |
2.14 |
0.81 |
0 |
19.40 |
478.37 |
1.04 |
0 |
1.04 |
8.46 |
|
Cappacuolo |
25.53 |
0.71 |
0.20 |
0 |
8.70 |
205.90 |
1.07 |
0 |
0.92 |
3.83 |
|
Prosciuttini |
49.74 |
1.18 |
0.21 |
0 |
14.67 |
417.52 |
2.10 |
0 |
1.78 |
7.87 |
|
Provolone |
117.67 |
8.95 |
5.34 |
0.35 |
25.18 |
263.65 |
0.74 |
0 |
0.10 |
8.52 |
|
White Wrap |
310 |
7 |
3 |
0 |
0 |
740 |
52 |
2 |
0 |
8 |
|
Onions |
3.40 |
0.01 |
0 |
0 |
0 |
0.34 |
0.80 |
0.14 |
0.36 |
0.09 |
|
Lettuce |
11.91 |
0.12 |
0.03 |
0 |
0 |
8.52 |
2.52 |
0.96 |
1.59 |
0.78 |
|
Tomatoes |
14.73 |
0.18 |
0.03 |
0 |
0 |
4.11 |
3.18 |
0.99 |
2.16 |
0.72 |
|
Red Wine Vinegar |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
|
Olive Oil Blend |
252 |
28 |
4.12 |
0.31 |
0 |
0 |
0 |
0 |
0 |
0 |
|
Oregano |
0.98 |
0.02 |
0.01 |
0 |
0 |
0.09 |
0.25 |
0.16 |
0.02 |
0.03 |
|
Salt |
0 |
0 |
0 |
0 |
0 |
48.90 |
0 |
0 |
0 |
0 |
Jersey Mike’s Super Sub Bowl
If you’re watching carbs or on a keto diet, go for the Bowl version. This has everything except the bread. You get a bowl full of meat, cheese, lettuce, tomato, onions, and your toppings. It’s low carb, high protein, and very filling.
|
Price |
Calories |
|---|---|
|
$11.55 |
530 CAL |
Nutrition (Bowl)
|
Name |
Total Calories (cal) |
Total Fat (g) |
Saturated Fat (g) |
Trans Fat (g) |
Cholesterol (mg) |
Sodium (mg) |
Total Carbohydrate (g) |
Dietary Fiber (g) |
Sugars (g) |
Protein (g) |
|---|---|---|---|---|---|---|---|---|---|---|
|
Boiled Ham |
56.18 |
2.14 |
0.81 |
0 |
19.40 |
478.37 |
1.04 |
0 |
1.04 |
8.46 |
|
Cappacuolo |
25.53 |
0.71 |
0.20 |
0 |
8.70 |
205.90 |
1.07 |
0 |
0.92 |
3.83 |
|
Prosciuttini |
49.74 |
1.18 |
0.21 |
0 |
14.67 |
417.52 |
2.10 |
0 |
1.78 |
7.87 |
|
Provolone |
117.67 |
8.95 |
5.34 |
0.35 |
25.18 |
263.65 |
0.74 |
0 |
0.10 |
8.52 |
|
Onions |
3.40 |
0.01 |
0 |
0 |
0 |
0.34 |
0.80 |
0.14 |
0.36 |
0.09 |
|
Lettuce |
11.91 |
0.12 |
0.03 |
0 |
0 |
8.52 |
2.52 |
0.96 |
1.59 |
0.78 |
|
Tomatoes |
14.73 |
0.18 |
0.03 |
0 |
0 |
4.11 |
3.18 |
0.99 |
2.16 |
0.72 |
|
Red Wine Vinegar |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
|
Olive Oil Blend |
252 |
28 |
4.12 |
0.31 |
0 |
0 |
0 |
0 |
0 |
0 |
|
Oregano |
0.98 |
0.02 |
0.01 |
0 |
0 |
0.09 |
0.25 |
0.16 |
0.02 |
0.03 |
|
Salt |
0 |
0 |
0 |
0 |
0 |
48.90 |
0 |
0 |
0 |
0 |
How to Burn jersey mike’s super sub calories (All Sizes)
Calories may change based on toppings and sauces.
|
Size |
Calories |
Timing |
|---|---|---|
|
Mini |
480 cal |
40 minute walk or 20 min jog |
|
Regular |
790 cal |
1 hour walk or 35 min jog |
|
Giant |
1500 cal |
2 hour walk or 1 hour jog |
|
Wrap |
840 cal |
50 min walk or 30 min jog |
|
Bowl |
530 cal |
45 min walk or 25 min jog |
Jersey mike Super sub Review
Frequently Asked Question (FAQ)
Final Thoughts
The Jersey Mike’s Super Sub is a yummy cold sandwich that many people in the USA enjoy in 2025. You can get it in different sizes like Mini, Regular, Giant, Wrap, or Bowl. Pick the one that’s right for you. It’s good for a big meal or even if you’re eating light. Just enjoy it and try to stay active to burn off the extra calories.
