Navigating the world of fast food and nutrition can feel like a maze, especially when you’re trying to make healthier choices. Jimmy John’s, known for its “Freaky Fast” sandwiches, offers a wide array of options, but understanding their nutritional content is key to enjoying your meal while staying aligned with your health goals. Whether you’re counting calories, watching your carb intake, or simply curious about what’s in your favorite sub, this comprehensive guide breaks down Jimmy John’s nutrition facts to help you make informed decisions. We’ll explore the menu’s nutritional landscape, highlighting both the most and least nutritious choices across different categories, and provide tips for customizing your order to better suit your dietary needs.
Unpacking Jimmy John’s Menu: Nutritious vs. Less Nutritious Options
Jimmy John’s menu is categorized into Favorites, Originals, Little Johns, Plain Slims, Sides, and Drinks, each offering a range of nutritional profiles. To simplify your choices, let’s start by identifying some of the best and worst options within these categories, providing a quick overview before diving into more detail.
| Most Nutritious Options | Least Nutritious Options |
|---|---|
| Bootlegger Club (Favorites) | Spicy East Coast Salami (Favorites) |
| Turkey Tom (Originals) | The Veggie (Originals) |
| Little John #4 (Little Johns) | Little John #6 (Little Johns) |
| Slim 4 (Plain Slims) | Slim 5 (Plain Slims) |
| Jumbo Kosher Dill Pickle (Sides) | Chocolate Chip Cookie (Sides) |
| Dasani Bottled Water (Drinks) | Dr Pepper (Drinks) |
This table offers a starting point for making healthier choices at Jimmy John’s. But to truly understand why these options are categorized as such, and to empower you to make choices based on your specific needs, let’s delve deeper into each menu section.
Favorites: Navigating Flavor and Nutrition
The “Favorites” menu at Jimmy John’s is where you’ll find signature combinations, often packed with meats, cheeses, and flavorful sauces. While delicious, these can also be calorie-dense. However, with smart choices and customizations, you can still enjoy a “Favorite” while being mindful of nutrition.
✓ Bootlegger Club: A Balanced Favorite
Alt text: A vibrant and appetizing Jimmy John’s Bootlegger Club sandwich, showcasing layers of roast beef and turkey breast, fresh lettuce, ripe tomatoes, and creamy mayonnaise on a French roll, highlighting its ingredients and appeal.
The Bootlegger Club is a popular choice, featuring roast beef and turkey breast, topped with lettuce, tomato, and mayonnaise on an 8-inch French sub. Nutritionally, the standard Bootlegger Club contains approximately 680 calories, 23g of fat, 3.5g of saturated fat, 71g of carbohydrates, 44g of protein, and 1,890mg of sodium.
Smart Swaps for a Healthier Bootlegger:
- Go Unwich: Opting for the Unwich (lettuce wrap) version dramatically reduces carbohydrates and calories. The Bootlegger Club Unwich clocks in at just 330 calories, 20g fat, 3.5g saturated fat, a mere 5g carbohydrates, 31g protein, and 1,180mg sodium. This is a significant reduction, especially in carbs and sodium.
- Skip the Mayo: Mayonnaise adds a considerable amount of calories and fat. Omitting mayo can save you around 160 calories and 16g of fat on the 8-inch sub, further lightening your meal.
The Bootlegger Club, especially when customized as an Unwich and without mayo, becomes a much more nutritious option within the “Favorites” category, offering a good source of protein with fewer carbs and calories.
✗ Spicy East Coast Salami: Higher in Calories and Sodium
Alt text: A close-up shot of a Jimmy John’s Spicy East Coast Italian sandwich, emphasizing the generous layers of Genoa salami, capicola, provolone cheese, hot peppers, and fresh vegetables, highlighting its rich and flavorful ingredients.
On the other end of the spectrum, the Spicy East Coast Salami sandwich is a less nutritious “Favorite” choice. Loaded with two servings of Genoa salami, capicola, provolone cheese, and topped with lettuce, tomato, mayonnaise, sauce, onions, and hot peppers on 8-inch French gutted bread, it packs a nutritional punch – and not in a good way. This sandwich delivers approximately 970 calories, 59g fat, a substantial 22g saturated fat, 54g carbohydrates, 54g protein, and a very high 3,250mg sodium.
Making a Better Choice:
- Consider the Italian Night Club: If you crave the flavors of salami and capicola, the Italian Night Club offers a similar taste profile but with a single serving of each meat, reducing calories, fat, and sodium. The Italian Night Club still contains 930 calories, 46g fat, 14g saturated fat, 77g carbohydrates, 48g protein, and 2,850mg sodium on an 8-inch regular sandwich, but it’s a step down from the Spicy East Coast Salami.
- Unwich is Still an Option: Choosing the Unwich version will eliminate 43g of carbohydrates from the Spicy East Coast Salami, but it remains high in fat and sodium due to the meats and cheeses.
While the Spicy East Coast Salami is flavorful, its high calorie, fat, and sodium content makes it a less desirable choice for those prioritizing nutrition. Opting for the Italian Night Club or customizing with fewer meats and cheeses can be a healthier approach if you’re set on this flavor profile.
Originals: Simple Sandwiches, Varied Nutrition
The “Originals” menu at Jimmy John’s features simpler sandwiches with fewer ingredients. This category offers both surprisingly nutritious and unexpectedly less nutritious options.
✓ Turkey Tom: A Lean and Light Original
Alt text: A classic Jimmy John’s Turkey Tom sandwich, presented with sliced turkey breast, fresh lettuce and tomato, and a touch of mayonnaise on French bread, emphasizing its simplicity and fresh ingredients.
The Turkey Tom stands out as a nutritious choice within the “Originals” menu. With a straightforward ingredient list of turkey, lettuce, tomato, and mayonnaise, it’s relatively lower in calories and fat compared to many other options. An 8-inch Turkey Tom on regular French bread contains around 480 calories, 19g fat, 2.5g saturated fat, 48g carbohydrates, 23g protein, and 1,160mg sodium.
Healthier Customizations:
- Mustard Instead of Mayo: Swapping mayonnaise for mustard significantly cuts down on calories and fat. Mustard is a lower-calorie condiment that adds flavor without the extra fat. This simple swap can make the Turkey Tom even lighter.
The Turkey Tom is a solid choice for a lighter meal at Jimmy John’s, providing a good source of protein with moderate calories and fat, especially when you choose mustard over mayo.
✗ The Veggie: Surprisingly Calorie-Dense
Alt text: Jimmy John’s The Veggie sandwich, displaying layers of provolone cheese, avocado spread, fresh tomato, crisp lettuce and cucumber on French bread, highlighting its vegetarian ingredients and creamy texture.
Surprisingly, The Veggie sandwich, the only meatless option in the “Originals” category, ranks as one of the least nutritious. With provolone cheese, avocado spread, tomato, lettuce, cucumber, and mayo, it’s higher in calories and fat than you might expect for a veggie-based sandwich. The Veggie sandwich contains approximately 670 calories, 39g fat, 13g saturated fat, 50g carbohydrates, 27g protein, and 1,160mg sodium. The avocado spread, cheese, and mayo contribute significantly to the higher calorie and fat content.
Healthier Veggie Options:
- Unwich Veggie: Ordering The Veggie as an Unwich reduces carbohydrates and calories.
- Reduce Creamy Ingredients: Opting for only one of the creamy, higher-fat ingredients (cheese, avocado spread, or mayo) or eliminating them altogether will drastically reduce the fat and calorie content. You could ask for extra cucumber and lettuce to compensate for flavor and volume.
While The Veggie offers a vegetarian option, its calorie and fat content are higher than anticipated. Customizing it as an Unwich and reducing or eliminating creamy ingredients is essential for making it a healthier vegetarian choice at Jimmy John’s.
Little Johns: Smaller Size, Significant Nutritional Differences
“Little Johns” are smaller, 6.5-inch versions of Jimmy John’s popular sandwiches, marketed as ideal for kids or lighter meals. While smaller, nutritional differences still exist within this category.
✓ Little John #4: Turkey and Veggies in a Smaller Package
Alt text: A petite Jimmy John’s Little John #4 sandwich, showcasing turkey, lettuce, and tomato on a smaller French roll, emphasizing its kid-friendly size and simple ingredients.
Little John #4 mirrors the Turkey Tom in ingredients – turkey, lettuce, tomato, and mayonnaise – but comes on a smaller French sub. This smaller portion size naturally leads to lower nutritional values. A Little John #4 contains approximately 240 calories, 10g fat, 1.5g saturated fat, 24g carbohydrates, 12g protein, and 580mg sodium.
Naturally Lighter Choice:
- The smaller size of Little John #4 makes it inherently a more nutritious option compared to larger sandwiches. It’s portion-controlled and provides a decent amount of protein for its size.
Little John #4 is a good option for a lighter meal or snack, offering the same lean protein and fresh vegetables as the Turkey Tom, but in a smaller, more calorie-conscious portion.
✗ Little John #6: Creamy and Calorie-Heavy in Miniature
Alt text: A Jimmy John’s Little John #6 sandwich, featuring provolone cheese and avocado spread on a small French roll, highlighting its creamy texture and vegetarian ingredients in a smaller size.
Little John #6, similar to The Veggie Original, contains provolone cheese and avocado spread, contributing to a higher calorie and fat count even in its smaller size. Little John #6 provides approximately 340 calories, 20g fat, 7g saturated fat, 25g carbohydrates, 13g protein, and 580mg sodium.
Considering Other Little Johns:
- Little John #3: For a meatless option with fewer calories and fat, consider Little John #3 with tuna salad, lettuce, tomato, and cucumber. It provides 250 calories, 11g fat, 1.5g saturated fat, 26g carbohydrates, 10g protein, and 590mg sodium. This is a lighter alternative to Little John #6.
Despite its small size, Little John #6 is relatively high in calories and fat due to the creamy ingredients. Choosing Little John #3 or other meat-based Little Johns with leaner ingredients might be a more nutritious choice within this menu category.
Plain Slims: Keeping it Simple, But Not Always Lean
“Plain Slims” are the most simplified sandwiches on the Jimmy John’s menu, containing only meat and/or cheese, without lettuce, tomato, or mayonnaise. While simple, they still vary in nutritional content.
✓ Slim 4: Lean Turkey, Minimal Fat
Alt text: A straightforward Jimmy John’s Slim 4 sandwich, showcasing sliced turkey breast on French bread, emphasizing its simplicity and lean protein content.
Slim 4, featuring only hand-sliced turkey breast on a French sub, is a lean and relatively low-fat option within the “Plain Slims” menu. An 8-inch Slim 4 contains approximately 420 calories, a very low 3g fat, 0g saturated fat, 68g carbohydrates, 27g protein, and 1,250mg sodium. The absence of added fats and sauces keeps the fat content minimal.
Naturally Lean:
- Slim 4 is inherently a leaner option due to its simple composition of turkey and bread. It’s a good source of protein with minimal fat.
Slim 4 is an excellent choice if you’re looking for a lean and simple sandwich at Jimmy John’s. It provides a good amount of protein with very little fat, making it one of the more nutritious options on the menu.
✗ Slim 5: Meat and Cheese Combo with Higher Fat
Alt text: Jimmy John’s Slim 5 sandwich, featuring capicola, salami, and provolone cheese on French bread, highlighting its meat and cheese combination and richer flavor.
Slim 5, with capicola, salami, and provolone cheese, is a less nutritious “Plain Slim” option. The combination of processed meats and cheese increases the calorie and fat content. Slim 5 provides approximately 630 calories, 23g fat, 10g saturated fat, 69g carbohydrates, 35g protein, and 1,960mg sodium.
Healthier Meat and Cheese Alternatives:
- Slim 1: If you’re craving a meat and cheese “Slim,” consider Slim 1 with ham and provolone cheese. It has approximately 90 fewer calories than Slim 5.
- Portion Control: Since Plain Slims are just meat and cheese on bread, consider eating only half of the sandwich to reduce calorie and fat intake.
Slim 5, while protein-rich, is higher in calories and fat due to the processed meats and cheese. Slim 1 or portion control are better strategies for a more nutritious meat and cheese sandwich from the “Plain Slims” menu.
Sides: From Pickles to Cookies – Choose Wisely
Jimmy John’s side offerings are limited but range from savory to sweet, with significant nutritional differences.
✓ Jumbo Kosher Dill Pickle: Low-Calorie, High Flavor
Alt text: A whole Jimmy John’s Jumbo Kosher Dill Pickle, showcasing its size and briny appearance, emphasizing its low-calorie and tangy flavor.
The Jumbo Kosher Dill Pickle is a surprisingly nutritious side option. It’s extremely low in calories and fat. A Jumbo Kosher Dill Pickle contains only about 20 calories, 0g fat, 4g carbohydrate, 1g sugar, 1g protein, and a very high 1,710mg sodium. While high in sodium, it’s virtually calorie-free and adds a flavorful, crunchy element to your meal.
Consider Sodium Content:
- If you are watching your sodium intake, be mindful of the high sodium content of the pickle. However, as a very low-calorie side, it can be a better choice than chips or cookies from a calorie perspective.
The Jumbo Kosher Dill Pickle is a very low-calorie side option that can add flavor and crunch to your Jimmy John’s meal. Just be aware of the high sodium content, especially if you are sodium-sensitive.
✗ Chocolate Chip Cookie: A High-Calorie Treat
Alt text: A close-up of a Jimmy John’s Chocolate Chip Cookie, highlighting the visible chocolate chunks and golden-brown texture, emphasizing its sweet and indulgent nature.
The Chocolate Chip Cookie is the least nutritious side option, as expected for a dessert item. It’s high in calories, fat, and sugar. A Chocolate Chip Cookie contains approximately 410 calories, 19g fat, 12g saturated fat, 56g carbohydrate, 32g sugar, 5g protein, and 290mg sodium.
Healthier Dessert Alternatives:
- Oatmeal Raisin Cookie (Slightly Better): The Oatmeal Raisin Cookie is slightly lower in calories (370 calories, 13g fat), but it’s still high in sugar and even higher in sodium (390mg) than the chocolate chip cookie.
- Skip Dessert: The most nutritious “dessert” option is to skip the cookie altogether.
- Fruit (Not Offered): Ideally, opt for a piece of fresh fruit for a naturally sweet treat with fiber, vitamins, and minerals, though Jimmy John’s doesn’t currently offer fruit as a side.
The Chocolate Chip Cookie is a high-calorie, high-fat, and high-sugar treat that should be considered an occasional indulgence rather than a regular side choice at Jimmy John’s.
Drinks: Hydration and Calorie Considerations
Jimmy John’s drink menu includes typical fast-food beverages, ranging from calorie-free water to high-sugar sodas.
✓ Dasani Bottled Water: The Zero-Calorie Hydration Champion
Alt text: A bottle of Dasani water at Jimmy John’s, presented to emphasize its clear, refreshing appearance and status as a healthy, zero-calorie beverage option.
Dasani Bottled Water is, unsurprisingly, the most nutritious drink choice. It provides hydration with zero calories, zero fat, zero carbohydrates, zero sugar, and zero sodium.
Best Choice for Hydration:
- Water is always the best choice for hydration and overall health. Choosing water over sugary drinks is a simple way to significantly reduce your calorie and sugar intake.
- Unsweetened Iced Tea: Fuze unsweetened iced tea is another zero-calorie, zero-sugar option available at Jimmy John’s.
Dasani Bottled Water or unsweetened iced tea are the most nutritious drink choices at Jimmy John’s, providing hydration without added calories or sugar.
✗ Dr Pepper: High Sugar and Empty Calories
Alt text: A glass of Dr Pepper soda at Jimmy John’s, showcasing its dark color and fizzy texture, emphasizing its sugary and calorie-rich nature as a less healthy drink option.
Dr Pepper (22oz) is among the least nutritious drink options due to its high sugar and calorie content. A 22oz Dr Pepper contains approximately 280 calories, 0g fat, 74g carbohydrates, 0g protein, 74g sugars, and 95mg sodium. These calories are primarily from added sugars and provide little nutritional value.
Healthier Drink Swaps:
- Diet Soda (Moderate Option): Diet sodas are calorie-free, but they often contain artificial sweeteners and additives that some people prefer to avoid.
- Water or Unsweetened Tea (Best Options): Sticking to water or unsweetened iced tea remains the most nutritious approach to beverages at Jimmy John’s.
Dr Pepper and other sugary sodas are high in empty calories and sugar, offering little nutritional benefit. Choosing water, unsweetened tea, or even diet soda in moderation are healthier drink alternatives at Jimmy John’s.
Diet-Specific Options at Jimmy John’s
Jimmy John’s customizable menu can accommodate various dietary needs, including gluten-free, low-carb, low-fat, low-FODMAP, diabetes-friendly, vegetarian, and vegan diets.
Gluten-Free Choices
While Jimmy John’s doesn’t offer gluten-free bread, the Unwich lettuce wrap serves as a gluten-free alternative. Many fillings and condiments are naturally gluten-free, but cross-contamination is a risk.
Gluten-Free Options:
- Unwich Wraps: All sandwiches can be made as Unwiches.
- Fillings: Many meats (ham, turkey, roast beef, salami, capicola, bacon) and vegetables are gluten-free.
- Condiments: Avocado spread, Kickin’ Ranch, mayo, mustard, oil & vinegar.
- Sides: Regular chips, Jalapeño chips, and Thinny Chips are listed as gluten-free.
Caution: Inform staff about your gluten intolerance to minimize cross-contamination risks. The Plain Slim #4 with turkey on an Unwich is a relatively healthy gluten-free option.
Low-Carb Selections
The Unwich is ideal for low-carb diets.
Low-Carb Sandwiches (Unwich):
- Hunter’s Club Unwich
- J.J.B.L.T Unwich
- Bootlegger Club Unwich
- Club Lulu Unwich
- Turkey Tom Unwich (lower calorie and higher protein)
The Turkey Tom Unwich provides a good balance of low carbs and higher protein.
Low-Fat Options
To minimize fat, order sandwiches without cheese or mayonnaise and other fat-based sauces.
Low-Fat Menu Items:
- Slim ham (omit cheese)
- Slim roast beef
- Slim turkey
- Slim cheese Unwich (omit cheese if desired)
Slim roast beef offers a good source of protein with minimal fat.
Low-FODMAP Choices
No specific low-FODMAP menu items exist, but you can build your own.
Low-FODMAP Sandwich Components:
- Unwich wrap
- Turkey, ham, or roast beef
- Lettuce, tomato, cucumber
- Mayo, mustard, or oil and vinegar (in moderation)
A turkey Unwich with lettuce, tomato, and cucumber is a nutritious low-FODMAP option.
Diabetes-Friendly Selections
Focus on low-carb, low-sugar options.
Diabetes-Friendly Ingredients:
- Unwich wrap
- Provolone cheese (in moderation)
- Roast beef, turkey breast, or bacon
- Avocado spread, mustard, mayo, or oil and vinegar (in moderation)
- Non-starchy veggies (lettuce, tomato, sprouts, peppers, cucumber, pickles, onion)
The turkey breast protein with veggies (like in a Turkey Tom Unwich) is a good diabetes-friendly choice.
Vegetarian and Vegan Options
Jimmy John’s has limited designated vegan items, but offers vegetarian options and customizable choices.
Vegan Ingredients:
- Avocado spread
- Classic, BBQ, or Jalapeno Jimmy Chips; Thinny Chips
- Oil & vinegar and yellow mustard
- Unwich wrap and French bread (check for ingredients)
- Veggies
Vegetarian Sandwiches:
- The Veggie Sub
- Little John #6
Customize with bread, cheese, and veggies for more vegetarian meals.
Food Allergies and Safety
Jimmy John’s provides allergen information but warns about potential cross-contamination.
Major Allergens Listed:
- Milk
- Eggs
- Fish and shellfish
- Peanuts and tree nuts
- Soy
- Wheat
- Gluten
Allergen Statement: “we cannot guarantee that our food is free from any allergens… inform your cashier when placing your order.”
Exercise caution and communicate allergies clearly when ordering.
A Word From Verywell
Jimmy John’s offers customization and fresh ingredients, making healthier choices possible. The Unwich is a standout option for reducing carbs and calories. By understanding Jimmy John’s nutrition facts and utilizing customization options, you can create a satisfying and relatively healthy meal that aligns with your dietary needs and preferences. Knowing the nutritional information empowers you to enjoy Jimmy John’s while staying mindful of your health goals.
