The 5 Best High-Protein Jersey Mike's Subs

If you're trying to hit protein goals, then you probably have a list of go-to meals that you make at home, like a few of these high-protein breakfast foods that aren't just eggs. For days when you need to grab a quick meal out, however, it helps to know ahead of time which options are protein-rich. And if you're a Jersey Mike's fan, then you'll be pleased to know that we've compiled a short list of some of the popular sandwich chain's highest-protein subs.

Every sandwich here has at least 39 grams of protein, which will help you make a dent in your daily goals. To put this into perspective, experts recommend that the average adult consume 0.8 grams of protein per each kilogram of body weight — or about 60 grams of protein for a 165-pound person. This recommendation may vary depending on specific health circumstances or goals. But with the average adult in mind, a sandwich with 39 grams of protein should help them reach over half the amount of protein they're aiming for that day.

For the purposes of this article, each of these amounts reflects a Regular-size sandwich (so, to increase the amount, you could go for a Giant size instead), served on white bread. If you spring for another type of bread, the protein amount only varies by a few grams.

If you decide to try Jersey Mike's Turkey and Provolone sandwich — which, by the way, took third place in our ranking of the best Jersey Mike's subs — the total protein count comes out to 45.37 grams per sandwich. This is already a high amount that will make a significant dent in your daily goal, but there are also ways to pump up the amount of protein even further.

For example, if you add extra meat, that amount raises to 57.28 grams or, with extra cheese, 54.07. If you really want to maximize the protein content of the Turkey and Provolone, add bacon (which, on its own, adds an extra 5 grams) on top of the extra meat and cheese. Combine all three of these additions, and you get a total of 70.95 grams of protein per sandwich, which may allow you to reach your total daily protein goal, all within one delicious meal.

The Cancro Special sub at Jersey Mike's — which got its name thanks to a Pepsi delivery man's unique order — consists of roast beef, pepperoni, and provolone, plus the toppings of your choice. If you get it "Mike's Way," it includes tomato, onions, lettuce, red wine vinegar, and an olive oil blend, as well as salt and oregano.

Based on the fact that there are two kinds of meat in this sandwich (as well as cheese), it's obvious that this item is a good choice for a protein-rich meal. Specifically, a Regular-sized Cancro Special, served Mike's Way, comes out to 59.05 grams of protein. You'll definitely want to add extra pepperoni, not only because it adds even more protein, but also because we don't think the standard version of this sub is worth ordering: The pepperoni flavor is a little lost amid everything else going on, so adding extra solves this problem. However, adding extra pepperoni only increases the protein count by about 4 grams, so you'll also want to add extra roast beef and extra cheese. Together, this will boost the total to 84.36 grams.

You may be wondering if you can still get a protein-rich sandwich at Jersey Mike's even if you're a vegetarian or trying to cut back on your meat consumption. Fortunately, the answer is yes thanks to one produce-filled sandwich. Fittingly titled The Veggie, this sandwich includes Swiss cheese, provolone, and green bell peppers (as well as the veggies included in Mike's Way or any other veggies you want to add on) for a total 39.35 grams of protein.

Unsurprisingly, given that there isn't any meat, this is the sandwich with the least amount of protein on this list. Still, there's no denying that 39 grams is a significant amount for just one meal, even if you decide to eat it as-is. If you do want to increase the protein, however, you can add extra Swiss and provolone, which will increase the protein count to 55.34 grams. If you're not a vegetarian but simply want to order this veggie-filled sandwich, try adding bacon for a protein total of 68.05 grams.

Jersey Mike's Bacon Ranch Chicken Cheese Steak is a hot sub made up of grilled chicken, white American cheese, lettuce, tomato, bacon, and (of course) ranch dressing to complete the sandwich. This sub comes out to a total of 55.05 grams of protein, which is one of the highest protein counts on this list before add-ons. In other words, it's sure to make a hefty contribution to your protein intake for the day, no matter what your specific goal is.

Like all of the other subs included here, there are easy ways to add extra protein — namely bulking up on the meat and cheese. If you don't want to stuff the sandwich, adding extra chicken increases the protein count by a full 14 grams, bringing the total to 69.68. But if you do want to go the extra mile by adding extra meat, bacon, and cheese, then the total will come out to a whopping 79.33 grams.

The Original Italian sub is a classic at Jersey Mike's. It's made up of provolone cheese and five delicious meats: ham, salami, pepperoni, prosciuttini, and cappacuolo. Ordering it Mike's Way just takes it to the next level in terms of both flavor and overall goodness. As for the protein amount, this meat lover's sandwich contains 46.78 grams. Since it already has a lot of meat, you may be hesitant to add extra, even for the sake of protein. In this case, you can simply add extra cheese, which will increase the grams to 55.48.

Alternatively, if you're in the mood for a super filling and hearty sandwich, adding extra meat and cheese will get the protein count up to 70.4 grams. While it may not do much for the protein content, if you want to further elevate this sandwich (or any sandwich on this list), then you need to know about the hack that combines two of Jersey Mike's condiments for the ultimate spicy sauce: chipotle mayo and hot chopped pepper relish.