Dining Out Guide

Eating Healthy at Jimmy John's

From SparkPeople’s Editors

Since 1983, this fast-food sandwich chain has been growing in popularity and success in its quest to be in a "position of power in a worldwide sandwich empire." Jimmy John's has a focus on wholesome ingredients such as meats without fillers, real mayonnaise and olive oil. The chain bakes its own bread and slices and prepares meat and vegetable ingredients in-house every day. Although the ingredients may be wholesome, it's still important to keep an eye on calories and fat, as those sandwich fixings can add up fast! Here are some tips for navigating the menu during your next Jimmy John's visit.

  • Portion and ingredient control will be the key to your success when enjoying sandwiches at Jimmy John's. Be sure to visit their website and use the terrific nutrition calculator that allows you easy access to accurate nutrition information as you customize your sandwich to meet your needs.

  • Many of Jimmy John's menu items tend to be high in sodium, so choose carefully if you are watching your sodium intake.

  • Sub sandwiches are Jimmy John's specialty and are the better nutritional choice over their club sandwiches. The clubs tend to have more saturated fat due to the added bacon. Overall, the #4 Turkey Tom with no mayo (321 calories/.83 g fat/920 mg sodium) is your best sandwich option.

  • Selecting the 7-grain bread as a substitute for the enriched white French bread can increase your fiber intake by 5 grams. However, it will also provide 20 additional grams of carbohydrate, 5 additional grams of fat, and an extra 100 calories to the sandwich as well. If increasing fiber is your focus, it may be a good substitution, but if fat and calories is of most importance, stick with the French bread.

  • If you want to limit carbohydrates, turn your selection into a JJ Unwich. You can get the same meats and veggies in a lettuce wrap for a fresh take on a wrapped sandwich. Select either the Turkey Unwich (87 calories/.9 g fat/497 mg sodium) or the Ham Unwich (140 calories/6 g fat/671 mg sodium).

  • Loading up on the veggies is a great way to increase fiber and fullness with the lowest calorie, fat, and sodium impact. Take advantage of the freebies like onions, lettuce, alfalfa sprouts, tomato, and cucumber and ask for doubles of your favorites. A great choice would be the #8 Vegetarian sandwich (385 calories/9 g fat/699 mg sodium).

    Use this calculator to build a healthy sandwich before your next visit to Jimmy John's.

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