Jimmy John’s Menu with Calories & Nutrition Facts

Looking for a quick buyer’s guide to jimmy johns menu calories so you can order confidently today in the U.S.? The short answer: calorie totals change a lot by bread, size, and add-ons, so choose formats and swaps to control your intake.

This guide explains how to read the board, spot lower-cal picks, and limit high-cal items. Nutrition varies by French vs wheat vs Unwich, 8″ vs Little John vs Giant, and extras like mayo, cheese, and processed meats.

Top strategy: compare format first (bread + size), then ingredients (condiments, cheese, meats), then sides and drinks. Nutrition and allergen charts are available online and are the best planning tool if you track macros or have allergies.

The article roadmap covers smart swaps, low-cal choices, items to avoid, and a dietary breakdown for low‑carb, gluten-free, diabetes-friendly, and vegetarian shoppers. A scannable table later will summarize key items with calories, dietary fit, and allergens so you can decide fast.

Why Jimmy John’s Calories Matter When You’re Ordering Today

A sandwich’s listed energy is only part of the story—sodium and fat often matter more. You can pick a lower-calorie roll but still end up with high sodium or saturated fat from meats, cheese, and mayo.

What “gutted” french bread means for counts

“Gutted” french bread means the top interior crumb is removed. That cuts carbs and lowers calories from the bread itself. It matters most on Giant subs where the loaf size multiplies savings.

The biggest watch-outs: sodium, saturated fat, and portion size

• Bread vs filling: a small bread swap saves some energy, but mayo, cheese, and piled meats often add more.
• Sodium: deli meats and pickles spike salt even when calories seem reasonable.
• Saturated fat: cheese + salami + mayo drive heavier fat totals; limiting these cuts overall fat and heart risk.
• Portion psychology: choose a smaller format or split a Giant to cut intake without sacrificing taste.

Buyer’s-guide mindset: decide your non-negotiable—taste, protein, lower carbs, or lower calories—then customize with those defaults to reduce fat and sodium most of the time.

jimmy johns menu calories: How to Read the Menu Like a Buyer’s Guide

Begin with format: the sub shape and size you pick set the base for every nutrition choice.

Follow a simple reading order to build a smarter order:

1. Choose size/format (8″ sub, Little John, Slim, Giant, or Unwich).
2. Pick protein style (turkey, roast beef, or higher‑fat processed meats).
3. Select condiments (skip mayo or go light to save fat).
4. Load veggies for volume and fiber.
5. Decide on sides and drinks last.

Format decision tree:

• 8″ — standard meal.
• Little John — smaller lunch or snack.
• Slim — minimal build, fewer add-ons.
• Unwich — low‑carb lettuce wrap.
• Giant — share or split to control portions.

The biggest levers are bread, mayo, cheese, and processed meats. Processed meats like salami or bacon raise saturated fat and sodium more than turkey or roast beef. Use the brand’s online nutrition and allergen charts before ordering if you track macros or manage allergies.

Quick ordering script: “Unwich version, no mayo, light cheese, extra lettuce/tomato/cucumber.”

Warning: healthy‑sounding combos can still climb fast when cheese, avocado, and mayo combine. Small swaps will reshape totals without losing taste.

Bread & Wrap Choices That Change Calories Fast

How you build the base — bread or lettuce — sets the nutrition course for the whole sandwich.

Bread is the fastest “calorie dial.” Swapping bread changes carbs and energy without touching the protein. That makes it the easiest leverage point at the register or in the app.

French bread vs thick-sliced wheat: what to expect

French bread gives the classic bite and lighter crumb. Thick-sliced wheat feels heartier and may sit heavier as a lunch. Confirm exact numbers in the brand nutrition chart because builds vary by size.

Unwich lettuce wrap: the easiest low-carb swap

An Unwich replaces bread with crisp lettuce. You lose most carbs and lower total calories for a lighter meal. Texture is crunchier and wetter; ask for a tighter wrap and eat it soon for best results.

“Scoop out the sub” to save roughly 100 calories

Scooping removes interior crumb while keeping the crust. It saves about ~100 calories and keeps the bread flavor. Use this when you want some bread taste but fewer carbs.

Cut your sub in half for built-in portion control

Splitting a sub now avoids overeating later. Half now, half for later is simple and effective for higher-cal sandwiches. Also ask for no or light mayo first—condiments raise saturated fat and totals fast.

Best Lower-Calorie Sandwich Picks (Lean Protein Wins)

When you want full flavor without the extra calories, start with lean proteins and simple swaps. Choose turkey breast or roast beef as the base, then cut fat with condiments and extra veggies.

Turkey Tom: a go-to lean option

The Turkey Tom on an 8″ French bread is listed at around 480 calories with about 19g fat and 1,160mg sodium. It pairs turkey, lettuce, tomato, and mayo.

To lighten it, swap mayo for mustard and ask for extra lettuce and tomato. That keeps volume and flavor with less fat and saturated fat.

Big John roast beef: protein-forward choice

Big John roast beef is a moderate-calorie, high-protein pick. Ask for extra lettuce and tomato to feel fuller without adding many calories or fat.

Bootlegger Club: why the Unwich helps

The Bootlegger Club (roast beef + turkey breast) runs about 680 on 8″ French but drops to roughly 330 as an Unwich. The Unwich trims carbs and most bread calories while keeping protein strong.

• Buyer’s guide: favor lean meat combos over processed stacks for lower saturated fat and sodium.
• Skip or halve mayo, go light on cheese, and pick extra veggies.
• Avoid salty sides if you choose a meat-heavy sandwich to limit sodium load.

Order template: Unwich when possible, no mayo, light cheese, extra lettuce/tomato.

Little John Sandwiches: Smaller Subs With Big Calorie Benefits

Little John sandwiches pack the brand’s flavor into a smaller size that makes portion control simple.

Why they often land in the 240–340 calorie range

Little John subs use roughly 6.5″ bread. That smaller roll trims carbs and portion size right away.

Most Little John builds fall between 240 and 340 calories. Cheese, avocado spread, or mayo push a sandwich to the high end.

Little John #4: turkey for a lighter lunch or snack

The Little John #4 with turkey clocks about 240 calories. It is a solid pick for a snack or a smaller lunch.

Pair it with fruit or a side salad instead of chips to keep the meal balanced and under control.

Little John #6: when provolone and avocado raise totals

The Little John #6 includes provolone and avocado spread and sits near 340 calories. Both provolone and avocado add dense fat and more saturated fat than simple veggie toppings.

Customize by keeping one creamy element, not both, to lower fat without losing texture.

• Easy win: smaller bread means less room for add-ons to snowball.
• Upgrade: add extra lettuce, tomato, or cucumber for volume with minimal energy cost.
• Watch sodium: even small subs can be high in salt depending on meat and spreads.

Buyer’s rule: if you plan to add a cookie or chips, a Little John often keeps the total meal in check while still satisfying a craving.

Slim Menu Options: Minimal Ingredients, Easier Calorie Math

Choosing a Slim strips away sauces and toppings, so bread, meat, and cheese become the main drivers of energy and fat totals.

Slim turkey and slim roast beef for leaner macros

Slim turkey and slim roast beef are the lean go-to picks. Plain Slims come with just meat and sometimes cheese, making calories easier to predict.

Add lettuce, tomato, or onion for volume without breaking the no-condiment rule.

Slim ham and cheese: why plain can still be rich

Slim ham cheese looks simple but can carry higher fat and saturated fat thanks to the meat and cheese. Verify portion size—an 8″ build raises totals fast.

When to pick Slims vs Originals

Choose a Slim when you want control and simplicity. Pick an Original if you want the composed sandwich and accept extra sauces.

• Customize smart: mustard, extra veggies, or an Unwich swap cut carbs and calories.
• Watch sodium: deli meats can be salty even without mayo or dressings.

High-Calorie Favorites to Limit (And What to Order Instead)

Some signature sandwiches are best saved for a treat, because stacked meats and rich spreads add up fast.

Spicy East Coast Salami: why this build spikes totals

The Spicy East Coast blends double salami and capicola with provolone and mayo. An 8″ French version lists about 970 calories and 3,250mg sodium. That combination drives both fat and saturated fat very high.

Italian Night Club vs Spicy East Coast: same style, different portions

The Italian Night Club follows a similar Italian stack but with smaller portions. An 8″ Italian Night Club runs roughly 930 calories—still heavy, but slightly less than the spicy east coast. Portioning of meats is the primary difference before you even add cheese or mayo.

Giant subs and Gargantuan-style builds: share or downsize

Giant and Gargantuan builds often exceed 1,000+ calories per sandwich. They are best split, saved for later, or swapped for a Little John or Unwich to control intake.

• Order instead: Turkey Tom or roast beef Unwich for similar flavor with less fat.
• Go light on provolone or skip cheese to cut saturated fat.
• Skip pickles and chips; choose water or unsweetened tea to limit sodium.

Simple rule: if it’s double meat + cheese + mayo on bread, consider an Unwich or downsizing first.

Smart Customizations That Cut Calories, Fat, and Saturated Fat

A few smart tweaks to your sandwich will lower saturated fat and keep it satisfying. Use swaps that reduce fat and overall energy, but keep taste and texture strong.

Top 5 customization checklist

• Skip mayo first; choose mustard or light mayo for creaminess with less fat.
• Go light on cheese or skip it to drop saturated fat.
• Pick turkey breast or roast beef over salami, capicola, or bacon.
• Pile on lettuce, tomato, cucumber, sprouts, onions, and hot peppers for volume.
• Choose Unwich or scoop the bread if you want fewer carbs and lower energy.

Why mayo matters

Skip mayo to remove a major source of calories and fat. If you want creaminess, mustard gives tang with almost no calories. Light mayo is a middle ground that reduces fat while keeping the familiar texture.

Cheese and meat strategy

Go light on cheese to cut saturated fat. Keep cheese only when the sandwich is otherwise lean and sauce-free.

For meat, prioritize turkey breast and roast beef. Limit salami, capicola, and bacon when your goal is fewer calories and less saturated fat.

Volume hacks and condiments by goal

Add lettuce, tomato, cucumber, sprouts, and onions to make the sandwich feel larger without adding much energy. For condiments: mustard is lowest-calorie; oil & vinegar adds flavor but about 80 calories per serving; avocado spread adds creaminess with a different fat profile.

Tuna salad note: Tuna salad can be satisfying but often contains mayo, which raises calories and fat. Check the nutrition chart before ordering or ask for the tuna as a salad or with mustard to save energy.

If you only do one thing: skip mayo first, then decide on the bread (Unwich or scoop) to cut the most calories and saturated fat with minimal taste sacrifice.

Sides & Drinks: The Hidden Calories Next to Your Sub

Small extras beside your sub can add up fast and push a reasonable meal over budget. A sensible sandwich plus a full bag of chips, a cookie, and a sugary drink often doubles the final total.

Watch the chip-label trap: many bags list “150 calories per serving,” but a full bag is about 300 calories. That single side can add fat and energy equal to half a sandwich.

Pickles are low at roughly 20 calories, but the jumbo dill packs about 1,710mg sodium. Good for crunch, not for an already salty sub.

A large chocolate chip cookie at about 410 calories can rival a Little John. Treat dessert like a second course, not a tiny add-on.

• Drink swaps: water or unsweetened iced tea = ~0 calories; Dr Pepper (22oz) ≈ 280; lemonade (32oz) ≈ 388.
• Balanced combo: if you want chips, skip the cookie; if you want dessert, choose a Little John or an Unwich to keep totals reasonable.
• Simple rule: pick one extra (chips or cookie), and keep the drink zero-cal when possible.

Tip: add more lettuce or a side salad to feel full without extra fat or saturated fat. That often beats chips for satiety and nutrition.

Diet-Specific Ordering in the U.S.: Low-Carb, Gluten-Free, Diabetes-Friendly, Vegetarian, Vegan

Ordering for a specific diet gets easier when you know which swaps actually move the needle. Below is a short playbook to help you pick wisely at the counter or in the app.

Low-carb

Unwich first: removing bread is the biggest carb cut. Top Unwich picks: turkey tom, bootlegger club, and hunter club. These keep carbs very low while keeping protein high.

Gluten-free & diabetes-friendly

No certified gluten-free bread exists and cross-contact is real. Tell staff if you have celiac and choose simple builds: lettuce, turkey breast, or roast beef, mustard, and oil & vinegar.

For diabetes, favor an Unwich + lean protein + lots of non-starchy vegetables. Skip sugary drinks to control carbs and added sugars.

Vegetarian / Vegan / Low‑FODMAP

Vegetarian sub choices exist but watch cheese and avocado—both raise calories fast. Rule of thumb: keep one creamy item, not two, and add extra lettuce and cucumbers for volume.

Vegan options require custom builds: avocado spread, mustard, oil & vinegar, and many veggies. Confirm ingredients and ask about cross-contact.

Low‑FODMAP builds work with tolerated veggies and simple condiments—use the Unwich and test ingredients against your tolerance.

• Quick tip: consult the online allergen chart for milk, eggs, fish, soy, wheat, and nuts before ordering.

Conclusion

Make the last choices count: format, protein, and condiments set most nutrition totals.

Use this quick checklist before you order: choose format (Little John, Slim, or Unwich), pick a lean protein like turkey or roast beef, limit mayo and cheese, then add veggies and decide on sides and a drink.

Big levers: bread choice (scooping or french bread vs Unwich), mayo, cheese, and processed meats drive most swings in fat and saturated fat.

Best default order: Turkey Tom Unwich, no mayo, extra lettuce. Treat order: Italian Night Club or Spicy East Coast split to share, careful with provolone.

Table placement note: Table columns must be Item | Price (varies by location) | Calories | Vegan/Keto/Gluten-Free Options | Allergens, and include 15–30 items (Turkey Tom, Big John, Bootlegger Club, Italian Night Club, Spicy East Coast, Little John #4, Little John #6, Slim #4, Slim ham & cheese, Totally Tuna, pickle, chips, cookies, water, unsweetened tea, Dr Pepper, lemonade).

Nutrition varies by bread and customizations—check the online nutrition chart before you order. Decide what matters most (lower calories, lower carbs, higher protein) and customize around that goal so a sandwich jimmy john fits your day.