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High Protein Options at Jimmy John's

Updated on January 12, 2017
Jimmy John's offers many high protein options on its menu.
Jimmy John's offers many high protein options on its menu. | Source

Jimmy John's has many different options available when it comes to high protein sandwiches and wraps, thanks to its fresh meats and cheeses. Some of the best choices at Jimmy John's include the following items:

  • The Unwich: Jimmy John's offers most of its sandwiches as lettuce wraps, which are referred to as an "Unwich." Ordering a sandwich as an Unwich saves on calories, but sometimes it results in a lower protein to calorie ratio. Also, if you are ordering a slim sandwich at Jimmy John's (which is a sandwich with just meat and bread) you may want to avoid ordering it as an unwich, because you will just be getting some meat wrapped in lettuce.
  • Turkey Breast: Turkey breast is a great meat selection at Jimmy John's because it is a lean meat. Some of the best sandwiches and wraps available at Jimmy John's feature turkey breast as the primary sandwich filling.
  • No Mayo: Many of the sandwiches below do not contain mayonnaise, because ordering the sandwich with mayo would bring the calorie count to well over 500 calories. Ordering any sandwich without mayo lowers the calorie total without lowering the protein content.

All of the sandwiches below contain at least 15 grams of protein and are 500 calories or less. The list below is sorted in order of protein per calorie, so those that give you the most bang for your buck in terms of protein are at the top of the list.

A Chart of Options

Sandwich
Calories
Protein (in grams)
Protein (g) per Calorie
#14 Bootlegger Club Unwich
320
28
0.0875
#10 Hunter's Club Unwich
460
36
0.0783
#11 Country Club Unwich
410
32
0.0780
Slim Turkey Breast on Wheat Bread
400
29
0.0725
#4 Turkey Tom on French Bread (No Mayo)
350
25
0.0714
#8 Billy Club Unwich
450
32
0.0711
#4 Turkey Tom on Wheat Bread (No Mayo)
410
29
0.0707
#16 Club LuLu Unwich
380
25.65
0.0675
Slim Roast Beef on Wheat Bread
430
29
0.0674
#7 Gourmet Smoked Ham Club Unwich
420
28
0.0667
#2 Big John on Wheat Bread (No Mayo)
440
29
0.0659
#2 Big John on French Bread (No Mayo)
380
25
0.0658
Slim Turkey Breast on French Bread
450
29
0.0644
#12 Beach Club Unwich
470
30
0.0638
#1 Pepe on French Breach (No Mayo)
470
29
0.0617
Slim Roast Beef on French Bread
480
29
0.0604
#3 Totally Tuna Unwich
440
25
0.0568
#17 Ultimate Porker Unwich
390
21.65
0.0555
J.J.B.L.T. on Wheat Bread (No Mayo)
500
26.65
0.0533
#5 Vito Unwich
364
19.4
0.0533
J.J.B.L.T. on French Bread
440
22.65
0.0515
#1 Pepe Unwich
350
18
0.0514
The information above is based on the nutritional information at www.jimmyjohns.com.

How to Lower Calories Without Lowering Protein

You can decrease the calories in a Jimmy John's sandwich by following some simple tips.

  • Order sandwiches without mayo and other sauces. Toppings like mayo, oil, and vinaigrettes can add unnecessary calories to sandwiches. Try ordering sandwiches without these toppings to drastically cut calories. In many cases, the sandwich is still just as delicious without the sauces. If you must have some kind of sauce, you can carry your own low calorie sauces with you and add them yourself. Some locations may even provide light mayonnaise packets if you request them.
  • Order sandwiches as a lettuce wrap. There are a lot of calories in bread, and generally not much protein. To cut calories, try ordering your sandwich as a lettuce wrap instead of as a traditional sandwich.
  • Eat half of the sandwich and save the rest for later. Some of the sandwiches at Jimmy John's are really big. You may be able to eat half of a sandwich and save the rest for later.

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Increasing Protein

If you wish your favorite Jimmy John's sandwich had more protein, you can add some protein to the sandwich by following some simple tips. The protein in Jimmy John's sandwiches come primarily from the meat and cheese in the sandwich, so you can add more protein to a particular sandwich by adding more meat and cheese.

You can customize sandwiches on Jimmy John's website to see how much protein is in a custom ordered sandwich. As an example, ordering extra meat and cheese on the #1 Pepe sandwich results in an extra 18 grams of protein, with an extra 180 calories. If you are counting calories, you can help to offset these added calories by omitting mayo, sauces, or ordering the sandwich as a lettuce wrap. If you desperately want some bread, you can even consider eating only the bottom half of the bread.

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