Jimmy John's: Healthy Menu Choices and Nutrition Facts

Jimmy John's Sandwiches
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In This Article

The first Jimmy John’s opened in Illinois in 1983. Today, the fast food restaurant has over 2,800 locations in 48 states. In addition to sandwiches made to order for takeout, Jimmy John’s also offers catering services.

The Jimmy John’s menu specializes in gourmet sandwiches inspired by Chicago street food. A small selection of classic sides and beverages are also available. 

At first glance, Jimmy John’s single-sheet menu looks basic—even a little sparse. But any sandwich on the menu can be customized according to your tastes and dietary needs.

If you have time to plan ahead, you can view Jimmy John’s menu online, as well as review a handy chart on food allergens. If you’re at your local Jimmy John’s, you can ask employees for additional nutrition information about particular sandwiches or ingredients, which they can provide (when available).

While Jimmy John’s employees may not know the exact calorie count of your particular sandwich combination, they’ll likely be able to offer tips to help you create a meal that’s low in carb, fat, or calories.

What Experts Sy

“Jimmy John’s lets you customize your sandwich to omit food allergens, but there is still risk for cross-contamination. You can make your sandwich healthier by using whole grain bread and adding veggies, but the nutrition of each sandwich varies based on topping choices and can be high in sodium. If eating here regularly, order extra veggies and minimize the sodium content in your other meals to balance out your daily nutrient intake.”

Willow Jarosh, MS, RD

Navigating the Menu

Most Nutritious Options

  • Plain Slim Turkey Unwich

  • Jumbo Kosher Dill Pickle

  • Dasani Bottled Water

Least Nutritious Options

  • JJ Gargantuan 

  • Triple Chocolate Chunk Cookie

  • Grape Fanta

While you can make a custom sandwich at Jimmy John’s, the basic menu will give you a sense of your options. You can choose from traditional sandwich ingredients, like deli meat, cheese, veggies, and sauces.

Your choice of bread also determines sandwich size, which ranges from Plain Slims to Original 8-inch subs, all the way up to Giant 16-inch subs.

Sandwiches

Most Nutritious Option

70 calories, 0.5g fat, 0g saturated fat, 530 mg sodium, 2g carbohydrate, 1g sugar, and 14g protein

Least Nutritious Option

The J.J. Gargantuan (16” on 9-Grain Wheat)

2140 calories, 138g fat, 31g saturated fat, 7300 mg sodium, 150g carbohydrate, 30g sugar, and 162g protein

The easiest way to reduce the carbs and calories of your sandwich is to choose from Jimmy John’s Unwich menu. These clever sandwiches contain all your favorite fixings, but swap out bread for lettuce.

Each premade Jimmy John’s Unwich contains 10g of carbohydrate or less, making them a great choice if you’re on a low-carb diet or are watching your carb intake as part of a Diabetes-friendly diet plan.

Here are a few other tips for customizing a healthier sub at Jimmy John’s:

  • Scoop out the sub. Ask the employee making your sandwich to scoop the filling from the top half of a French bread sub. This simple request can easily save 100 calories.
  • Cut your sub in half. While cutting a sandwich doesn’t change its calorie or carb count, it might encourage you to eat less. A whole sub may have more calories than you need for lunch or dinner. Portioning your sandwich from the start makes it easier to save half for another meal.
  • Choose lean meat. Turkey, ham, and roast beef are the best meat choices if you’re trying to keep your calories in check. High-calorie options like tuna salad made with mayonnaise and processed meat like salami can be high in fat and sodium.
  • Use toppings wisely. To reduce calories and fat, skip mayo and cheese. If you want to change up the texture and taste of your sub, try adding a thin layer of avocado instead. This swap makes for a savory sandwich with less saturated fat but all the benefits of healthy fat. To add crunch without adding calories, pile on nutritious veggies.

    Sides

    Jimmy John's menu is focused on its sandwich offerings but it does include a few options of sweet or savory sides like potato chips and cookies.

    Most Nutritious Option

    20 calories, 0g fat, 2090 mg sodium, 4g carbohydrate, 1g sugar, and 1g protein

    Least Nutritious Option

    410 calories, 19g fat, 12g saturated fat, 290 mg sodium, 56g carbohydrate, 32g sugar, and 5g protein

    Potato chips are another classic sandwich side Jimmy John’s offers. One bag of chips contains about 300 calories (150 calories per serving) whether you get regular, BBQ, Salt and Vinegar, or Jalapeño.

    Jimmy John’s Thinny Chips have 130 calories per serving, making them lower in calories, but they are actually slightly higher in carbohydrate (20g) than the regular potato chips (17g).

    If you’re looking for something sweet, Jimmy John’s doesn’t offer many desserts. Other than the high-fat, high-calorie, and sugar-packed chocolate chunk cookie, the restaurant also offers a slightly lower-calorie Oatmeal Raisin cookie. However, both options add empty calories, fat, and sugar to your meal without adding any real nutrition.

    To satisfy a craving for an after-lunch treat, skip the cookies and reach for a naturally-sweet piece of fruit instead.

    Beverages

    Jimmy John's offers a typical range of cold bottled and fountain drinks, including soda, juice, iced tea, and water.

    Most Nutritious Option

    0 calories, 0g fat, 0 mg sodium, 0g carbohydrate, 0g sugar, and 0g protein

    Least Nutritious Option

    Grape Fanta (32-oz fountain drink)

    480 calories, 0g fat, 95 mg sodium, 130g carbohydrate, 130g sugar, and 0g protein

    While diet soda is a calorie-free option, they aren't the best choice if you're avoiding caffeine, carbonation, food additives and preversatives, or artificial sweetners like aspartame.

    Fruit juice and iced tea may seem like healthier drink choices, but these options can also be high in calories and added sugar.

    Diet-Specific Options

    Given the highly customizable nature of its menu, Jimmy John’s can cater to many different preferences and diets. Jimmy John’s advises all its patrons to let employees know if they have specific dietary needs, who will do their best to accommodate.

    Gluten-free

    Jimmy John’s doesn’t have designated gluten-free bread, but the lettuce Unwich can be a good swap. Many ingredients that can be used to fill a sandwich do not contain gluten.

    However, these ingredients may be cross-contaminated through shares storage, utensils, and preparation. If you have gluten intolerance or Celiac Disease, let the Jimmy John’s employee making your meal know.

    • Unwich lettuce wrap
    • Ham, turkey, roast beef, salami, capicola, bacon
    • Regular chips, Jalapeño chips, and Thinny Chips
    • Veggies (lettuce, tomato, sprouts, peppers, cucumber, onion)
    • Avocado spread, Kickin’ Ranch, mayo, mustard, oil & vinegar

    Low-carb

    • Plain Slims & Unwich wraps
    • Kosher Dill Pickle
    • Provolone cheese
    • Ham, turkey, roast beef, bacon, capicola, tuna salad
    • Veggies (lettuce, tomato, sprouts, peppers, cucumber, pickles, onion)

    Low-FODMAP

    • Unwich wrap or French bread (if tolerated)
    • Turkey, ham, roast beef
    • Provolone cheese (if tolerated)
    • Mayo, mustard, oil and vinegar
    • Lettuce, tomato, cucumber (other veggies as tolerated)

    Diabetes-friendly

    • Unwich wraps
    • Avocado spread, mustard, mayo, oil & vinegar
    • Provolone cheese
    • Roast beef, turkey breast, bacon 
    • Veggies (lettuce, tomato, sprouts, peppers, cucumber, pickles, onion)

    Low-fat

    • Unwich wraps, Plain Slims (#2 & #4), French bread
    • Mustard, oil & vinegar
    • Jimmy Peppers
    • Turkey breast, ham, roast beef 
    • Veggies (lettuce, tomato, sprouts, peppers, cucumber, pickles, onion)

    Low-sodium

    • Unwich wraps, Plain Slims (#2 & #6)
    • Regular Jimmy Chips or Thinny Chips
    • Roast beef, capicola, bacon
    • Provolone cheese
    • Avocado spread, cucumber, tomato, lettuce, and sprouts

    Vegetarian & Vegan

    Jimmy John’s doesn’t designate specific menu items as vegan. While several ingredients do not contain meat or dairy, they may have come into contact with items that do.

    Items on Jimmy John’s menu that may be vegan include:

    • Unwich wrap and French bread
    • Classic, BBQ, or Jalapeno Jimmy Chips and Thinny Chips
    • Avocado spread
    • Oil & vinegar, yellow mustard
    • Veggies (lettuce, tomato, cucumber, onion, sprouts, peppers)

    In addition to the vegan options above, the menu also offers two vegetarian subs: the Veggie Sub and Gourmet Veggie Club. Other vegetarian-friendly options can be customized using Jimmy John’s selection of bread, cheese, and veggies.

    Food Allergies and Safety

    Jimmy John’s provides information on its website about which food allergens may be present in its menu items, including:

    For people with nut allergies, the chart also indicates if an ingredient may have been produced in a facility that also produces tree nuts or peanuts.

    Jimmy John’s Allergen Statement

    Please note that because individual foods may come into contact with each other during preparation of your sandwich, and because of shared utensils and equipment, we cannot guarantee that our food is free from any allergens. If you have any special requests or concerns related to allergies or other dietary restrictions, please inform your cashier when placing your order.

    As with many fast food restaurants, Jimmy John’s does not guarantee the ingredients it uses are completely allergen-free. Ingredients may come into contact with allergens during production, storage, transport, or preparation.

    If you have a food allergy, it’s best to exercise caution when dining out.

    A Word From Verywell

    Jimmy John’s is a popular choice for sandwiches made-to-order with fresh ingredients. One menu item that sets it apart from other sandwich shops the ability to swap a lettuce wrap for bread, which reduces the calories and carbs of a sub. Jimmy John’s makes it easy to customize a sandwich to suit your dietary needs and preferences. Once you know the nutrition info of the ingredients on the menu, you can create a tasty, satisfying, and relatively healthy meal.

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