What to Eat at Jimmy John's: Healthy Menu Choices and Nutrition Facts

Jimmy John's Sandwiches
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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 its made-to-order sandwiches for takeout, Jimmy John’s also offers catering services.

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, but any sandwich on the menu can be customized according to your tastes and dietary needs.

When 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 if additional nutrition information about specific sandwiches or ingredients is available.

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

What Experts Say

“Jimmy John’s lets you customize your sandwich to omit food allergens, but there is still a 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

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 the sandwich size, which ranges from Plain Slims to Original 8-inch subs, all the way up to Giant 16-inch subs.

Most Nutritious Options
  • Plain Slim Turkey Unwich (Sandwiches)

  • Jumbo kosher dill pickle (Sides)

  • Lipton unsweetened iced tea (Drinks)

Least Nutritious Options
  • JJ Gargantuan (Sandwiches)

  • Triple Chocolate Chunk cookie (Sides)

  • Grape Fanta (Drinks)

Sandwiches

When ordering a Jimmy John's sandwich, you start by choosing your bread: French, 9-grain, thick-sliced wheat, or Unwich. You then order from the sandwich menu with opportunities to customize all along the way.

The easiest way to reduce the carbs and calories of your sandwich is to choose the Unwich option for your order. These clever sandwiches contain all your favorite fixings, but swap out bread for lettuce.

Most Nutritious Option

Jimmy John's Plain Slim Turkey Unwich provides 70 calories, 0.5g fat, 0g saturated fat, 2g carbohydrate, 1g sugar, 14g protein, and 530mg sodium.

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.

Least Nutritious Option

The J.J. Gargantuan (8” on 9-grain wheat) comes in at 1,230 calories, 67g fat, 16g saturated fat, 76g carbohydrate, 14g sugar, 83g protein, and 3,730mg sodium.

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

  • Scoop out the sub. If you'd prefer the bread over the lettuce wrap, consider asking the employee who is 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 a lot of 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

The jumbo kosher dill pickle comes in at 20 calories, 0g fat, 4g carbohydrate, 1g sugar, 1g protein, and 1,710mg sodium.

Least Nutritious Option

The triple chocolate chunk cookie offers 410 calories, 19g fat, 12g saturated fat, 56g carbohydrate, 32g sugar, 5g protein, and 290mg sodium.

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).

You won't find many desserts on Jimmy John's menu. The primary sweet treat is a high-fat, high-calorie, and sugar-packed Triple Chocolate Chunk cookie.

While you can also choose a slightly lower-calorie Oatmeal Raisin cookie, 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 instead reach for a naturally sweet piece of fruit, which provides fiber, vitamins, and minerals.

Beverages

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

Most Nutritious Option

While plain water is typically the most nutritious drink option, if you're looking for something with a little more flavor, try the Lipton unsweetened iced tea which provides 0 calories, 0g fat, 0g carbohydrate, 0g sugar, 0g protein, and 15mg sodium.

Least Nutritious Option

Barq's Red Creme Soda (22oz) comes in at 320 calories, 0g fat, 82g carbohydrate, 82g sugar, 0g protein, and 125mg sodium.

While diet soda is a calorie-free option, these options aren't the best choice if you're avoiding caffeine, carbonation, food additives, preservatives, or artificial sweeteners like aspartame.

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

Diet-Specific Options

Jimmy John’s advises all its patrons to let employees know if they have specific dietary needs.

Given the highly customizable nature of its menu, Jimmy John’s can cater to many preferences and diets. For example, Jimmy John’s menu offers choices for gluten-free, low-carb, low-FODMAP, vegetarian, and vegan diets.

However, you won't find many low-fat or low-sodium menu items at Jimmy John's.

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 shared storage, utensils, and preparation.

Possible gluten-free sandwich ingredients and sides include:

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

If you have gluten intolerance or celiac disease, let the employee making your meal know.

Low-Carb

The Unwich option provides a great low-carb swap.

  • Hunter's Club Unwich (3g net carb)
  • J.J.B.L.T Unwich (3g net carb)
  • Bootlegger Club Unwich (4g net carb)
  • Club Lulu Unwich (4g net carb)
  • Turkey Tom Unwich (4g net carb)

Low-FODMAP

Like gluten-free options, there are no specific low-FODMAP menu items. You can build a low-FODMAP sandwich with the following ingredients:

  • Lettuce, tomato, cucumber (and other veggies as tolerated)
  • Mayo, mustard, or oil & vinegar
  • Turkey, ham, or roast beef
  • Unwich wrap

Diabetes-Friendly

At Jimmy John's you can easily make a diabetes-friendly sandwich with any of the following ingredients:

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

Vegetarian & Vegan

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

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

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

Jimmy John's menu offers two vegetarian subs: the Veggie Sub and Gourmet Veggie Club. You can also customize your own vegetarian-friendly meal 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:

  • Dairy
  • Eggs
  • Fish
  • Peanuts
  • Shellfish
  • Soy
  • Tree Nuts
  • Wheat/Gluten

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."

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 that are 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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