Jimmy John’s Nutrition Overview (2025 Updated Guide)
Jimmy John’s is one of America’s favorite sandwich chains, known for its “Freaky Fast, Freaky Fresh” service and simple, flavorful ingredients. Founded in 1983, the brand has built a reputation for making subs quickly without compromising freshness. But as more people focus on calorie-conscious and nutrient-balanced diets, understanding Jimmy John’s nutrition facts has become essential for informed eating.
When customers look at the menu today, they don’t just see bread and meat they want to know what’s inside: How many calories are in a Turkey Tom? How many carbs are in an Unwich? Are Jimmy Chips high in sodium? This guide breaks down the complete Jimmy John’s nutrition menu, including calories, fat, carbs, protein, and healthier sandwich options, so you can enjoy your sub without guilt.
Whether you’re tracking macros, following a keto plan, or simply trying to eat better, knowing the Jimmy John’s calories and nutrition information helps you make smarter choices. The brand’s transparency in providing a nutrition calculator and menu chart PDF means you can easily customize your order to match your health goals.
Why Nutrition Information Matters at Jimmy John’s
Today’s diners care about more than flavor they want to understand what fuels their bodies. Jimmy John’s provides detailed nutritional data for every menu item, making it easier for customers to tailor their meals. From the Jimmy John’s Turkey Tom to the Ultimate Italian, every sandwich, chip, and Unwich has a unique nutrition profile.
When you look at the Jimmy John’s menu nutrition chart, you’ll see everything broken down:
- Calories per serving
- Carbohydrates (net and total)
- Protein content
- Fat and saturated fat
- Sodium levels
- Sugars and fiber
This transparency allows you to enjoy your favorite subs whether it’s the Club Lulu, Beach Club, or a low-carb Unwich with a clear understanding of their nutritional impact. It’s not just about calories; it’s about balance and customization.
Jimmy John’s Nutrition Menu Chart (2025 Updated)
When you walk into a Jimmy John’s, you’re greeted with fresh bread, deli meats, and crisp veggies. But behind those flavors lies a full range of nutrition facts that can make a big difference in your daily meal plan. Whether you’re monitoring calories, carbs, or protein, the Jimmy John’s nutrition menu provides everything you need to make a smarter choice.
Jimmy John’s Menu Nutrition Chart Overview
Jimmy John’s provides detailed nutrition data for every sandwich, Unwich, and side. These values can vary slightly depending on bread type, portion size, and toppings. Below is an overview of average nutritional values from popular menu categories (based on standard French bread servings):
| Sandwich | Calories | Carbs (g) | Protein (g) | Fat (g) | Sodium (mg) |
|---|---|---|---|---|---|
| Turkey Tom | 480 | 55 | 23 | 20 | 690 |
| Vito | 650 | 56 | 28 | 30 | 980 |
| Big John | 520 | 54 | 26 | 22 | 750 |
| Club Lulu | 720 | 58 | 34 | 32 | 980 |
| Beach Club | 820 | 62 | 36 | 38 | 1,020 |
| Ultimate Porker | 870 | 59 | 35 | 41 | 1,180 |
| Spicy East Coast Italian | 850 | 57 | 33 | 40 | 1,250 |
| The Veggie | 670 | 63 | 24 | 28 | 820 |
These numbers are approximate averages for regular-sized sandwiches. For exact results, use the official Jimmy John’s Nutrition Calculator.
How to Read the Jimmy John’s Nutrition Chart
If you’re new to analyzing nutrition tables, here’s how to interpret what you see:
- Calories: Total energy per sandwich. Lighter options like the Turkey Tom or Slim 4 are best if you’re cutting calories.
- Carbs: Bread-based sandwiches contain 50–65g of carbs. Choosing an Unwich reduces this to under 5g.
- Protein: Most Jimmy John’s sandwiches have between 20–35g of protein — great for muscle maintenance.
- Fat: Many sandwiches use mayo, which adds 10–15g of fat. Choosing “EZ mayo” or no mayo helps cut fat significantly.
- Sodium: Processed meats add sodium, so drink water and balance intake throughout the day.
Classic Sandwiches Nutrition Breakdown
Jimmy John’s classic sandwiches combine lean deli meats with fresh bread and crisp veggies. They’re simple, delicious, and easy to customize.
| Item | Calories | Protein (g) | Fat (g) | Carbs (g) |
|---|---|---|---|---|
| Turkey Tom | 480 | 23 | 20 | 55 |
| Big John | 520 | 26 | 22 | 54 |
| Vito | 650 | 28 | 30 | 56 |
| Pepe | 630 | 27 | 29 | 55 |
| Totally Tuna | 560 | 28 | 26 | 50 |
The Turkey Tom is one of the most balanced options in terms of calories and protein.
The Vito is flavorful but higher in sodium and fat.
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Favorites & Club Sandwiches Higher Protein Options
These sandwiches are bigger and come with double meats, bacon, or cheese, making them higher in calories and protein.
| Item | Calories | Protein (g) | Fat (g) | Carbs (g) |
|---|---|---|---|---|
| Club Lulu | 720 | 34 | 32 | 58 |
| Beach Club | 820 | 36 | 38 | 62 |
| Hunter’s Club | 870 | 38 | 40 | 60 |
| Ultimate Porker | 870 | 35 | 41 | 59 |
| Club Tuna | 840 | 37 | 39 | 61 |
These sandwiches are great for high-protein diets but can exceed 800 calories, so consider splitting or customizing for a lighter meal.
Pro Tip:
To reduce calories, order “no cheese,” “EZ mayo,” or turn it into an Unwich.
Jimmy John’s Slims Simple, Low Calorie Choices
The Slims are Jimmy John’s minimalist subs: just bread, meat, and cheese (no veggies or sauces). Great for kids or light eaters.
| Item | Calories | Protein (g) | Fat (g) | Carbs (g) |
|---|---|---|---|---|
| Slim 1 (Ham & Cheese) | 600 | 25 | 26 | 60 |
| Slim 2 (Roast Beef) | 520 | 27 | 22 | 55 |
| Slim 3 (Tuna Salad) | 570 | 28 | 25 | 50 |
| Slim 4 (Turkey Breast) | 480 | 24 | 20 | 53 |
| Slim 5 (Salami, Capicola, Cheese) | 620 | 29 | 30 | 57 |
Slim 4 (Turkey Breast) is the lightest and cleanest Slim option.
Jimmy John’s Unwich Options (Lettuce Wraps)
The Unwich swaps bread for lettuce, dramatically reducing carbs and calories while maintaining protein content.
| Unwich Item | Calories | Carbs (g) | Protein (g) | Fat (g) |
|---|---|---|---|---|
| Turkey Tom Unwich | 250 | 4 | 22 | 14 |
| Vito Unwich | 320 | 5 | 27 | 17 |
| Club Lulu Unwich | 350 | 6 | 30 | 18 |
| Beach Club Unwich | 420 | 7 | 34 | 21 |
| Hunter’s Club Unwich | 410 | 7 | 35 | 20 |
The Unwich is perfect for keto, low-carb, or gluten-free diets.
Sides Jimmy Chips, Cookies & Pickles Nutrition
| Side | Calories | Fat (g) | Carbs (g) | Sodium (mg) |
|---|---|---|---|---|
| Jimmy Chips (Regular) | 290 | 15 | 32 | 320 |
| BBQ Jimmy Chips | 310 | 16 | 33 | 330 |
| Jalapeño Chips | 300 | 15 | 32 | 340 |
| Salt & Vinegar Chips | 290 | 14 | 30 | 325 |
| Jumbo Kosher Dill Pickle | 20 | 0 | 2 | 520 |
| Chocolate Chip Cookie | 410 | 20 | 48 | 310 |
Pro Tip:
If you’re watching calories, pair your sandwich with a pickle instead of chips to save up to 270 calories.
Jimmy John’s Nutrition Menu PDF (2025)
Jimmy John’s also provides a nutrition menu chart PDF for customers who want to print or download it for reference. This chart includes complete nutritional data for all sandwiches, breads, meats, sides, and sauces.
You can typically find it on the official website under the “Nutrition & Allergen Information” section.
It’s a handy tool if you want to plan meals or track intake offline.
Jimmy John’s Menu and Calorie Focus
Jimmy John’s offers a broad selection of sandwiches, wraps, and sides. Each category caters to different dietary preferences:
- Classic Sandwiches like the Turkey Tom, Big John, and Vito, usually ranging from 480–700 calories.
- Favorites and Clubs higher in protein but also in calories (typically 650–900 calories).
- Slims and Unwiches minimalist and low-carb options with fewer ingredients and calories.
- Sides such as Jimmy Chips and cookies, adding anywhere from 150–300 calories per serving.
A major appeal of Jimmy John’s is how easy it is to customize your sub. By removing cheese, skipping mayo, or switching to an Unwich (lettuce wrap instead of bread), you can reduce calories significantly often by more than 250 per sandwich.
For example:
- A Turkey Tom sandwich has around 480 calories, but the Turkey Tom Unwich drops that to just 230–250 calories with far fewer carbs.
- Similarly, choosing mustard over mayo can save up to 100 calories per sandwich.
These options make it easier to fit Jimmy John’s into a balanced eating plan, whether you’re watching calories, cutting carbs, or just looking for a lighter lunch.
Jimmy John’s Nutrition Calculator How It Helps
Jimmy John’s provides an online nutrition calculator that allows you to personalize your sandwich ingredients. This tool is invaluable for those who track daily intake or follow specific dietary restrictions.
With it, you can:
- Add or remove toppings like lettuce, tomato, avocado, or mayo.
- Change bread types or opt for an Unwich.
- See the total calories, carbs, fats, and protein adjust instantly.
For instance, switching from French bread to a lettuce wrap can reduce carbs from over 60g to under 5g. The calculator is ideal for anyone on a keto, paleo, or diabetic-friendly diet.
The Rise of the Jimmy John’s Unwich (Low Carb Revolution)
One of the biggest innovations in Jimmy John’s nutrition lineup is the Unwich a sandwich wrapped in crisp lettuce instead of bread. This option appeals to low-carb, gluten-free, and keto-conscious eaters who still crave a satisfying sandwich experience.
The Jimmy John’s Unwich typically contains:
- 230–350 calories
- 3–5 grams of net carbs
- 20–30 grams of protein
For example:
A Turkey Tom Unwich has about 250 calories and only 4g of carbs, making it a perfect lunch for those watching their macros.
Unwiches are now a big part of the brand’s nutritional identity. By replacing bread with lettuce, customers can still enjoy the same meats, cheeses, and sauces just with fewer carbs and calories. It’s a simple but powerful example of how Jimmy John’s listens to evolving dietary trends.
Don’t Forget the Sides Jimmy Chips Nutrition
While sandwiches get most of the attention, Jimmy Chips remain a customer favorite. Made from thinly sliced potatoes and fried to perfection, they pair well with any sub. However, they’re also calorie-dense, so it’s good to know what you’re eating.
Jimmy John’s Chips Nutrition (Regular size):
- Calories: ~290
- Total Fat: 15g
- Sodium: 320mg
- Carbs: 32g
- Protein: 3g
If you’re counting calories or carbs, consider splitting a bag or skipping chips in favor of a pickle spear or side salad. This small change can help keep your meal balanced without losing the “Jimmy John’s flavor experience.”
Key Takeaways from Jimmy John’s Nutrition Overview
- Jimmy John’s offers full transparency with nutrition charts and a calorie calculator.
- You can easily adjust calories by choosing lean proteins, lighter spreads, or an Unwich.
- The Unwich is a standout low-carb, gluten-free option.
- Side choices like Jimmy Chips can be enjoyed in moderation.
- The Turkey Tom remains one of the brand’s most balanced, classic sandwiches.
Jimmy John’s Calorie Menu Breakdown (2025 Updated Guide)
When it comes to fast sandwiches, Jimmy John’s offers a wide range of choices—from light and fresh to hearty and indulgent. Understanding the calorie content of each item helps you make smarter decisions that align with your fitness or nutrition goals.
The Jimmy John’s calorie menu varies significantly by sandwich type, bread choice, condiments, and whether you go with a traditional sub or an Unwich (lettuce wrap). Let’s break down the calorie range across categories and explore how you can enjoy your favorite subs while staying balanced.
Classic Sandwich Calories
Jimmy John’s classic subs are their simplest and most iconic options. They feature premium meats, veggies, and spreads on soft French bread. Here’s a calorie breakdown for the most popular classics:
| Classic Sandwich | Calories (Regular) | Calories (Unwich) | Carbs (g) | Protein (g) | Fat (g) |
|---|---|---|---|---|---|
| Turkey Tom | 480 | 250 | 55 | 23 | 20 |
| Big John | 520 | 260 | 54 | 26 | 22 |
| Vito | 650 | 320 | 56 | 28 | 30 |
| Pepe | 630 | 310 | 55 | 27 | 29 |
| Totally Tuna | 560 | 290 | 50 | 28 | 26 |
Healthy Tip: Switch your Turkey Tom or Big John to an Unwich to cut around 220–250 calories and 50g+ of carbs instantly.
Favorites & Club Sandwiches Higher Calories, Higher Protein
Jimmy John’s “Favorites” and “Club” sandwiches are protein-packed meals that come with double portions of meat and cheese, but they also carry more calories.
| Favorites/Clubs | Calories (Regular) | Calories (Unwich) | Protein (g) | Fat (g) | Carbs (g) |
|---|---|---|---|---|---|
| Club Lulu | 720 | 350 | 34 | 32 | 58 |
| Beach Club | 820 | 420 | 36 | 38 | 62 |
| Hunter’s Club | 870 | 410 | 38 | 40 | 60 |
| Club Tuna | 840 | 400 | 37 | 39 | 61 |
| Ultimate Porker | 870 | 430 | 35 | 41 | 59 |
Pro Tip: Request “no cheese” or “EZ mayo” — you can save up to 120 calories per sandwich without sacrificing much flavor.
These sandwiches are ideal for people who need a high-protein lunch, such as athletes, gym-goers, or those on a bulking plan. However, those managing calories should consider halving the sandwich or opting for an Unwich.
Jimmy John’s Slims Minimalist and Lower-Calorie Options
If you prefer something simple, the Jimmy John’s Slims are straightforward and lower in calories than the club sandwiches. They’re perfect for smaller appetites or clean eaters who want fewer ingredients.
| Slim Sandwich | Calories (Regular) | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|
| Slim 1 (Ham & Cheese) | 600 | 25 | 60 | 26 |
| Slim 2 (Roast Beef) | 520 | 27 | 55 | 22 |
| Slim 3 (Tuna Salad) | 570 | 28 | 50 | 25 |
| Slim 4 (Turkey Breast) | 480 | 24 | 53 | 20 |
| Slim 5 (Salami, Capicola & Cheese) | 620 | 29 | 57 | 30 |
If you’re counting calories, the Slim 4 Turkey Breast is one of the best light and lean choices on the menu.
Jimmy John’s Low-Calorie Picks (Under 400 Calories)
Jimmy John’s might not look like a “diet” restaurant, but with a few smart swaps, you can easily enjoy a sub under 400 calories. The Unwich versions and Plain Slims make this possible.
| Low-Calorie Options | Calories | Carbs (g) | Protein (g) | Fat (g) |
|---|---|---|---|---|
| Turkey Tom Unwich | 250 | 4 | 22 | 14 |
| Big John Unwich | 260 | 5 | 25 | 15 |
| Slim 4 (Turkey Breast) | 480 (Bread) / 240 (Unwich) | 5 | 24 | 14 |
| Club Lulu Unwich | 350 | 6 | 30 | 18 |
| Vito Unwich | 320 | 5 | 27 | 17 |
These are excellent for calorie control and low-carb diets.
Customizing Your Sandwich to Fit Your Diet
Jimmy John’s makes customization easy and small changes can have big nutritional effects. Here’s how to fine-tune your sub:
To reduce calories:
- Choose Unwich (lettuce wrap) instead of bread (cuts ~220 calories).
- Skip mayo or ask for “EZ mayo” (-90 to -120 calories).
- Omit cheese (-70 calories).
- Choose turkey or roast beef instead of salami or tuna salad.
To increase protein:
- Add extra turkey, roast beef, or bacon (+15–25g protein).
- Choose “Favorites” or “Clubs” — just monitor total calories.
To lower sodium:
- Ask for “no added salt.”
- Limit cured meats like salami and capicola.
- Skip Jimmy Chips and drink water to balance sodium intake.
Jimmy John’s Nutrition Calculator (available on their site) helps you preview calories, carbs, protein, and fat in real-time as you customize your order.
Macronutrient Breakdown Know Your Balance
The key to a nutritious meal isn’t just about calories it’s about the macronutrient balance of carbohydrates, proteins, and fats.
| Macronutrient | Recommended for Most Adults | Jimmy John’s Range per Sandwich | Best Example |
|---|---|---|---|
| Carbohydrates | 45–65% of daily intake | 50–65g (regular), 3–6g (Unwich) | Turkey Tom Unwich |
| Protein | 15–30% | 20–38g | Club Lulu, Hunter’s Club |
| Fat | 20–35% | 18–41g | Beach Club, Ultimate Porker |
Calories in Jimmy John’s Combos
If you order chips or cookies with your sandwich, your total meal calories can double.
| Meal Combo | Total Calories (Approx.) |
|---|---|
| Turkey Tom + Chips + Coke | 480 + 290 + 140 = 910 kcal |
| Club Lulu + Cookie + Water | 720 + 410 = 1,130 kcal |
| Beach Club + Chips + Diet Soda | 820 + 290 = 1,110 kcal |
Tip: Replace chips with a pickle (20 calories) and soda with unsweetened iced tea for a more balanced combo.
Jimmy John’s Turkey Tom Nutrition Facts (2025 Detailed Breakdown)
When it comes to Jimmy John’s menu, one item stands out as a customer favorite and nutritional go-to the Turkey Tom. Loved for its simplicity and light flavor, it’s often seen as one of the healthiest choices on the menu. Whether you’re counting calories, watching carbs, or just want something fresh and satisfying, the Jimmy John’s Turkey Tom delivers a great balance of taste and nutrition.
What Is the Turkey Tom Sandwich?
The Turkey Tom is part of Jimmy John’s “Classic Sandwiches” lineup. It’s made with oven-roasted turkey breast, fresh lettuce, tomato, and mayonnaise on Jimmy John’s signature French bread. You can also customize it by removing mayo, swapping bread types, or turning it into an Unwich (lettuce wrap).
Standard Ingredients:
- Fresh sliced turkey breast
- Lettuce and tomato
- Mayo (optional but standard)
- Jimmy John’s French bread
The Turkey Tom may seem simple, but its nutritional balance makes it ideal for those who want a lighter sub without giving up protein or flavor.
Turkey Tom Nutrition Facts (Regular Sandwich)
Here’s a detailed look at the Turkey Tom’s nutrition when ordered as a regular 8” sandwich on French bread:
| Nutrient | Amount per Serving |
|---|---|
| Calories | 480–520 kcal |
| Total Fat | 20g |
| Saturated Fat | 3.5g |
| Trans Fat | 0g |
| Cholesterol | 45mg |
| Sodium | 690mg |
| Total Carbohydrates | 55g |
| Dietary Fiber | 2g |
| Sugars | 3g |
| Protein | 23g |
These values are based on standard portion sizes with mayonnaise included. Removing mayo reduces total calories by roughly 90–100.
Turkey Tom Unwich Nutrition (Lettuce Wrap Version)
The Turkey Tom Unwich replaces bread with crisp lettuce, offering the same core ingredients but with far fewer carbs and calories.
| Nutrient | Amount per Serving (Unwich) |
|---|---|
| Calories | 230–250 kcal |
| Total Fat | 14g |
| Saturated Fat | 2.5g |
| Carbohydrates | 4g |
| Protein | 22g |
| Sodium | 610mg |
| Fiber | 1g |
Health Benefit: Switching from bread to lettuce reduces calories by about 50% and carbs by over 90%. It’s a perfect choice for low-carb, keto, or gluten-free diets.
Bread Options & Their Calorie Impact
Jimmy John’s offers different bread types, each affecting the calorie count of your Turkey Tom:
| Bread Type | Calories | Carbs (g) | Notes |
|---|---|---|---|
| French Bread (Regular) | 250 | 55 | Classic option, soft and hearty. |
| Wheat Bread | 190 | 38 | Slightly fewer calories, higher fiber. |
| Lettuce (Unwich) | 15 | 2 | Ultra-low-carb, gluten-free alternative. |
Pro Tip: Choosing wheat bread instead of French bread saves ~60 calories and adds more fiber. For a drastic cut, go with an Unwich.
Turkey Tom vs. Other Jimmy John’s Sandwiches
To understand where the Turkey Tom stands nutritionally, here’s a quick comparison with other Jimmy John’s classics:
| Sandwich | Calories | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|---|
| Turkey Tom | 480 | 23 | 55 | 20 |
| Big John | 520 | 26 | 54 | 22 |
| Vito | 650 | 28 | 56 | 30 |
| Club Lulu | 720 | 34 | 58 | 32 |
| Beach Club | 820 | 36 | 62 | 38 |
The Turkey Tom is among the lightest in calories while still offering solid protein — making it a top pick for calorie-conscious eaters.
Health Insights: Is the Turkey Tom a Good Choice?
Yes the Jimmy John’s Turkey Tom is one of the healthier items on the menu, thanks to its lean protein and moderate calorie count.
Pros:
- High in lean protein (23g)
- Relatively low in calories compared to other sandwiches
- Easy to customize (no mayo = cleaner macros)
- Great base for keto or low-carb when ordered as an Unwich
Cons:
- High in sodium (~690mg)
- Mayo adds extra fat
- French bread adds a heavy carb load
How to Customize Your Turkey Tom for Any Diet
Jimmy John’s allows full customization of your sandwich. Here’s how you can tweak your Turkey Tom nutrition for your personal goals:
For Weight Loss:
- Remove mayo (-100 calories)
- Choose wheat bread (-60 calories)
- Add extra lettuce for volume (0 calories)
→ Total calories: ~360 kcal
For Low-Carb/Keto:
- Order it as an Unwich (no bread)
- Skip tomato if tracking carbs strictly
- Add cheese or avocado for fat balance
→ Total carbs: ~4g
For High-Protein Diets:
- Double turkey (+100 calories, +20g protein)
- Keep lettuce and tomato
→ Total protein: ~43g
Turkey Tom Meal Combos (Real-World Example)
If you’re ordering a combo, here’s what your total meal nutrition might look like:
| Combo | Calories (Approx.) | Notes |
|---|---|---|
| Turkey Tom + Chips + Coke | 480 + 290 + 140 = 910 kcal | Moderate calorie meal |
| Turkey Tom Unwich + Pickle + Water | 250 + 20 = 270 kcal | Low-carb & light option |
| Turkey Tom + Cookie + Water | 480 + 410 = 890 kcal | Higher sugar load |
Smart Swap: Replace chips with a pickle and soda with water or iced tea — cuts ~350 calories instantly.
Ingredient Quality and Freshness
Jimmy John’s prides itself on using fresh, premium ingredients daily. The turkey is lean and sliced in-house, and the vegetables are prepped every morning. There are no artificial preservatives or MSG in most meats, and the bread is baked fresh throughout the day.
Nutritional Edge:
The Turkey Tom is simple no fried meats, no heavy sauces just fresh, lean ingredients. That makes it a consistent and predictable choice for healthy eating.
Jimmy John’s Unwich Nutrition (2025 Detailed Guide)
For those looking to cut carbs, reduce calories, or eat gluten-free, the Jimmy John’s Unwich is a game-changer. Replacing bread with crisp lettuce leaves, the Unwich delivers the same meats, cheeses, and fresh veggies with a fraction of the carbs and calories found in traditional subs.
What Is a Jimmy John’s Unwich?
The Unwich is Jimmy John’s version of a lettuce-wrapped sandwich. It’s designed for low-carb, keto, and gluten-free diets, offering a filling, protein-rich meal without the high carb load of bread.
Standard Ingredients:
- Fresh leaf lettuce wrap
- Oven-roasted turkey, roast beef, or other deli meats
- Lettuce, tomato, cucumber, peppers
- Optional cheese and condiments
Even with full toppings, the Unwich remains surprisingly low in calories.
Unwich Nutrition Facts by Sandwich
Here’s a breakdown of the most popular Unwich options:
| Unwich | Calories | Carbs (g) | Protein (g) | Fat (g) | Sodium (mg) |
|---|---|---|---|---|---|
| Turkey Tom Unwich | 230–250 | 4 | 22 | 14 | 610 |
| Big John Unwich | 260 | 5 | 25 | 15 | 700 |
| Vito Unwich | 320 | 5 | 27 | 17 | 950 |
| Club Lulu Unwich | 350 | 6 | 30 | 18 | 980 |
| Beach Club Unwich | 420 | 7 | 34 | 21 | 1,020 |
| Hunter’s Club Unwich | 410 | 7 | 35 | 20 | 1,180 |
Insight: The Turkey Tom Unwich is the lowest in calories and carbs, making it perfect for a light lunch or low-carb diet.
Why the Unwich Is Great for Low-Carb & Keto Diets
Carbs are the main dietary concern for many people. The Unwich addresses this perfectly:
- Bread usually contains 50–65g of carbs per sandwich.
- The Unwich reduces carbs to 4–7g, a 90% reduction.
- Protein content remains high (20–35g), supporting satiety and muscle maintenance.
- Fat can be adjusted by adding or removing cheese, avocado, or mayo.
Pro Tip: Combine an Unwich with water or unsweetened iced tea and a pickle for a full, low-carb meal under 300 calories.
Macronutrient Breakdown of Unwiches
The Unwich provides a balanced macro profile for health-conscious eaters:
| Macro | Range (Typical Unwich) | Best Example |
|---|---|---|
| Carbohydrates | 4–7g | Turkey Tom Unwich |
| Protein | 22–35g | Club Lulu or Hunter’s Club Unwich |
| Fat | 14–21g | Beach Club Unwich |
| Fiber | 1–3g | Any Unwich with added veggies |
The high protein and low carb profile makes Unwiches suitable for keto, diabetic, and weight-loss diets.
Customizing Your Unwich for Optimal Nutrition
Jimmy John’s allows full customization. Here’s how to optimize your Unwich nutrition:
For Weight Loss:
- Skip cheese and mayo
- Add extra lettuce, tomato, cucumbers, or peppers
- Calories can be as low as 230 kcal (Turkey Tom Unwich)
For Keto or Low-Carb:
- Keep cheese and mayo to increase fat
- Avoid sugary sauces
- Stick with turkey, roast beef, or tuna salad
For High Protein:
- Add double meat (+100–150 calories, +20–25g protein)
- Keep minimal carbs with lettuce wrap
Unwich Sides & Combos
Even with a low-calorie Unwich, adding sides can affect total intake. Here’s a sample:
| Combo | Calories (Approx.) | Notes |
|---|---|---|
| Turkey Tom Unwich + Pickle + Water | 250 + 20 = 270 | Low-carb, light meal |
| Club Lulu Unwich + Chips + Diet Soda | 350 + 290 = 640 | Moderate calories, higher fat |
| Hunter’s Club Unwich + Cookie + Water | 410 + 410 = 820 | High sugar, treat meal |
Tip: Pickles and water or diet drinks keep the meal low-calorie and keto-friendly.
Unwich vs Regular Sandwich Nutritional Comparison
| Item | Calories | Carbs (g) | Protein (g) | Fat (g) |
|---|---|---|---|---|
| Turkey Tom (French Bread) | 480 | 55 | 23 | 20 |
| Turkey Tom Unwich | 250 | 4 | 22 | 14 |
| Club Lulu (Bread) | 720 | 58 | 34 | 32 |
| Club Lulu Unwich | 350 | 6 | 30 | 18 |
Switching to an Unwich cuts calories nearly in half and reduces carbs by over 90%, while keeping protein high.
Dietary Benefits of the Unwich
- Low Carb / Keto-Friendly: Reduces bread carbs from 50–60g to 4–7g.
- Gluten-Free: Perfect for those avoiding gluten.
- High Protein: Maintains muscle support without extra calories.
- Customizable: Add or remove cheese, mayo, and toppings for tailored fat content.
- Low-Calorie Option: Ideal for weight management.
Health Tips for Unwich Fans
- Drink water or unsweetened iced tea instead of soda to stay under 300 calories.
- Add extra veggies like peppers, cucumber, or lettuce for fiber and volume.
- Track sauces and condiments mayo adds ~90–100 calories, mustard is free.
- Consider pickles or side salads instead of Jimmy Chips for lighter meals.
Frequently Asked Questions
How many calories are in a Jimmy John’s Turkey Tom?
A regular Turkey Tom has about 480 calories, while the Unwich version drops to 250 calories, making it a great low-calorie option.
What is the carb content of a Jimmy John’s Unwich?
Most Unwich sandwiches contain only 4–7 grams of carbs, making them ideal for keto or low-carb diets.
Are Jimmy John’s chips high in calories?
Yes, a regular bag of Jimmy Chips has about 290 calories and 32g of carbs, so moderation is key.
Can I customize my sandwich to be low-fat?
Absolutely choose Unwich, skip mayo and cheese, and add extra vegetables to lower fat and calories.
How do I use the Jimmy John’s nutrition calculator?
Select your sandwich, add or remove ingredients, and the calculator will update calories, carbs, protein, and fat in real-time for accurate meal tracking.
Which is healthier, a Turkey Tom or a Club Lulu?
The Turkey Tom is lower in calories and fat, while Club Lulu is higher in protein but also significantly higher in calories and sodium.
Are Unwiches gluten-free?
Yes, Unwiches use lettuce wraps instead of bread, making them a gluten-free option for most dietary needs.
Can I eat Jimmy John’s while on a keto diet?
Definitely — order an Unwich, avoid sugary sauces, and focus on high-protein meats like turkey or roast beef.
How much protein is in a Turkey Tom Unwich?
A Turkey Tom Unwich provides about 22 grams of protein, enough to keep you full and support muscle maintenance.
Are there vegetarian options at Jimmy John’s?
Yes, sandwiches like The Veggie can be customized as an Unwich and made low-calorie with mustard or light dressings.
