🧪 Nutrition Facts
- Calories 580.0
- Total Fat 22.0 g
- Saturated Fat 9.0 g
- Cholesterol 35.0 mg
- Sodium 1290.0 mg
- Potassium 0.0 mg
- Total Carbohydrate 68.0 g
- Dietary Fiber 4.0 g
- Sugars 8.0 g
- Protein 24.0 g
- Vitamin A 0.0 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 0.0 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 0.0 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 0.0 mg
- Magnesium 0.0 mg
- Manganese 0.0 mg
- Niacin 0.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 0.0 mg
- Riboflavin 0.0 mg
- Thiamin 0.0 mg
- Zinc 0.0 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
At 580.0 calories per serving (1 regular sub (255.0g)), Jersey Mikes 14 the Veggie is a high-calorie food — portion size matters if you're monitoring your daily intake. Carbohydrates are the primary energy source at 68.0g per serving (48.1% of calories), with a good 4.0g of dietary fiber. One thing to note: a single serving contains 1290.0mg of sodium (56% of the daily recommended limit), which is significant if you're watching your salt intake.
🏷️ Diet & Nutrition Tags
Tags are generated automatically from USDA nutrition data using standard dietary thresholds. They are for general guidance only and are not medical advice.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Jersey Mikes 14 the Veggie — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Jersey Mikes 14 the Veggie contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 580.0 kcal | 29% |
| Total Fat | 22.0 g | 28% |
| Saturated Fat | 9.0 g | 45% |
| Cholesterol | 35.0 mg | 12% |
| Sodium | 1290.0 mg | 56% ⚠️ |
| Total Carbohydrate | 68.0 g | 25% |
| Dietary Fiber | 4.0 g | 14% |
| Total Sugars | 8.0 g | 16% |
| Protein | 24.0 g | 48% ✅ |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
Jersey Mikes 14 the Veggie accounts for 29% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 48.1% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 580.0 calories in Jersey Mikes 14 the Veggie? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 43.9 min |
| Walking: 17 minutes per mile | 100.1 min |
| Cycling (Low Intensity) | 63.4 min |
| HIIT | 53.7 min |
| Badminton | 82.2 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Jersey Mikes 14 the Veggie
Is Jersey Mikes 14 the Veggie good for weight loss?
At 580 calories with 24g of protein and decent fiber content, this sub can work for weight loss if it fits your calorie goals. The high sodium is something to monitor, as it can promote water retention and may trigger cravings in some people.
Is Jersey Mikes 14 the Veggie good for muscle building?
The 24g of protein is moderate for a muscle-building meal, covering roughly a third of what you might need in a single sitting. You'd want to pair this with additional protein sources or higher-protein meals elsewhere in your day to optimize muscle recovery and growth.
Is Jersey Mikes 14 the Veggie good post-workout fuel?
This sandwich provides a reasonable mix of carbs and protein for post-workout recovery, with 68g carbs to replenish glycogen and 24g protein to support muscle repair. The moderate fat content won't interfere with nutrient absorption, making it a solid choice after exercise.
Is Jersey Mikes 14 the Veggie heart-healthy?
The 1290mg of sodium is a concern for heart health, especially if you eat this regularly alongside other salty foods. While the saturated fat and cholesterol levels aren't extreme, the overall sodium load makes this less ideal as a frequent choice for those watching their heart health.
What should I watch out for with Jersey Mikes 14 the Veggie?
The sodium content at 1290mg is quite high—over half the daily recommended limit in a single sandwich. The saturated fat adds up too at 9g, so be mindful of your total intake if you eat higher-saturated-fat foods regularly.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
