🧪 Nutrition Facts
- Calories 290.0
- Total Fat 4.0 g
- Saturated Fat 1.0 g
- Cholesterol 0.0 mg
- Sodium 510.0 mg
- Potassium 0.0 mg
- Total Carbohydrate 52.0 g
- Dietary Fiber 4.0 g
- Sugars 5.0 g
- Protein 11.0 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
With 290.0 calories per serving (1 roll only (113.0g)), Jersey Mikes Wheat Bread Sub Roll is a moderately calorie-dense food worth tracking if you're managing your intake. Carbohydrates are the primary energy source at 52.0g per serving (72.2% of calories), with a good 4.0g of dietary fiber.
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📊 % Daily Value
The following shows how one serving of Jersey Mikes Wheat Bread Sub Roll contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 290.0 kcal | 14.5% |
| Total Fat | 4.0 g | 5% |
| Saturated Fat | 1.0 g | 5% |
| Sodium | 510.0 mg | 22% |
| Total Carbohydrate | 52.0 g | 19% |
| Dietary Fiber | 4.0 g | 14% |
| Total Sugars | 5.0 g | 10% |
| Protein | 11.0 g | 22% |
* 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 Wheat Bread Sub Roll accounts for 14.5% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 72.2% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 290.0 calories in Jersey Mikes Wheat Bread Sub Roll? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 21.9 min |
| Walking: 17 minutes per mile | 50.0 min |
| Cycling (Low Intensity) | 31.7 min |
| HIIT | 26.9 min |
| Pull-ups | 26.9 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Jersey Mikes Wheat Bread Sub Roll
Is Jersey Mikes Wheat Bread Sub Roll good for weight loss?
At 290 calories with 4g of fat and 11g of protein, this roll can fit into a weight loss plan, especially since the fiber content helps with satiety. The moderate calorie density makes it useful as a base for a lighter sandwich when paired with lean proteins and vegetables.
Is Jersey Mikes Wheat Bread Sub Roll good for muscle building?
The 11g of protein per roll is a modest contribution to your daily protein needs. While not a primary muscle-building food on its own, it works as part of a complete meal when combined with substantial protein sources like turkey or roast beef.
Is Jersey Mikes Wheat Bread Sub Roll good post-workout fuel?
This roll provides a good carbohydrate-to-protein ratio for post-workout recovery, with 52g of carbs and 11g of protein. The fiber and whole wheat base offer sustained energy support after exercise.
Is Jersey Mikes Wheat Bread Sub Roll good fuel for endurance activities?
The 52g of carbs make this a solid fuel option for endurance activities, though you might want to pair it with additional protein or fat for longer efforts. The 4g fiber helps provide steady energy without rapid blood sugar spikes.
What should I watch out for with Jersey Mikes Wheat Bread Sub Roll?
Sodium is fairly high at 510mg per roll, so be mindful if you're watching your salt intake or have blood pressure concerns. With 52g of carbs, portion this appropriately within your total daily carbohydrate goals.
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.
