Here’s what a dietitian thinks.
Reviewed by Dietitian Emily Lachtrupp, M.S., RD
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Key Points
- Jimmy John’s new menu features six high-protein, low-calorie sandwiches.
- These options provide 23-43 grams of protein and less than 500 calories.
- While convenient, they’re high in sodium and saturated fat, so enjoy in moderation.
On days when you’re looking to grab a quick lunch, Jimmy John’s might be an easy option. The sandwich chain has thousands of locations across the country, making it a reliable, convenient choice.
But the nutritional value of any fast food meal can be questionable. That’s why we’re especially excited about Jimmy John’s newest line of high-protein, low-calorie sandwiches and wraps. Each of the six lunch or dinner offerings are adapted versions of fan favorites, containing 23 to 43 grams of protein, and they’re all under 500 calories.
Below is the list of the new and improved menu items, all listed as “Protein Packed” (those labeled as an “Unwich” means the sandwich is wrapped in lettuce in lieu of bread):
- #2 Big John: Roast beef, lettuce and tomato on 8-inch French bread (330 calories, 26 grams protein)
- #4 Turkey Tom: Turkey, lettuce and tomato on 8-inch French bread (310 calories, 23 grams protein)
- #8 Billy Club: Roast beef, ham, provolone cheese, yellow mustard, lettuce and tomato as an Unwich (300 calories, 37 grams protein)
- #11 Country Club: Turkey, ham, provolone cheese, lettuce and tomato on 8-inch French bread (490 calories, 43 grams protein)
- #14 Bootlegger Club: Roast beef, turkey, lettuce and tomato on 8-inch French bread (400 calories, 39 grams protein)
- Chicken Caesar Wrap: Chicken, Parmesan cheese, Caesar dressing, mini croutons, lettuce and tomato as an Unwich (430 calories, 26 grams protein)
Because these sandwiches are low in calories and high in protein, they meet our nutrition parameters for healthy weight-loss meals. But before you add one of these Jimmy John’s orders to your regular rotation, we asked our senior nutrition editor and registered dietitian Jessica Ball, M.S., RD, for her thoughts.
“One of the reasons protein has been getting so much attention is because of it’s ability to help you stay full for longer after a meal,” shares Ball. “With that in mind, these sandwiches are great options for someone looking for a satisfying meal on-the-go. That said, they can still be quite high in sodium and saturated fat and low on fiber, so they’re better to have on occasion in a pinch rather than as a daily staple.”
At EatingWellwe are adamant that any food or drink can be included in a healthy eating pattern. These sandwiches are satisfying and fulfilling mid-day choices, but it’s important to be mindful of the sodium content. If you love these Jimmy John’s menu items, try recreating them at home so you can enjoy them more often—these highly-rated, low-calorie, high-protein lunches will help you out.
