How Many Calories Are in Jersey Mike’s Regular #44 Buffalo Chicken Cheese Steak White Sub? You’ll Be Shocked!

Hey there, sandwich lovers! If you’re anything like me, you’ve probably drooled over a Jersey Mike’s sub more times than you can count. And lemme tell ya, their Regular #44 Buffalo Chicken Cheese Steak on white bread is straight-up fire. But hold up—have you ever stopped to wonder just how many calories you’re chompin’ down with each spicy, cheesy bite? Well, I did, and trust me, the number’s gonna make your jaw drop. We’re talkin’ 930 calories for one regular-sized sub. Yup, you read that right!

Before we dive into the nitty-gritty, let me just say that I’m obsessed with this sub. The tangy buffalo sauce, the melty cheese, the tender chicken—it’s a flavor explosion. But as much as I wanna eat one every day, I gotta be real with myself (and with y’all) about what’s in it. So, let’s break down the calories and nutrition of Jersey Mike’s Regular #44 Buffalo Chicken Cheese Steak White Sub in super simple terms, throw in some personal thoughts, and figure out how to enjoy this beast without totally wreckin’ our health goals.

What’s the Deal with 930 Calories? Is That Even Accurate?

First things first, let’s get the big number out there A regular-sized #44 Buffalo Chicken Cheese Steak White Sub from Jersey Mike’s packs a whopping 930 calories Now, I’ve seen some folks online sayin’ it’s closer to 840, and honestly, that might depend on how it’s made or if you skip some toppings. But from what I’ve dug up, 930 seems to be the number when it’s loaded up with the usual stuff—lettuce, tomato, and that creamy blue cheese dressing. That’s a hefty chunk of your daily calorie intake if you’re stickin’ to the standard 2,000 calories a day most folks aim for.

To put it in perspective, 930 calories is like eating:

• Two Big Macs from that famous golden arches place.
• A whole pint of some rich chocolate ice cream.
• Or, heck, a full-on personal pizza with extra cheese!

Yeah, it’s a lot. But don’t panic just yet. We’re gonna unpack everythin’ about this sub—fat, carbs, protein, and even the sneaky stuff like sodium—so you know exactly what you’re gettin’ into.

Breakin’ Down the Nutrition Facts Like a Boss

Alright, let’s get into the meat of it (pun totally intended). Here’s the full nutritional rundown for a Regular #44 Buffalo Chicken Cheese Steak White Sub. I’ve tossed it into a neat lil’ table so you don’t gotta squint to read it:

Whew, that’s a mouthful—and not just the sandwich! Let me break this down in plain ol’ English

• Calories (930): Like I said, it’s almost half your daily calories in one sittin’. If you’re watchin’ your waistline, this ain’t a casual snack—it’s a full-on meal, maybe even two.
• Fat (48g): That’s a ton of fat, y’all. About 74% of what you should have in a day. A lot of it comes from the cheese and that rich buffalo sauce. Saturated fat’s high too at 15g, which is somethin’ to keep an eye on for heart health.
• Sodium (3635mg): Holy moly, this is off the charts! It’s over 150% of your daily limit. Too much sodium can mess with your blood pressure, so if you’re sensitive to salt, this sub might leave ya feelin’ bloated as heck.
• Carbs (76g): The white bread is the big culprit here. It’s a decent chunk of carbs, givin’ you energy but also spikin’ your blood sugar if you ain’t careful.
• Protein (48g): This is the silver linin’. Almost 100% of your daily protein needs! The chicken in this sub is doin’ some heavy lifting for muscle repair and keepin’ you full.
• Vitamins: Props for the Vitamin A (thanks, lettuce and tomato) and a bit of Vitamin C. It ain’t a salad, but it’s got some micronutrients sneakin’ in there.

So, what’s the takeaway? This sub is a heavyweight champ in calories, fat, and sodium, but it’s also packin’ protein and a few vitamins It’s indulgent as all get-out, no doubt about it

Why’s This Sub So Dang Calorie-Heavy?

Now you might be wonderin’, “Why the heck does this sandwich got so many calories?” Well, I’ve thought about this while munchin’ on one myself, and it comes down to a few key players:

• The Bread: That soft, fluffy white roll ain’t just there for looks. It’s a carb bomb, prob’ly addin’ a good 300-400 calories alone. Plus, it soaks up all that sauce and grease, makin’ every bite heavier.
• The Cheese: They don’t skimp on the melty goodness. Whether it’s American or whatever they’re slappin’ on there, cheese piles on fat and calories like nobody’s business.
• Buffalo Sauce: That spicy, tangy sauce? It’s got oil and buttery flavors in it, which means more fat. And let’s be real—it’s so good you don’t wanna skip it.
• Blue Cheese Dressing: If you’re gettin’ this sub with the works, that creamy dressing adds extra calories and fat. It’s like doublin’ down on richness.
• Chicken: While the chicken itself ain’t the worst offender, it’s often cooked with oils or seasoned in ways that sneak in more calories than you’d think.

Add all that up, and boom—you’ve got a 930-calorie monster. And that’s without any sides or drinks! Toss in a soda or chips, and you’re easily pushin’ past 1,200 calories for lunch. Yikes.

How Does This Fit Into My Daily Eats?

Let’s chat about how this sub stacks up against a typical day of eatin’. If you’re like me, you might aim for around 2,000 calories daily—maybe more if you’re super active, or less if you’re tryin’ to shed a few pounds. At 930 calories, this Jersey Mike’s sub is takin’ up nearly half of that 2,000. That means the rest of your day gotta be pretty light to balance things out.

Here’s a quick lil’ example of how it might look:

• Breakfast: A couple eggs and toast, maybe 300 calories.
• Lunch: This bad boy at 930 calories.
• Snack: An apple or somethin’ small, around 100 calories.
• Dinner: You’re left with about 670 calories, so maybe a grilled chicken salad or some lean protein with veggies.

See what I’m gettin’ at? You can make it work, but you gotta plan ahead. And don’t even get me started on that sodium—3635mg is way more than the 2,300mg most health folks say you should stick to. I’ve had days where I ate this sub and felt like a dang balloon from all the salt. True story.

If you’re trackin’ stuff like Weight Watchers points (I’ve dabbled in that before), this sub is gonna cost ya. I’ve heard it’s around 24-26 points, dependin’ on the system. That’s a big chunk if you’re on a tight points budget.

Is This Sub Even Healthy? Spoiler: Not Really

I ain’t gonna sugarcoat it—this ain’t a health food. Sure, it’s got a solid amount of protein, which is great for keepin’ you full and helpin’ muscles recover after a workout. And yeah, there’s a sprinkle of vitamins from the veggies. But with almost 50 grams of fat and over 3,600mg of sodium, it’s more of a “treat yo’self” kinda meal than somethin’ you should eat every day.

Here’s my honest take:

• Pros: High protein, some vitamins, and it tastes freakin’ amazing. It’s a solid pick if you’re cravin’ comfort food or need a quick, fillin’ bite.
• Cons: Crazy high in calories, fat, and sodium. It’s not ideal if you’re watchin’ your cholesterol or blood pressure. Plus, the carbs from the white bread ain’t doin’ you no favors if you’re low-carb.

I remember one time I ate this sub before a long hike, thinkin’ the protein would power me through. It did, but I was also chuggin’ water like crazy ‘cause of the salt. Lesson learned—timing matters with a sandwich this heavy.

Can I Make It Lighter? Hacks to Cut Calories

Now, I know some of y’all are thinkin’, “I can’t give up this sub, but I don’t wanna blow my diet!” Don’t worry, I gotchu. There’s ways to enjoy Jersey Mike’s without feelin’ like you just ate a brick. Here’s some tricks I’ve tried or heard about:

• Go “In a Tub”: Skip the bread and get it as a salad in a bowl. That white roll is a huge calorie hog, so ditchin’ it can save you hundreds of calories. Plus, you still get all the flavor.
• Ease Up on Sauce: Ask for light buffalo sauce or skip the blue cheese dressing. Those creamy extras add up fast. Maybe get sauce on the side and dip lightly.
• Swap the Cheese: If they let ya, ask for less cheese or a lighter option. Every lil’ bit helps.
• Add More Veggies: Load up on lettuce, tomato, and whatever else they got. It bulks up the sub without pilin’ on calories.
• Split It: This sub is big enough to share or save half for later. I’ve done this with a buddy—split the sandwich, split the guilt. Works like a charm.

These tweaks won’t make it a health food, but they can shave off enough to make it more manageable. I’ve gone the “in a tub” route before, and while I missed the bread a lil’, the flavors were still on point.

What About Allergens? Gotta Watch Out!

If you got food sensitivities, heads up—this sub ain’t playin’ nice with everyone. It’s got gluten from the bread, dairy from the cheese, and soy in some of the ingredients. It also contains wheat, which is a no-go for some folks. On the flip side, it don’t have eggs, fish, peanuts, shellfish, or tree nuts, based on what I’ve come across. But here’s the kicker: It’s made in kitchens where cross-contamination can happen, so if you’re super allergic, you might wanna chat with the staff or skip it altogether.

I got a pal who’s gluten-sensitive, and he always gets his subs “in a tub” to avoid the bread. Still, he’s real careful ‘cause of shared equipment. Better safe than sorry, right?

How Long to Burn Off 930 Calories? Get Movin’!

Alright, let’s say you ate the whole sub. How much sweat you gotta put in to burn it off? I did some calculatin’ based on average stats for someone around 5’7” and 144 pounds (close enough to me). Check this out:

• Swimming: About 78 minutes of laps. That’s a long time in the pool!
• Jogging: Around 107 minutes. You’d be runnin’ for almost two hours.
• Cycling: Roughly 142 minutes. That’s a serious bike ride.
• Walking: A whopping 259 minutes—over 4 hours! You’d be strollin’ all dang day.

Me? I ain’t got time to walk for 4 hours after lunch. So, I try to balance it by eatin’ lighter the rest of the day or hittin’ a quick workout. Even a 30-minute jog helps take the edge off.

Why I Still Love This Sub (Even With the Calories)

Despite all the numbers I just threw at ya, I gotta confess—I’m still head over heels for this Buffalo Chicken Cheese Steak. There’s somethin’ magical about that spicy kick mixed with creamy cheese and soft bread. It’s comfort food at its finest, and sometimes, you just gotta treat yourself. I’ve got memories of grabbin’ one after a long work week, sittin’ down with a cold drink, and just soakin’ in the flavor. Calories be darned, it’s worth it every now and then.

I think what makes Jersey Mike’s stand out is how they don’t mess around with quality. The chicken feels real, not like some processed junk, and they pile on the toppings fresh. Sure, it’s a calorie bomb, but it’s a tasty calorie bomb. And ain’t that what life’s about sometimes? Enjoyin’ the good stuff?

Pairin’ It Right: Sides and Drinks to Watch

If you’re orderin’ this sub, you might be tempted to grab a bag of chips or a sugary soda to go with it. I’ve been there—those salty chips call my name every time. But lemme tell ya, that’s a quick way to turn a 930-calorie meal into a 1,500-calorie disaster. Here’s my advice on keepin’ it under control:

• Skip the Chips: Go for a pickle spear if they got one, or just stick to the sub solo. Chips can add 150-200 calories easy.
• Pick a Light Drink: Water’s your best bet, or an unsweetened iced tea. Soda’s gonna tack on another 150 calories or more, and you don’t need that.
• No Cookies: I know their cookies look amazin’, but at 200+ calories a pop, they’re a sneaky way to overdo it.

I’ve made the mistake of gettin’ a full combo with this sub before, and I felt like I needed a nap right after. Keep it simple, y’all.

Where Does This Sub Fit in Sandwich Culture?

Let’s zoom out for a sec. Sandwiches like this Buffalo Chicken Cheese Steak are part of why I freakin’ love American food culture. It’s bold, it’s messy, it’s over-the-top. Think about it—cheesesteaks started as a Philly thing, all about hearty eats for hardworking folks. Then you add the buffalo twist, inspired by spicy wings, and you’ve got a mash-up that screams indulgence. Jersey Mike’s takes that vibe and runs with it, givin’ us a sub that’s both nostalgic and in-your-face.

I’ve been to spots all over, tryin’ different takes on cheesesteaks and chicken subs, and this one’s up there with the best. It’s not just food—it’s an experience. Whether you’re grabbin’ it for a quick lunch or splurgin’ on game day, it’s got that “treat yourself” energy. And yeah, it’s heavy, but ain’t that part of the charm?

Final Thoughts: Should You Eat This Sub?

So, after all this ramblin’, what’s my verdict on the Jersey Mike’s Regular #44 Buffalo Chicken Cheese Steak White Sub? If you’re cravin’ somethin’ spicy and satisfyin’, hell yeah, go for it. But don’t kid yourself—it’s a splurge. With 930 calories, a boatload of fat, and enough sodium to salt a whole field, it’s not an everyday kinda meal. Save it for a cheat day, share it with a friend, or tweak it to lighten the load.

Me, I’m plannin’ my next one for a weekend when I’ve got no diet guilt hangin’ over me. I’ll prob’ly get it “in a tub” to cut some calories, pair it with water, and go for a walk after. Balance, right? That’s the name of the game.

If you’ve got your own hacks for enjoyin’ this sub without the calorie overload, drop ‘em below. I’m always down to learn new tricks. And if you’re as hooked on Jersey Mike’s as I am, let’s chat about your fave subs. ‘Til then, eat smart, indulge occasionally, and keep lovin’ them sandwiches!

The Turkey and Provolone sub, ordered as a mini or “sub in a tub” (no bread), is generally considered a healthy option at Jersey Mike’s.

Jersey Mike’s