Jersey Mike's Seed Oil Report Card
Based on our menu research, Jersey Mike's cooks with: Olive oil blend on subs = soybean and/or canola oil with olive oil listed last: Jersey Mike's own nutrition menu (jerseymikes.com/menu/nutrition, read 2026-10-20) lists "Olive Oil Blend: Vegetable oil (Soybean oil and/or canola oil, olive oil)" and publishes no percentages; no fryers. Across the 166 menu items we analyzed, it averages 17.6g estimated PUFA per item, earning a seed-oil grade of F (Extreme Risk).
What oil does Jersey Mike's fry in? The full answer
Compare Jersey Mike's with: Firehouse Subs · Jimmy John's · Subway
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Safest Orders at Jersey Mike's
Learn this once: a salad with grilled protein and the dressing left off is nearly always the lowest seed oil order anywhere. So the list below sticks to real meals, salads included, never just a water.
Cleanest full order: #16 Mike's Chicken Philly Bowl + Regular + Pickle + Bottled Water, 2.4g total
| Item | PUFA |
|---|---|
| #16 Mike's Chicken Philly Bowl | 2.4g |
| #16 Mike's Chicken Philly Wrap | 2.7g |
| #55 Big Kahuna Chicken Cheese Steak Bowl | 2.7g |
| #55 Big Kahuna Chicken Cheese Steak Wrap | 3.0g |
| #16 Mike's Chicken Philly (Regular) | 3.5g |
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Build my orderWhat to Avoid at Jersey Mike's
| Item | PUFA |
|---|---|
| #10 Tuna Fish Giant | 84.9g |
| #9 Club Supreme Giant | 78.3g |
| #8 Club Sub Giant | 77.7g |
| #43 Chipotle Cheese Steak Giant | 51.7g |
| #42 Chipotle Chicken Cheese Steak Giant | 48.5g |
Around the world: Jersey Mike's
Brownie has 2.0g of PUFA in Canada but 7.4g in the US. Same chain. Why not here?
We have Jersey Mike's in 2 countries. Here is what it cooks with in each one, and how the same menu items compare.
Items are matched by name, so portions and recipes can differ between countries. Values are estimated grams of seed-oil PUFA per item. Oil notes are as each country's chain discloses them.
Every Jersey Mike's item, ranked
All 166 items we have for Jersey Mike's, safest first. Values are estimated grams of seed-oil PUFA per item.
| Item | PUFA |
|---|---|
| Fountain Drink | 0.0g |
| Bottled Soda | 0.0g |
| BBQ Sauce | 0.0g |
| Life WTR | 0.0g |
| Pure Leaf Tea | 0.0g |
| Bottled Water | 0.0g |
| Gatorade | 0.0g |
| Stubborn Soda | 0.0g |
| Bubly | 0.0g |
| Celsius | 0.0g |
| Bottled Soda (2 Liter) | 0.0g |
| Hot Chopped Pepper Relish (16 oz jar) | 0.1g |
| GF Snickerdoodle | 0.4g |
| Honey Mustard Dressing | 0.5g |
| Chips (Baked Lay's Roasted Garlic & Herbs) | 0.5g |
| Cookie | 0.8g |
| Kid's Sub Turkey | 1.5g |
| Kid's Sub Ham | 1.7g |
| Kid's Sub Salami | 1.9g |
| Chips (Baked Ruffles Cheddar & Sour Cream) | 2.1g |
| Chips (Baked Lay's BBQ) | 2.1g |
| Chips (Baked Lay's Sour Cream & Onion) | 2.1g |
| Cookie (Mini Pack) | 2.1g |
| Cookie (Three Pack) | 2.3g |
| #16 Mike's Chicken Philly Bowl | 2.4g |
| Chips (Baked Lay's Original) | 2.4g |
| #16 Mike's Chicken Philly Wrap | 2.7g |
| #55 Big Kahuna Chicken Cheese Steak Bowl | 2.7g |
| #55 Big Kahuna Chicken Cheese Steak Wrap | 3.0g |
| #16 Mike's Chicken Philly (Regular) | 3.5g |
| #55 Big Kahuna Chicken Cheese Steak Regular | 3.8g |
| Thousand Island Dressing | 4.0g |
| Mike's Hot Italian Bowl | 4.5g |
| Chips (Funyuns) | 4.6g |
| #17 Philly Cheese Steak (Mini) | 5.0g |
| Chips (SunChips Garden Salsa) | 5.2g |
| Chips (SunChips Harvest Cheddar) | 5.2g |
| Chips (SunChips Whole Grain French Onion) | 5.2g |
| Mike's Hot Italian Regular | 5.6g |
| Chips (SunChips Original) | 5.8g |
| Kettle Chips (Miss Vickie's Sea Salt & Vinegar) | 6.4g |
| Kettle Chips (Miss Vickie's Spicy Dill Pickle) | 6.4g |
| Kettle Chips (Miss Vickie's BBQ) | 6.4g |
| Kettle Chips (Miss Vickie's Jalapeño) | 6.4g |
| Ranch Dressing | 6.5g |
| #16 Mike's Chicken Philly Giant | 7.0g |
| #17 Mike's Famous Philly Regular | 7.0g |
| Kettle Chips (Miss Vickie's Sea Salt) | 7.0g |
| Kettle Chips (Miss Vickie's Sour Cream & Herb) | 7.0g |
| Brownie | 7.4g |
| Chips (Doritos Flamin' Hot Cool Ranch) | 7.5g |
| Chips (Doritos Cool Ranch) | 7.5g |
| Chips (Doritos Sweet & Tangy BBQ) | 7.5g |
| #55 Big Kahuna Chicken Cheese Steak Giant | 7.6g |
| Chicken Parmesan (Regular) | 8.0g |
| #56 Big Kahuna Cheese Steak (Regular) | 8.0g |
| #17 Philly Cheese Steak (Regular) | 8.0g |
| Chips (Lay's BBQ) | 8.1g |
| Chips (Lay's All Dressed) | 8.1g |
| Chips (Doritos Nacho) | 8.1g |
| Chips (Lay's Sour Cream & Onion) | 8.7g |
| Chips (Ruffles Cheddar & Sour Cream) | 8.7g |
| Chips (Lay's Salt & Vinegar) | 8.7g |
| Chips (Ruffles Original) | 8.7g |
| Chips | 9.3g |
| #17 Mike's Famous Philly Giant | 10.0g |
| #56 Big Kahuna Cheese Steak Giant | 10.0g |
| #11 Stickball Special Mini | 10.7g |
| #6 Roast Beef and Provolone Mini | 11.0g |
| #7 Turkey and Provolone Mini | 11.2g |
| #12 Cancro Special Mini | 11.2g |
| Mike's Hot Italian Giant | 11.3g |
| #2 Jersey Shore's Favorite Mini | 11.4g |
| Chips (Fritos Chili Cheese) | 11.4g |
| #3 Ham and Provolone Mini | 11.5g |
| #4 The Number Four Mini | 11.5g |
| #14 The Veggie Mini | 11.6g |
| #5 The Super Sub Mini | 11.8g |
| #13 The Original Italian (Mini) | 11.9g |
| Chips (Fritos Original) | 12.0g |
| Chips (Cheetos) | 12.2g |
| #17 Mike's Famous Philly Bowl | 12.6g |
| #1 BLT Mini | 12.9g |
| Oil & Vinegar (Mike's Way) | 13.9g |
| #56 Big Kahuna Cheese Steak Bowl | 14.2g |
| #17 Mike's Famous Philly Wrap | 16.6g |
| #44 Buffalo Chicken Cheese Steak Bowl | 17.1g |
| Regular Mayo | 17.4g |
| #56 Big Kahuna Cheese Steak Wrap | 18.2g |
| #26 Bacon Ranch Chicken Cheese Steak Bowl | 18.4g |
| #44 Buffalo Chicken Cheese Steak Wrap | 18.8g |
| Chipotle Mayo | 19.0g |
| #44 Buffalo Chicken Cheese Steak Regular | 19.1g |
| #7 Turkey and Provolone Wrap | 19.2g |
| #7 Turkey and Provolone Bowl | 19.4g |
| #11 Stickball Special Bowl | 19.5g |
| #8 Club Sub Mini | 19.7g |
| #11 Stickball Special Wrap | 19.7g |
| #43 Chipotle Cheese Steak Bowl | 19.9g |
| #9 Club Supreme Mini | 20.0g |
| #5 The Super Sub Wrap | 20.0g |
| #4 The Number Four Bowl | 20.0g |
| #3 Ham and Provolone Bowl | 20.1g |
| #26 Bacon Ranch Chicken Cheese Steak Wrap | 20.1g |
| #2 Jersey Shore's Favorite Bowl | 20.2g |
| #14 The Veggie Bowl | 20.2g |
| #43 Chipotle Cheese Steak Wrap | 20.3g |
| #26 Chicken Bacon Ranch (Regular) | 20.4g |
| #26 Bacon Ranch Chicken Cheese Steak Regular | 20.4g |
| #6 Roast Beef and Provolone Wrap | 20.4g |
| #5 The Super Sub Bowl | 20.4g |
| #6 Roast Beef and Provolone Bowl | 21.0g |
| #13 The Original Italian Bowl | 21.0g |
| #6 Roast Beef and Provolone (Regular) | 21.1g |
| #13 The Original Italian Wrap | 21.2g |
| #7 Turkey and Provolone Regular | 21.4g |
| #11 Stickball Special Regular | 21.4g |
| #1 BLT Bowl | 21.6g |
| #4 The Number Four Wrap | 21.7g |
| #3 Ham and Provolone Wrap | 21.8g |
| #2 Jersey Shore's Favorite Wrap | 21.8g |
| #4 The Number Four Regular | 21.9g |
| #14 The Veggie Wrap | 21.9g |
| #1 BLT Wrap | 21.9g |
| #3 Ham and Provolone Regular | 22.0g |
| #2 Jersey Shore's Favorite (Regular) | 22.1g |
| #12 Cancro Special Regular | 22.1g |
| #14 The Veggie Regular | 22.1g |
| #5 The Super Sub Regular | 22.3g |
| #42 Chipotle Chicken Cheese Steak Bowl | 22.4g |
| #12 Cancro Special Bowl | 22.8g |
| #13 The Original Italian (Regular) | 22.9g |
| #1 BLT (Regular) | 23.6g |
| #42 Chipotle Chicken Cheese Steak Wrap | 24.0g |
| #42 Chipotle Chicken Cheese Steak (Regular) | 24.2g |
| #12 Cancro Special Wrap | 24.4g |
| #10 Tuna Fish (Mini) | 25.1g |
| #43 Chipotle Cheese Steak Regular | 25.8g |
| #8 Club Sub Wrap | 37.1g |
| #9 Club Supreme Wrap | 37.6g |
| #44 Buffalo Chicken Cheese Steak Giant | 38.1g |
| #8 Club Sub Turkey, Ham & Bacon (Regular) | 38.9g |
| #8 Club Sub Regular | 38.9g |
| #8 Club Sub Bowl | 39.1g |
| #9 Club Supreme (Regular) | 39.3g |
| #9 Club Supreme Bowl | 39.5g |
| #26 Bacon Ranch Chicken Cheese Steak Giant | 40.7g |
| #7 Turkey & Provolone (Giant) | 42.3g |
| #11 Stickball Special Giant | 42.4g |
| #6 Roast Beef and Provolone Giant | 42.5g |
| #4 The Number Four Giant | 43.1g |
| #10 Tuna Fish Bowl | 43.1g |
| #2 Jersey Shore's Favorite Giant | 43.3g |
| #3 Ham and Provolone Giant | 43.3g |
| #5 The Super Sub Giant | 43.7g |
| #12 Cancro Special Giant | 43.8g |
| #14 The Veggie Giant | 44.2g |
| #10 Tuna Fish (Regular) | 44.8g |
| #10 Tuna Fish Wrap | 44.8g |
| #13 The Original Italian (Giant) | 45.6g |
| #1 BLT Giant | 47.1g |
| #42 Chipotle Chicken Cheese Steak Giant | 48.5g |
| #43 Chipotle Cheese Steak Giant | 51.7g |
| #8 Club Sub Giant | 77.7g |
| #9 Club Supreme Giant | 78.3g |
| #10 Tuna Fish Giant | 84.9g |
Frequently asked
Does Jersey Mike's use seed oils?
Based on our menu research, Jersey Mike's cooks with: Olive oil blend on subs = soybean and/or canola oil with olive oil listed last: Jersey Mike's own nutrition menu (jerseymikes.com/menu/nutrition, read 2026-10-20) lists "Olive Oil Blend: Vegetable oil (Soybean oil and/or canola oil, olive oil)" and publishes no percentages; no fryers. Across the 166 menu items we analyzed, it averages 17.6g estimated PUFA per item, earning a seed-oil grade of F (Extreme Risk).
What oil does Jersey Mike's cook with?
Our research indicates: Olive oil blend on subs = soybean and/or canola oil with olive oil listed last: Jersey Mike's own nutrition menu (jerseymikes.com/menu/nutrition, read 2026-10-20) lists "Olive Oil Blend: Vegetable oil (Soybean oil and/or canola oil, olive oil)" and publishes no percentages; no fryers. Preparation can vary by location, so treat PUFA numbers as estimates.
Does Jersey Mike's use beef tallow?
No. Our research indicates Jersey Mike's cooks with Olive oil blend on subs = soybean and/or canola oil with olive oil listed last: Jersey Mike's own nutrition menu (jerseymikes.com/menu/nutrition, read 2026-10-20) lists "Olive Oil Blend: Vegetable oil (Soybean oil and/or canola oil, olive oil)" and publishes no percentages; no fryers, not beef tallow. For chains that fry in tallow or other real fats, see Tallow Watch.
Is Jersey Mike's seed oil free?
No. Our research indicates Jersey Mike's cooks with Olive oil blend on subs = soybean and/or canola oil with olive oil listed last: Jersey Mike's own nutrition menu (jerseymikes.com/menu/nutrition, read 2026-10-20) lists "Olive Oil Blend: Vegetable oil (Soybean oil and/or canola oil, olive oil)" and publishes no percentages; no fryers, which includes seed oils. See the lower-PUFA orders above for the cleanest picks.
What is the safest thing to order at Jersey Mike's?
#16 Mike's Chicken Philly Bowl is the lowest-PUFA item we analyzed at Jersey Mike's, at an estimated 2.4g PUFA. See the Safest Orders list on this page for more options.
What should I avoid at Jersey Mike's?
#10 Tuna Fish Giant is the highest-PUFA item we analyzed at Jersey Mike's, at an estimated 84.9g PUFA. Fried items and creamy, mayo-based sauces are usually the heaviest.
What are seed oils?
Seed oils — canola, soybean, sunflower, corn, and similar vegetable oils — are extracted from seeds using high heat and chemical solvents. They are very high in polyunsaturated fats (PUFAs), which are unstable at cooking temperatures and can oxidize easily. Many health-conscious eaters choose to minimize seed oils and prefer foods cooked in beef tallow, butter, coconut oil, or olive oil instead. This page shows estimated PUFA grams per menu item to help you make more informed choices. These are estimates — actual values vary by preparation and location. New to the topic? Start with what seed oils are and the complete list, or read the evidence on why people avoid them.
Compare other chains
Subway · Jimmy John's · Firehouse Subs · Potbelly · Jason's Deli · Schlotzsky's
See where Jersey Mike's lands on the full Seed Oil Index, or check which chains cook in real fats on Tallow Watch. Wondering about a specific dish instead? The Is It Seed Oil food guide answers it for 200+ everyday foods, and the distributor oils page covers what independent restaurants fry in.