Reviewed by Dietitian Jane Leverich, M.S., RDN
Credit: Getty Images. EatingWell design.
Key Points
-
The Turkey Tom provides a combination of protein, carbohydrates and vegetables.
-
Customizing your sandwich with extra vegetables or less mayo can help you tailor it.
-
You can use Jimmy John’s nutrition information to compare sandwiches when ordering.
A nutritious home-cooked meal enjoyed around the table is ideal, but it’s not always realistic. Whether we’re shuttling kids to after-school commitments or on the road for work or fun, sometimes we need a meal that’s fast and convenient. But that doesn’t mean you have to give up on the health goals that matter to you.
Jimmy John’s highly customizable menu has something for everyone. When it comes to better-for-you picks, one menu item wins out among the dietitians we spoke with. “The Turkey Tom provides a simple, lean, healthy base which makes it easy to add a few extras that enhance the nutrition profile, or to subtract an element or two to tailor it to my preferences,” says Meridan Zerner, RD.
Nutrition experts share four reasons why they love the Turkey Tom sandwich, along with tips for customizing your order at Jimmy John’s.
Why Dietitians Love Jimmy John’s #4 Turkey Tom
The Turkey Tom, also known as the No. 4, is an 8-inch turkey sandwich on French bread topped with mayo, lettuce and tomato. It’s a simple sandwich as is, but you can customize the toppings to your liking. Here’s why dietitians are fans.
It’s a Good Source of Protein
Turkey is an excellent protein source because it’s typically lower in saturated fat than many other protein options. Protein can be found in every cell in the body, making it an essential nutrient that plays a role in muscle maintenance, immune function and many other processes throughout the body.
“The Turkey Tom is one of my favorite choices at Jimmy John’s because it gives you a good balance of protein, carbohydrates and vegetables without being too high in fat,” says Ana Reisdorf, M.S., RD. “The sandwich has 24 grams of lean protein from turkey, which helps make it satisfying and supports muscle health.”
It’s Moderate in Calories
An 8-inch Turkey Tom has 470 calories, which can fit into a variety of eating patterns. “It’s moderate in calories compared with many of the other sandwiches on the menu, which can easily exceed 800 calories due to high-calorie additives like bacon or mayonnaise,” shares Reisdorf. There’s also the option to swap out the bread for a lettuce wrap, which lowers the calorie count to less than 300 calories.
“I tell my clients that the easiest nutrition upgrade is to order it with extra vegetables (more lettuce and tomatoes) and no mayo (or mayo on the side). This helps to lower the calories and the saturated fat a bit,” says Zerner, adding, “Choose water or unsweetened tea rather than a sugary drink. With the added extra veggies, there may be a greater sense of fullness and satisfaction where the chips may not be needed.”
It’s Low in Saturated Fat
Sheila Patterson, RD, CDCES, is a fan of the No. 4 because it contains just 3 grams of saturated fat. “Saturated fat contributes to LDL or ‘bad’ cholesterol, so too much over time can increase risks for heart disease and metabolic health,” Patterson says. The American Heart Association recommends 13 grams or less of saturated fat per day for someone eating about 2,000 calories. Patterson also appreciates the 47 grams of carbohydrates and 24 grams of protein, making this a balanced meal.
It’s an Excellent Source of Iron
The iron content of your meal might not be top of mind, but the Turkey Tom delivers here, too. Iron is an essential mineral that your body needs to make hemoglobin, the protein in red blood cells that carries oxygen throughout your body.
“Turkey contains heme iron, which the body absorbs more easily, and the Turkey Tom provides 20% of the Daily Value,” Patterson highlights. “Iron is important for producing hemoglobin, which transports oxygen through the body.”
Tips for Ordering at Jimmy John’s
Our nutrition experts share their go-to ordering tips whether you opt for the Turkey Tom or another menu item.
-
Add veggies. “I like to beef up my sandwiches by adding more veggies in addition to the lettuce and tomato. Always add extra veggies like lettuce, tomato, cucumber and peppers, which add volume, flavor, fiber and micronutrients without significantly increasing calories,” says Reisdorf.
-
Get your sauce on the side. Condiments and other ingredients can add a lot of flavor, but they can also be high in sodium or saturated fat. “I try to be strategic with any mayo, cheese or creamy spreads because the calories add up quickly. I call it S.O.S., meaning you can request mayo or ‘sauce on the side,'” says Zerner. She also suggests asking for “EZ mayo,” which means using a half-portion of the condiment.
-
Watch portion sizes. Reisdorf highlights the “Little John” sandwich as another way to customize your meal. “While a full 8-inch sandwich is probably the right size for many people, a Little John can be a good option if you aren’t quite as hungry or are pairing the sandwich with other foods.”
-
Plan ahead. This is good advice when dining out at any restaurant or fast food spot. Zerner recommends using the nutrition guide, which you can usually find online. “Menu choices and portions vary, and Jimmy John’s posts nutrition and allergen information, including calories, sodium, fiber and protein. That is especially helpful for comparing bread, Unwich, wrap, sandwich size and add-on choices.”
Our Expert Take
Grabbing a meal on the go doesn’t have to mean sacrificing your health goals. Dietitians are fans of Jimmy John’s Turkey Tom—it’s relatively low in saturated fat and calories compared to most other menu options and fits into most diets. The sandwich is also an excellent source of iron and protein. Follow a few of our nutrition experts’ ordering tips the next time you’re at Jimmy John’s, and you’ll enjoy your meal and feel good about your choice.
Read the original article on EatingWell