Subway. Eat fresh. Most people instantly think of their bread and immediately rule them out of the keto diet. Big mistake! Let’s discuss the keto Subway choices.
Alright, if you know anything about the keto diet, you know you can’t eat bread. If you didn’t know anything about the keto diet, well now you do. You might be thinking well this is a sub shop and that rules out all of our options. Well, that line of thinking would be wrong. Subway chopped salads are your keto safe haven.
Subway Chopped Salads
This menu item alone takes Subway from a keto no-go to an awesome option while on the keto diet. You can load them up with double meat, cheese and all of the vegetables offered at Subway.
Any of these Subway Salads are 11 net carbs or lower except for the Sweet Onion Chicken Teriyaki (28 net carbs) and Meatball Marinara (21 net carbs), in case there are any psychos out there who eat meatball salads. Hey, Subway puts the nutrition information for it on their website. Here is the nutritional information for the Subway salads (comes with lettuce, spinach, tomatoes, onions, green peppers, cucumbers and olivers, no dressing – more on that in a minute):
Black Forest Ham – 120 calories, 13g carbs, 4g fiber, 3g fat
Oven Roasted Chicken – 130 calories, 12g carbs, 4g fiber, 2.5 g fat
Roast Beef – 140 calories – 12g carbs, 4g fiber, 3.5g fat
Rotisserie-Style Chicken – 170 calories, 11g carbs, 4g fiber, 5g fat
Subway Club® – 140 calories, 12g carbs, 4g fiber, 3g fat
Sweet Onion Chicken Teriyaki (includes Sweet Onion) – 220 calories, 32g carbs, 4g fiber, 3g fat
Turkey Breast – 110 calories, 12g carbs, 4g fiber, 2g fat
Veggie Delite® – 60 calories, 11g carbs, 4g fiber, 1g fat
Chicken & Bacon Ranch Melt (includes Ranch) – 460 calories, 15g carbs, 4g fiber, 32g fat
Cold Cut Combo – 180 calories, 13g carbs, 4g fiber, 10g fat
Italian B.M.T.® – 240 calories, 13g carbs, 4g fiber, 15g fat
Meatball Marinara – 300 calories, 25g carbs, 7g fiber, 17g fat
Spicy Italian – 310 calories, 13g carbs, 4g fiber, 23g fat
Steak & Cheese – 210 calories, 15g carbs, 4g fiber, 9g fat
Tuna – 310 calories, 11g carbs, 4g fiber, 24g fat
If you double the meat it adds between one and three grams of carbs. For the exact amount check out the Subway Nutrition Info.
The salad dressings are all 2 grams of carbs per serving per less except for Sweet Onion Sauce (16g) and Oil & Vinegar (0g). Oil and vinegar is the way to go as it will go a long way toward filling you up.
Eating Keto at Subway for Breakfast
There actually are some subway keto breakfast options. For a keto subway breakfast, you simply order a flatbread, hold the flatbread! Here are some low carb flatbread (no flatbread) options:
Egg & Cheese – 170 calories, 4g carbs, 9.5g fat
Steak, Egg & Cheese – 240 calories, 6g carbs, 12.5g fat
Bacon, Egg & Cheese – 250 calories, 4g carbs, 15.5g fat
Black Forest Ham, Egg & Cheese – 200 calories, 5g carbs, 10.5g fat
If you order individually or order extra, here is the break down of the breakfast proteins:
Bacon (two strips): 80 calories, 1g carbs, 5g fat
Steak: 110 calories, 4g carbs, 4g fat
Sausage: 140 calories, 1g carbs, 11g fat
Egg Patty: 120 calories, 3g carbs, 7g fat
Egg White Patty: 80 calories, 3g carbs, 2g fat
Alright, so there are some keto options at Subway. Breakfast, lunch and dinner! While there are some options, these aren’t the best. The bread at Subway is possibly the biggest selling point. It’s baked freshly in the store. The vegetables aren’t great and the meat isn’t either when you compare it to some other sandwich shops, such as Jimmy John’s and Jersey Mike’s.
That said, this is a decent option for anyone who is in a mall food court that has a Subway. Though these salads don’t have many calories or fat, they are actually a pretty big salad. Make sure you have them hit your salad hard with oil as that will help to fill you up. If you are into mayo that would be another way to tack on some calories and fat. Double meat is another great idea to boost how full you get from one of these salads. It will drive up the price some, but trust me it’s worth it if you have a big appetite.
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