Eating Keto at Subway

Subway Keto Options in 2020

Updated February 15, 2021

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.

Eating Keto at Subway

Subway Chopped Salads

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.

Related content:

Jimmy John’s Keto Options

Keto Chick-fil-A

Panera Low Carb Options

Keto at Jersey Mike’s

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