Alma Bax 
Subway has always been a go-to place for fast food fans who want to live the healthiest lifestyle possible, so we were delighted when they announced that they would be adding Keto-friendly menu options. When you’re following the keto diet, you may notice that you’re having a lot of cravings for artificial sweeteners, too much caffeine, and a few other things. If you’d like to avoid these items, it’s important to be aware of the changes you can make to your diet. As an example, the Subway Keto Menu options include:
There are many benefits to eating a ketogenic diet. One of the most popular is losing weight – fast. But for some people, the keto diet can be a nightmare. Why? Well, because of the way Subway serves its subs.
The ketogenic diet has become a major fad lately, and for good reason. Not only is it effective for weight loss, but it also has many health benefits. One of the most important benefits is that it suppresses appetite, and this is great for people wanting to lose weight. Another major benefit is its ability to increase fat burning. But it’s not just the fat loss that makes the ketogenic diet desirable, it is also the tasty and varied diet options available that make it a must try.
Going out to eat and planning a keto meal at Subway?
When you’re unsure what to get, Subway offers a useful food and nutrition guide as well as customized menu choices, but nothing beats the advice of someone who’s been there before.
What’s the greatest part about Subway? You may simply order low-carb meals and keep a ketosis-friendly mindset by turning each sandwich into a salad.
Subway Keto Salads Are Packed With Protein!
Subway has introduced protein bowls to its menu, and all of its Footlong Subs are now available in this new style. They have the same amount of protein, veggies, cheese, and sauce as the renowned Footlong Subs, but they’re free of the carbohydrates and sugar found in Subway bread!
The fundamentals of successful Subway keto meal ordering
- Salads and protein dishes are your best bets.
- Bread, tortillas, wraps, cookies, and chips should all be avoided.
- If in doubt, skip the dressing and garnish.
- Water, unsweetened iced tea, or Diet Coke are all good options.
- Check the nutritional facts even if the menu indicates no sugar.
- To discover what keto meal options are available, download the free Subway app.
Click here to learn how to order a keto meal from Subway:
Breakfast Keto in the City:
I’d rather have a steak, egg, and cheese wrapped in a tortilla than a tortilla wrapped in a tortilla wrapped in a tortilla wrapped in a tortilla wrapped in a tortilla wrapped in a tortilla wrapped in
Breakfast, oh my! With these cute mugs, getting ready in the morning is a breeze (with lids to keep them warm on the go).
Scones are described as follows in the food and canteen guide:
-
- 220 calories | 4 grams of fat | 41 grams of carbohydrates | 4 grams of fiber | 4 grams of sugar | 8 grams of protein | 47 grams of net carbs
With this in mind, while ordering without tortillas, we deduct the numbers (above) to obtain the proper nutritional information, as shown below:
-
- 220 calories from steak, egg, and cheese 5 g carbs 14 g fat 0 g sugar 0 g fiber 19 grams of protein Carbohydrates (net): 5 g
- 230 calories from bacon, egg, and cheese 4 grams of carbs 16 grams of fat 16 grams protein, 0 grams fiber, 0 grams sugar 4 g carbohydrate net
- 190 calories | 12 g fat | 4 g carbohydrates | 0 g fiber | 0 g sugar | 16 g protein | 4 g net carbs | Black Forest ham, egg, and cheese
- 160 calories | 14 grams of fat | 3 grams of carbohydrate | 0 grams of fiber | 0 grams of sugar | 11 grams of protein | 3 grams of net carbohydrates
Here are the different types of proteins found in breakfast:
-
- Bacon has 70 calories, 6 grams of fat, 1 gram of total carbohydrate, 0 grams of fiber, 1 gram of sugar, 5 grams of protein, and 1 gram of net carbohydrate.
- 120 calories | 7 g fat | 3 g total carbohydrates | 0 g fiber | 0 g sugar | 9 g protein | 3 net carbs | Egg Patty (plain)
- 70 calories | 2 g fat | 3 g total carbohydrates | 0 g fiber | 0 g sugar | 9 g protein | 3 net carbs | egg fries (white)
- Steak has 110 calories, 4 grams of fat, 4 grams of carbohydrates, 0 grams of fiber, 1 gram of sugar, 15 grams of protein, and 4 net carbs.
- Cheddar: 60 calories | 4.5 grams of fat | 0 grams of total carbohydrates | 0 grams of fiber | 0 grams of sugar | 4 grams of protein | 0 grams of net carbohydrates
Lunch and supper Subway Keto:
I’m going to order a hot Italian salad.
-
- 300 calories in a spicy Italian dish 12 g carbs, 8 g fat 14 g protein, 4 g fiber, 5 g sugar 8 g of net carbohydrates
You’re not a fan of spicy Italian cuisine? Subway can make any sandwich into a salad, so you have a lot of options:
-
- 120 calories | 3 g fat | 12 g total carbohydrates | 4 g fiber | 6 g sugar | 13 g protein | 8 g net carbs | Black Forest Ham
- 180 calories | 11 grams of fat | 12 grams of carbohydrates | 4 grams of fiber | 5 grams of sugar | 12 grams of protein | 8 grams of net carbs
- 290 calories | 16 g fat | 22 g total carbohydrates | 7 g fiber | 9 g sugar | 15 g protein | 15 g net carbs | 15 g protein | 15 g net carbs
- 140 calories | 3.5 g fat | 10 g total carbohydrates | 4 g fiber | 5 g sugar | 19 g protein | 6 g net carbs | 19 g protein | 6 g net carbs
- Metro Club (Metro): calorie count: 140 3 g fat: 11 g carbohydrates: 4 g fiber: 5 g sugar: 19 g protein: 7 g net carbohydrates
- Tuna: 310 calories | 24 grams of fat | 10 grams of total carbohydrates | 4 grams of fiber | 6 grams of sugar | 15 grams of protein | 6 grams of net carbohydrates
- 50 calories | 1 gram fat | 9 gram total carbohydrates | 4 gram fiber | 5 gram sugar | 3 gram protein | 5 gram net carbs
- 460 calories in a chicken and bacon melt 32 g fat, 13 g carbohydrates 6 g sugar 4 g fiber Protein content: 32 g Contains 9 net carbohydrates
- 240 calories | 16 grams of fat | 12 grams of carbohydrate | 4 grams of fiber | 5 grams of sugar | 14 grams of protein | 8 net carbohydrates
- When the chicken comes out of the oven, it looks like this: calorie count: 120 2.5 grams of fat, 10 grams of carbohydrates, 4 grams of fiber, 5 grams of sugar, 17 grams of protein, and 6 grams of net carbs
- 170 calories | 5 g fat | 10 g total carbs | 4 g fiber | 5 g sugar | 23 g protein | 6 g net carbs | grilled chicken
- Steak and cheese: 200 calories, 9 grams of fat, 13 grams of carbohydrates, 4 grams of fiber, 7 grams of sugar, 19 grams of protein, and 9 grams of net carbohydrates
- 210 calories | 3 g fat | 30 g total carbohydrates | 4 g fiber | 20 g sugar | 19 g protein | 26 g net carbs | chicken teriyaki with sweet onions
- 110 calories | 2 g fat | 11 g total carbohydrates | 4 g fiber | 5 g sugar | 14 g protein | 7 g net carbs Turkey breast: 110 calories | 2 g fat | 11 g total carbohydrates | 4 g fiber | 5 g sugar | 14 g protein | 7 g net carbs
NOTE: We’ve included all of the salads so you can see which ones you should avoid due to their high net carbohydrate content.
Subway’s excellent protein bowls are a must-try! There are a total of 25 choices available.
We’ve compiled a list of the top 9 keto-friendly protein bowls available on the Subway website. To conserve carbohydrates, leave out the tomatoes.
-
- Protein Bowl with Black Forest Ham, Olives, Cucumber, Green Pepper, Lettuce, Spinach, and Tomato (without red onion if desired) 287 calories | 5 grams of fat | 11 grams of carbohydrates | 2 grams of fiber | 5 grams of sugar | 21 grams of protein | 9 grams of net carbs
- Monterey Cheddar, olives, cucumber, green pepper, lettuce, spinach, tomato, and ranch in a protein bowl with chicken and bacon ranch (no red onion please) 401 calories | 40 grams of fat | 11 grams of total carbohydrates | 3 grams of fiber | 7 grams of sugar | 52 grams of protein | 8 grams of net carbs
- Olives, cucumber, green pepper, lettuce, spinach, and tomatoes make up the Cold Cut Combo Protein Bowl (no red onion please) Nutritional Information: 302 calories | 16 g fat | 8 g carbohydrates | 2 g fiber | 4 g sugar | 20 g protein | 6 g net carbohydrates
- B.M.T. (Basic Mediterranean Tasting): olives, cucumber, green pepper, lettuce, spinach, and tomatoes (do not add red onion) Profile Nutritional: 301 calories | 29 grams of fat | 11 grams of total carbohydrates | 3 grams of fiber | 4 grams of sugar | 25 grams of protein | 8 grams of net carbohydrates
- Black olives, cucumber, green pepper, lettuce, spinach, and tomato in a baked chicken protein bowl (no red onion please) 330 calories | 6 grams of fat | 11 grams of carbohydrates | 3 grams of fiber | 6 grams of sugar | 27 grams of protein | 8 grams of net carbohydrates
- Olives, cucumber, green pepper, lettuce, spinach, and tomatoes in a spicy Italian sauce (do not add red onion) 292 calories | 45 grams of fat | 11 grams of carbohydrates | 3 grams of fiber | 3 grams of sugar | 24 grams of protein | 8 grams of net carbs
- With Monterey cheddar, olives, cucumber, green pepper, lettuce, spinach, and tomato (no red onion please) 344 calories | 19 grams of fat | 13 grams of total carbohydrates | 3 grams of fiber | 7 grams of sugar | 36 grams of protein | 10 grams of net carbohydrates
- Olives, cucumber, green pepper, lettuce, spinach, and tomato with tuna (with red onion if desired) 323 calories | 47 grams of fat | 7 grams of total carbohydrates | 2 grams of fiber | 3 grams of sugar | 26 grams of protein | 5 grams of net carbohydrates
- Olives, cucumber, green pepper, lettuce, spinach, and tomato on turkey breast (with red onion if desired) Information about nutrition: 287 calories | 2 grams of fat | 9 grams of carbohydrates | 2 grams of fiber | 4 grams of sugar | 25 grams of protein | 7 grams of net carbohydrates
Keto Trim Subway
…and, maybe, you should add…
What can you include in your salad or protein bowl to make it more interesting? Quite a bit. Please be aware that certain trims may incur an additional fee (depending on the location). Choose from the following options:
Sauces and condiments
-
- Southwest Chipotle Sauce: 60 calories: 7 grams of fat: 1 gram of carbohydrates: 0 grams of fiber: 1 gram of sugar: 0 grams of protein: 1 gram of net carbohydrates
- 60 calories in guacamole, with 5 grams of fat, 4 grams of carbohydrates, 2 grams of fiber, 0 grams of sugar, 1 gram of protein, and 2 grams of net carbs.
- 45 calories | 5 grams of fat | 0 grams of total carbohydrates | 0 grams of fiber | 0 grams of sugar | 0 grams of protein | 0 grams of net carbohydrates
- Ranch Seasoning: 70 calories, 8 grams of fat, 1 gram of carbohydrates, 0 grams of fiber, 1 gram of sugar, 0 grams of protein, and 1 gram of net carbs
- 80 calories | 9 grams of fat | 0 grams of total carbohydrates | 0 grams of fiber | 0 grams of sugar | 0 grams of protein | 0 grams of net carbohydrates
- 35 calories | 3.5 grams of fat | 1 gram of total carbohydrate | 0 grams of fiber | 1 gram of sugar | 0 grams of protein | 1 gram of net carbohydrates
- 0 calories | 0 g fat | 0 g total carbohydrates | 0 g fiber | 0 g sugar | 0 g protein | 0 g net carbs | 0 g red wine vinegar
- 20 calories | 0 grams of fat | 4 grams of carbohydrates | 0 grams of fiber | 4 grams of sugar | 0 grams of protein | 4 grams of net carbs
- 50 calories: 5 grams fat: 1 gram carbohydrates: 0 grams fiber: 0 grams sugar: 0 grams protein: 1 gram net carbs Light mayonnaise: 50 calories: 5 grams fat: 1 gram carbohydrates: 0 grams fiber: 0 grams sugar: 0 grams protein: 1 gram net carbs
- A typical mayonnaise has 100 calories, 11 grams of fat, 0 grams of total carbohydrate, 0 grams of fiber, 0 grams of sugar, 0 grams of protein, and 0 grams of net carbohydrates.
- 15 calories | 1 gram fat | 1 gram total carbohydrates | 0 gram fiber | 0 gram sugar | 0 gram protein | 1 gram net carbs
- 30 calories | 0 g fat | 8 g carbohydrates | 0 g fiber | 7 g sugar | 0 g protein | 8 g net carbs | Sweet Onion Sauce
- 10 calories | 0.5 gram fat | 1 gram total carbohydrate | 0 gram fiber | 0 gram sugar | 0 gram protein | 1 gram net carbohydrate
Vegetables
-
- 0 calories | 0 g fat | 0 g carbohydrates | 0 g fiber | 0 g sugar | 0 g protein | 0 g net carbs | 0 g banana pepper
- Cucumbers have 0 calories, 0 grams of fat, 1 gram of total carbohydrates, 0 grams of fiber, 0 grams of sugar, 0 grams of protein, and 1 gram of net carbohydrates.
- Green pepper has 0 calories, 0 grams of fat, 0 grams of total carbohydrates, 0 grams of fiber, 0 grams of sugar, 0 grams of protein, and 0 grams of net carbohydrates.
- 0 calories | 0 g fat | 0 g total carbohydrates | 0 g fiber | 0 g sugar | 0 g protein | 0 g net carbs | Jalapeno Peppers
- Salad has no calories. 0 g of fat and 0 g of carbs 0 g fiber, 0 g sugar, 0 g protein, 0 g net carbohydrates
- Red onion has 0 calories, 0 grams of fat, 1 gram of total carbohydrates, 0 grams of fiber, 0 grams of sugar, 0 grams of protein, and 1 gram of net carbohydrates.
- Cucumbers have 0 calories, 0 grams of fat, 0 grams of total carbohydrates, 0 grams of fiber, 0 grams of sugar, 0 grams of protein, and 0 grams of net carbohydrates.
- Black olives contain 0 calories, 0 grams of fat, 0 grams of total carbohydrates, 0 grams of fiber, 0 grams of sugar, 0 grams of protein, and 0 grams of net carbohydrates.
- Spinach contains 0 calories, 0 grams of fat, 0 grams of carbohydrates, 0 grams of fiber, 0 grams of sugar, 0 grams of protein, and 0 grams of net carbohydrates.
- Tomatoes contain 5 calories, 0 grams of fat, 1 gram of total carbohydrates, 0 grams of fiber, 1 gram of sugar, 0 grams of protein, and 1 gram of net carbohydrates.
Cheeses
-
- American: 40 calories: 3.5 g fat: 1 g carbohydrates: 0 g fiber: 0 g sugar: 2 g protein: 1 g net carbs
- Cheddar cheese has 60 calories, 4.5 grams of fat, 0 grams of total carbohydrates, 0 grams of fiber, 0 grams of sugar, 4 grams of protein, and 0 grams of net carbohydrates.
- Monterey 50 calories | 4.5 g fat | 0 g total carbohydrates | 0 g fiber | 0 g sugar | 3 g protein | 0 g net carbs | shredded cheddar
- 40 calories from grated mozzarella 0 g carbs, 3 g fat 0 g sugar 0 g fiber 3 grams of protein 0 g net carbohydrates
- 50 calories | 4 g fat | 0 g carbohydrate | 0 g fiber | 0 g sugar | 2 g protein | 0 g net carbs Pepperjack: 50 calories | 4 g fat | 0 g carbohydrate | 0 g fiber | 0 g sugar | 2 g protein | 0 g net carbs
- 50 calories in provolone cheese 0 gram carbs, 4 gram fat 0 g fiber, 0 g sugar, 4 g protein, and 0 g net carbohydrates
- Switzerland: 50 calories | 4.5 grams of fat | 0 grams of total carbohydrates | 0 grams of fiber | 0 grams of sugar | 4 grams of protein | 0 grams of net carbohydrates
Meat
-
- Bacon has 70 calories, 6 grams of fat, 1 gram of total carbohydrate, 0 grams of fiber, 1 gram of sugar, 5 grams of protein, and 1 gram of net carbohydrate.
- 90 calories | 2.5 g fat | 2 g total carbohydrates | 0 g fiber | 1 g sugar | 15 g protein | 2 g net carbs | fried chicken cutlet
- 80 calories | 1.5 grams of fat | 0 grams of total carbohydrates | 0 grams of fiber | 0 grams of sugar | 16 grams of protein | 0 grams of net carbs
- 130 calories | 9.5 grams of fat | 2 grams of total carbohydrates | 0 grams of fiber | 1 gram of sugar | 9 grams of protein | 2 grams of net carbohydrates
- 60 calories | 2 grams of fat | 2 grams of total carbohydrates | 0 grams of fiber | 2 grams of sugar | 9 grams of protein | 2 grams of net carbohydrates
- 180 calories | 14 g fat | 2 g carbohydrate | 0 g fiber | 2 g sugar | 11 g protein | 2 g net carbohydrates | Italian Meat B.M.T.
- 90 calories | 2.5 g fat | 1 g total carbohydrate | 0 g fiber | 1 g sugar | 16 g protein | 1 g net carbohydrates Roast beef: 90 calories | 2.5 g fat | 1 g total carbohydrate | 0 g fiber | 1 g sugar | 16 g protein | 1 g net carbs
- Steak: 120 calories | 3.5 grams of fat | 1 gram of total carbohydrate | 0 grams of fiber | 0 grams of sugar | 21 grams of protein | 0 grams of net carbohydrates
- Steak has 110 calories, 4 grams of fat, 4 grams of carbohydrates, 0 grams of fiber, 2 grams of sugar, 15 grams of protein, and 4 grams of net carbs.
- 90 calories | 2.5 g fat | 2 g total carbohydrates | 0 g fiber | 1 g sugar | 15 g protein | 2 g net carbs | Subway Club Meats
- 250 calories in tuna 23 g fat, 0 g carbohydrates, 0 g fiber, 0 g sugar, 12 g protein, 0 g net carbohydrates
- 50 calories per turkey breast | 1 gram fat | 2 gram total carbohydrates | 0 gram fiber | 1 gram sugar | 9 gram protein | 2 gram net carbs
- Buffalo Chicken Strips (Chicken Strips): 90 calories: 2 grams of fat: 1 gram of carbohydrates: 0 grams of fiber: 0 grams of sugar: 16 grams of protein: 1 gram of net carbohydrates
- 80 calories | 7 grams of fat | 1 gram of total carbohydrates | 0 grams of fiber | 0 grams of sugar | 3 grams of protein | 1 gram of net carbs
Ordering a keto lunch at Subway is simpler than you think with these delectable choices.
You can enjoy your lunch or supper wherever your travels take you with our keto fast food recommendations! Have a blast!
Take a look at our other restaurant recommendations!
Did you know that Subway used to offer Keto meals, but not anymore? I used to love ordering a Keto Diet meal from Subway, but now I understand why they stopped offering them. The past few years has been a challenging time for Subway. The company has recently been plagued with claims that they are using horse meat in their sandwiches. As a result, Subway has been forced to make major changes to their menu in order to appease their customers.. Read more about subway keto australia and let us know what you think.
Frequently Asked Questions
What can I eat from Subway on keto?
Subway has a variety of low-carb options that are keto-friendly.
Is there anything low carb at Subway?
There are a few low-carb options at Subway. You can find the complete list here: https://www.subway.com/en-us/nutrition
Does subway have low carb wraps?
Subway does not have low carb wraps.
About Author
