Subway Keto Options Guide: What to Eat and What to Avoid.

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Wait,Can I eat at Subway even on the Keto diet? 

Here is Deal:

Of course, you can.

It's never been easy to follow a strict  Keto diet, mainly when you are planning to eat out at fast-food restaurants like Subway. 

Whenever you want to eat outside, it's a good thing to plan early. There are multiple Subway Keto Options,

As you'll read, you'll get to know how to order low carb meal like a pro with subway nutritional calculator.

When we talk about Subway, the only thing that comes up to our mind is the large bread sandwich. If you think that Subway bread ruins your keto diet, then you are wrong.

With over 37 million combinations on the menu according to the subway website, allows you to choose what exactly you want on your sandwich.

Isn't that amazing?

Subway Keto Menu for Low Carb

As you go through, you'll get to know that Subway offers a great variety of low carb meal options.The only thing is that you need to consider is your calorie intake, which is not as easy as it sounds.

However, I believe Subway is still a much better option than others like Taco Bell if I talk about the low carb keto diet.

Suggestions :  If you want to remain on your strict Keto diet, then it's better to purchase better quality meat from local grocery and prepare your snacks and meals at home so that you have a proper knowledge that meats are not processed and what type of oil, ingredients you are using for your dish.

However, If you already plan to go on the Subway so, here is the tip for you:

Just go with the delicious and keto-friendly

Subway Keto Friendly Sandwich

Subway Keto Friendly Sandwich

Little about Subway

Before we move on, let's talk a little about Subway...

Subway is the only one American restaurants that serve more than 5,000 sandwiches every minute, has been around us for over 50 years next to McDonald's.

This giant single-brand restaurant chain is famous for the submarine sandwich, and salads that make it the fastest-growing franchises in the world with 42,000 stores situated in more than 100+ countries.

Remarkably, it's not surprising that you and your friends plan for eating outside and you end up finding a Subway store near you on Google maps because more than half of the shops are located in the United States.

However, the most challenging thing will come when you end up finding that you are the only one of your friends who is on ketosis.

Don't worry, we are here for you...

Let's start...

What To Order At Subway For Every Meal:

Subway recently include the breakfast meal option on their menu so that you not only enjoy lunch there but have substantial and healthy breakfast also.

Below are the different options available at Subway; let's discuss each one in detail.

Breakfast Options - Breakfast Options At Subway

It happens sometimes we are in a rush and leave our home without having our breakfast.

Then there is no need to remain whole day on fasting and commute to and fro with the lethargic feeling and above all, less productive.

Subway has a solution to your problem.

It offers different combinations of eggs, bacon, ham, and steak. One of the best and keto-friendly options from all of them is cheese Flatbread, not flatbread. I repeat Cheese Flatbread :).

  • The below calorie breakdown shows that flatbread alone has a calorie amount of 230, it's better to avoid that.

Name

Calorie

Carbs

g

Fats

g

Protein

g

Flatbread

230

39

4.5

7

If you remove flatbread from your list  then you have options like this(in ascending order of carbs present):

Product Name

Calorie

Carbs

(gram)

Fats

(gram)

Protein

(gram)

Bacon, Egg, & Cheese

250

4

15.5

18

Egg & Cheese

170

4

9.5

12

Steak, Egg, & Cheese

240

6

12.5

21

Black Forest Ham, Egg, & Cheese

200

5

10.5

16

If you want to order extra, then here is the breakdown for you as follows:

Product Name

Calories

Carbs

(gram)

Fats

(gram)

Protein

(gram)

Breakfast sausage

140

11

10

Bacon

(for 2 strips)

80

5

6

Egg Patty

80

3

2

11

Egg Patty regular

120

3

7

9

Steak

110

4

4

15

From all of the above ingredients, the breakfast sausage has the highest amount of calories around 140 while on the other hand if you go with egg and bacon without cheese you end up having only 80 calories.

Hence, the choice is yours ๐Ÿ™‚

All the other breakfast options are also good.

Lunch Options

Want to feel lighter all day long? 

Because you believe in following quote

Eat breakfast like a king, lunch like a prince, and dinner like a pauper.

So, here is the list of light-weighted low carb ingredients that makes you feel energetic and light.

Subways four different kind of sandwiches:

Like in other restaurants the sandwiches at Subway will not come with added sauce and toppings; instead, you can customize them with extra cheese, toppings as you want.

To grab or pick the right amount of fat in ketosis is like walking on flat webbing.

However, it's easy at Subway, just order extra meat and guacamole in your diet, and there you go.

Note :

Try to keep some limit on sauces as it contains a high amount of calories instead ask for oil or red wine vinegar.

Below are the few lunch options for you:

  • Black forest ham salad

  • Chicken and bacon ranch melt sandwich ,salad without dressings and  sauces

  • Oven  roasted chicken sandwich ,salad or wrap

  • Rotisserie style chicken sandwich,salad or wrap

  • Subway club salad without sauces that have honey or sweet

  • Steak and cheese salad

  • Turkey, bacon, and guacamole sandwich or wrap 

  • Turkey breast sandwich, salad or wrap

  • Savory rotisserie-style chicken caesar sandwich, wrap, or salad without sauces and dressing on it 

Dinner Options

Looking for a healthy dinner option that is not so heavy or filling and not so light as well.Salad is the best option if you want light dinner and wraps otherwise.

Sandwiches and wraps in the list can be customized with double meat, extra guacamole, and cheese for more fat.

Below are  some of the wraps and sandwiches without bread  and sauces:

  • Black forest ham sandwich or wrap

  • Cold cut combo sandwich or wrap (best according to me)

  • Chipotle southwest steak and cheese sandwich or wrap without sauces and dressings

  • Spicy Italian sandwich or wrap

  • Steak and cheese sandwich or wrap

  • Italian BMT sandwich or wrap without Italian dressing

  • Roast beef sandwich or wrap

  • Subway club sandwich or wrap

No doubt lettuce wrap without bread and sauces is a great option.

Keto Salads at Subway.

Subway Keto Friendly Salad

Let's talk about how you can customize salad to remain on ketosis.

Subway offers around 15 different options for the salad that mainly divides into two types of chopped salads - 

Fresh fit and Regular that may confuse you for the first time, which one will you choose.

As most prepared salad dressings have sugar added to them, look at the below examples:

Fresh fit salad has calories between 70 to 170 and 7-9g carbs except for the Sweet Onion Chicken Teriyaki one which has 34g carbs with 23g sugar.

On the other side subway, regular chopped salads have 200-300 calories, again except Meatball Marinara which has 21g carbs with 12g sugar.

So, if you want to remain on your keto diet, order extra toppings of bacon, guacamole, avocado, cheese or pepperoni are the better options.

Here is a list of the nutritional information for the Subway salads that comes with cucumbers, green peppers, lettuce, onions, olives, spinach, and tomatoes but without dressing:

Product Name

Calories

Carbs

g

Fats

g

Protein

g

Fiber

g

Italian B.M.T

230

13

15

14

4

Black Forest Ham

110

13

3

12

4

Cold Cut Combo

180

13

11

12

4

Steak & Cheese

210

16

8

20

4

Tuna

310

11

11

15

4

Product Name

Calories

Carbs

g

Fats

g

Protein

g

Fiber

g

Veggie Delite

60

11

1

3

4

Roast Beef

140

12

3.5

19

4

Oven roasted Chicken

150

13

3.5

17

4

Subway Club

140

13

3.5

18

4

Chicken & Bacon Ranch Melt

540

15

40

32

4

Product Name

Calories

Carbs

g

Fats

g

Protein

g

Fiber

g

Rotisserie-Style Chicken

170

12

4.5

23

4

Sweet Onion Chicken Teriyaki

230

34

3

19

4

Spicy Italian

310

13

23

14

4

Turkey Breast

110

13

2

12

4

Meatball Marinara

310

27

17

15

6

I recommend you should choose steak & cheese salad with oil and red vinegar dressing with sparkle of salt. Other good salad options include Black Forest Ham, Italian B.M.T and the Cold Cut Combo.

Cold cut combo salad comes with a trio of meats those are turkey, salami and bologna, shredded lettuce and ofcourse American cheese. For flavor, you can add spinach(it's rich in magnesium which helps prevent insomnia and muscle cramps when on a low carb or keto diet.), olive and peppers.

The above combination makes your salad keto-friendly with just 615 calories, 5g net carbs, and 20g protein.

If I talk about the next choice, that is  Italian BMT Salad with Double Meat.

You can order the salad with BMT meats those are ham, pepperoni, and salami with regular lettuce and American cheese, banana peppers along with olive oil and vinegar dressing.

This combination makes your meal a low carb salad with 712 calories, 5g net carbs, and 24g protein.

Subway Keto Dressings Options

As we talked about salad, these vegetables look dry food to you, to add more flavor to that you can opt for dressings.

We all have different tastes and preferences in our daily life; the same goes with food options as well.

Subway offers different dressings options with different rates depending on the location.

You find various toppings that are keto-friendly, but a little amount of pepper and salt also makes your salad taste amazing.

However, if you still want to order, you can refer the below nutritional information:

Product Name

Calories

Carbs

g

Fats

g

Protein

g

Vinegar (1 tbsp)

0

0

0

0

Guacamole

70

3

6

1

Oil (1 tbsp)

45

0

5

0

Chipotle Southwest Sauce

10

10

0

Buffalo Sauce

5

0

0

Product Name

Calories

Carbs

g

Fats

g

Protein

g

Creamy Sriracha

40

2

3.5

0

Creamy Italian

80

4

7

0

Fire Roasted Tomato Sauce

80

1

8

0

Gorgonzola Sauce

100

11

1

Giardiniera

80

5

0

Product Name

Calories

Carbs

g

Fats

g

Protein

g

Golden Italian

80

2

22

0

Hot Pepper Relish

<5

1

0

0

Ranch Dressing

110

1

11

0

Subway Vinaigrette

40

4

0

Savory Caesar

130

14

1

Product Name

Calories

Carbs

g

Fats

g

Protein

g

Golden ItSauerkraut alian

10

2

8

0

Sweet Potato Curry

70

2

7

0

Signature Horseradish Sauce

110

3

11

0

Tzatziki Sauce

110

12

0

Thousand Island Dressing:

80

3

7

0

Some other toppings include:

  • Red Wine Vinegar
  • Spicy Brown Mustard
  • Yellow Mustard

Subway Keto Cheeses Options

The cheese options are also extensive; it's like a primary ingredient or the best source of fat for a person who is on ketosis. It makes regular food to the delicious, mouth-watering dish.

Below are the options and nutritional information for this amazing ingredient:

Product Name

Calories

Carbs

g

Fats

g

Protein

g

American

40

1

3.5

2

Cheddar

60

0

4.5

4

Feta

35

0

2

2

Mozzarella

40

0

3

3

Monterey Cheddar, Shredded

50

0

4.5

3

Product Name

Calories

Carbs

g

Fats

g

Protein

g

Pepperjack

50

0

4

3

Parmesan

5

0

5

1

Provolone

50

0

4

4

Swiss

50

0

4.5

4

Shredded

50

0

3

3

Subway Keto Vegetables Options

Vegetables, it's strange and healthy at the same time that a fast food restaurant has so many different fresh vegetables as an option for you.

You can take full benefit of vegetables by topping your sandwich or salad with low carb vegetables as much as you can. The fiber and antioxidants present in vegetables not only makes your meal tasty but also increase your energy level and performance. 

There are many keto-friendly vegetables to choose from, these are:

Enter your text here...

Keto Sauces Options

Choosing from delicious seasonings and signature sauces available at Subway is quite tricky but at the same time makes our meal delicious also.

Therefore, below is the nutritional information carbs present in each sauce, the amount is 6-inch sub:

Enter your text here...

Note: Try to avoid having sauce in your dish to avoid extra calories and carbs.

Meats Options at Subway.

All meats are not suitable if you are on the keto diet, at subway, some meats are in processed form and low carb also. 

So, it's safe to stay away from such meats; one of these meats is deli meats. This preservative meat maybe flavored such as with sweet onion chicken teriyaki sandwich or may contain sugar. Adding flavor in meat is done so that meat tastes fresh and tasty.

To avoid such kind of meat, I suggest you should go with steak or grilled chicken at subway because these options carry fresh meat without additives and preservatives.

Below are the different meats available at subway with nutritional information:

Product Name

Calories

Carbs

g

Fats

g

Protein

g

Chicken strips

80

0

1.5

16

Chicken patty, roasted

90

2

2.5

15

Corned beef

150

4

3

26

Cold cut combo meats

130

2

9.5

9

Chicken strips, buffalo chicken

90

2

1

16

Product Name

Calories

Carbs

g

Fats

g

Protein

g

Egg salad

250

1

23

8

Ham

57

3

0

9

Italian B.M.T. meats

150

180

2

2

11

Italian Hero meats

230

3

18

14

Pepperoni (3 slices)

80

1

7

4

Product Name

Calories

Carbs

g

Fats

g

Protein

g

Pastrami

150

1

11

9

Rotisserie-style chicken

120

1

3.5

21

Roast beef

90

2.5

0

16

Subway Club meats

90

2

2.5

15 + 2 g fiber

Steak

110

4

4

15

Other than the above meat options subway also offers other type of meats with less than 2 g of carbs. One of them is Turkey breast that has 50 calories, 2 g carbs,1 g fat with 9 g protein.

Not only this Tuna is also a great option with no carbs this meat contains 250 calories with 23 g fat and 9 g protein that I think is best option.

Bread and Bun

If you are on a keto diet, then there is no point to discuss sweeten and high carbs bread and buns available at subway.

If you can't resist yourself and yet want to choose from the bread available at subway, then I prefer you to choose Italian Herbs.

 The soft texture of this goes with any sandwich. This Italian Herb bread does not have any sweeten added, and with cheese and other toppings, it will standouts.

Bread available at subway with calories information :

  • Italian - 200

  • 9-Grain Wheat Bread - 210

  • Flatbread  - 220

  • Monterey Cheddar -240

  • Italian Herb and Cheese -250

  • Honey Oat - 260 

Soups - Soups At Subway For Ketogenic Dieters

"To feel safe and warm on a cold, wet night, all you really need is soup.โ€ โ€” Laurie Colwin

There are a couple of options of soups available at subway for ketogenic dieters, but the below soups have carbs less than 20g.

Product Name

Calories

Carbs

g

Fats

g

Protein

g

Chicken Tortilla Soup

110

10

1

6

Tomato Basil Soup

130

13

6

6

Subway Creamy Chicken & Wild Rice

180

16

11

7

Subway Broccoli Cheddar Soup

170

18

9

5

Subway Cream of Broccoli Soup

140

18

5

6

Subway French Onion Soup

150

19

6

5

It's better to avoid soups at subway, but Tomato basil soup can be one option if you don't want a sandwich or wrap in your dish.

If you don't want to affect your keto diet with preservative deli meat, then it's better to avoid chicken tortilla soup.

What To Drink At Subway On Keto

A meal would be incomplete without a drink.

It's better to avoid drinks at this fast-food restaurant, but few of these are keto-friendly.

I recommend you should go with mineral water, Iced tea, diet coke and the energy drink that I think is perfect for anyone on ketosis the drink is Powerade.

You can read about this in detail from here.

Subway nutrition calculator

It's hard to remain on the keto diet at these fast food restaurant as you inevitably end up having extra calories and carbs.

However, things like a nutritional calculator by Subway makes all these things a lot easier for us. So, if you want to calculate calorie or carb intake at subway, you can directly do this from this link.

Foods to avoid

Not all the above menu we see can be useful for those who are on ketosis like us.

Limitations are always there like not all the foods that subway offers can convert into low carb meals. 

So, here is the list of foods you should avoid to maintain your health and diet:

1. Premade Food

Foods like meatballs (with onions and carrots), tuna, and sweet onion teriyaki chicken available at subway are not for those who are on ketosis because these are premade and can't be customized.

2.Proteins or Meats to avoid:

Veggie Patty โ€“ 9 net carbs

Orchard Chicken Salad โ€“ 9 net carbs

Meatballs โ€“ 13 net carbs

BBQ Pulled Pork โ€“ 18 net carbs

Falafel โ€“ 20 net carbs

3.Salads to avoid:

Meatball Marinara Salad โ€“ 21 net carbs (due to high carb meatballs and marinara sauce)

Sweet Onion Teriyaki Chicken Salad โ€“ 30 net carbs (due to sweet onion sauce)

4. Dressings or Sauces to avoid:

Honey Mustard Sauce โ€“ 7 net carbs

Hickory Sauce โ€“ 7 net carbs

Sweet Chili Sauce โ€“ 9 net carbs

Barbecue Sauce โ€“ 9 net carbs

Sweet Onion Sauce โ€“ 18 net carbs

It's better to skip all sauces instead go with extra cheese, red wine vinegar.

Final Thoughts

It happens that sometimes we want to eat outside or maybe we don't want to cook at home or leave our food at home.

 There can be a number of reasons for us that we go to the subway. This may be because the subway is so famous and this semi-fast food restaurant has 42000 stores in 100+ countries you will find it easily near you and can eat there twice or thrice in a month even if you are in ketosis.

So here are the customizable keto-friendly options at subway:

  • Go for the salad without dressing and sauces

  • Go for a chicken grilled sandwich without any bread and dressings

For better flavor and taste use red wine vinegar  and oil

Subway has many delicious dishes which you can order by adding more cheese, meat, and guacamole in it if you are too much hungry.

Try to calculate your net carb intake every time you can go to any fast food restaurant.

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