What Is Keto At Subway? (Keto Menu Guide)

In this menu guide, I’ll be highlighting the best keto options at Subway.

I will also address any common questions asked when ordering low carb at Subway if you are on a ketogenic diet.

From sides to the main courses, there are plenty of options for a quality low carb meal at one of America’s well known healthy fast food chains.

This list has EVERY Subway keto menu option that you can order. And all of these Subway keto orders will make it easy to grab a quick – and cheap – meal while sticking to the keto diet.

So, whether you want breakfast, lunch, or dinner, there is something here for you.

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Table of Contents

• Overview
• Keto Options At Subway
• FAQ when ordering keto at Subway!
• Subway Gluten Free Menu Guide

Overview

• Almost any sandwich can be made into a suitable option for a low-carb meal requesting a salad instead of a sub roll.
• Keto is a low carb diet that reduces carbohydrates and focuses primarily on protein and fat. Order double the deli meats to keep these macros high.
• Avoid the Subway menu options with sweet sauces, such as the Honey Mustard and Meatball Marinara.
• Instead of purchasing entire foot-long subs, it is typically more cost effective to just purchase a 6-inch subs with double meat.
• Load up on low-carb veggies such as green peppers, black olives, lettuce, pickles, and red onions.
• Some locations have regional products like roast beef, hero labs, rotisserie style chicken, and even seafood salad!
• Take advantage of the Subway app for easy ordering, new menu options, and special offers on subway’s menu.

Keto Options At Subway

Subway Salads

Nutrition for the following subway keto salad options at Subway include only lettuce + salad toppings that are specific to your menu item.

Salad – Tuna

• Tuna Salad: 270 calories, 23g fat, 3g carbs, 2 grams of fiber, 13g protein
• Tuna Salad (double meat): 520 calories, 46g fat, 3g carbs, 2 grams of fiber, 25g protein

Salad – Turkey

• Turkey Breast Salad: 80 calories, 1g fat, 5g carbs, 2 grams of fiber, 13g protein
• Turkey Breast Salad (double meat): 140 calories, 2g fat, 7g carbs, 2 grams of fiber, 24g protein

Black Forest Ham Salad

• Black Forest Ham Salad: 80 calories, 2.5g fat, 5g carbs, 2 grams of fiber, 11g protein
• Black Forest Ham Salad (double meat): 150 calories, 4g fat, 8g carbs, 2 grams of fiber, 21g protein

Bacon Ranch Salad

• Chicken & Bacon Ranch: 430 calories, 32g fat, 7g carbs, 2 grams of fiber, 30g protein
• Chicken & Bacon Ranch (double meat): 580 calories, 39g fat, 8g carbs, 2 grams of fiber, 52g protein

Salad – Cold Cut Combo

• Cold Cut Combo Salad: 140 calories, 10g fat, 5g carbs, 2 grams of fiber, 10g protein
• Cold Cut Combo Salad (double meat): 270 calories, 19g fat, 7g carbs, 2 grams of fiber, 19g protein

Salad – Italian B.M.T.

• Italian B.M.T. Salad: 200 calories, 15g fat, 6g carbs, 2 grams of fiber, 13g protein
• Italian B.M.T. Salad (double meat): 390 calories, 29g fat, 8g carbs, 2 grams of fiber, 24g protein

Oven Roasted Turkey Salad

• Oven Roasted Chicken Salad: 90 calories, 2g fat, 4g carbs, 2 grams of fiber, 16g protein
• Oven Roasted Chicken Salad (double meat): 160 calories, 3.5g fat, 4g carbs, 2 grams of fiber, 32g protein

Meatball Salad

• Meatball Marinara Salad: 250 calories, 15g fat, 16g carbs, 5 grams of fiber, 14g protein

Subway Sandwiches (no bread)

If you’re not a fan of salads, simply order any sandwich without the bread. Some locations may offer a lettuce wrapped sandwich, but it does not appear officially on the menu.

BBQ Rib

• 6″ BBQ Rib (plain, no bread): 350 calories, 29g fat, 9g carbs, 2g fiber, 14g protein
• 6″ BBQ Rib (plain, double meat, no bread): 680 calories, 58g fat, 14g carbs, 3g fiber, 29g protein

Black Forest Ham

• 6″ Black Forest Ham (plain, no bread): 80 calories, 2.5g fat, 5g carbs, 1g fiber, 10g protein
• 6″ Black Forest Ham (plain, double meat, no bread): 140 calories, 4g fat, 8g carbs, 1g fiber, 19g protein

Chicken & Bacon Ranch

• 6″ Chicken & Bacon Ranch Melt (plain, no bread): 350 calories, 24g fat, 6g carbs, 1g fiber, 29g protein
• 6″ Chicken & Bacon Ranch Melt (plain, double meat, no bread): 500 calories, 29g fat, 7g carbs, 1g fiber, 50g protein

Tuna

• 6″ Tuna Sandwich (plain, no bread): 260 calories, 20g fat, 3g carbs, 1g fiber, 12g protein
• 6″ Tuna Sandwich (plain, double meat, no bread): 520 calories, 47g fat, 3g carbs, 1g fiber, 12g protein

Cold Cut Combo

• 6″ Cold Cut Combo (plain, no bread): 140 calories, 10g fat, 5g carbs, 1g fiber, 9g protein
• 6″ Cold Cut Combo (plain, double meat, no bread): 270 calories, 20g fat, 7g carbs, 1g fiber, 18g protein

Italian BMT

• 6″ Italian B.M.T. (plain, no bread): 200 calories, 15g fat, 6g carbs, 1g fiber, 11g protein
• 6″ Italian B.M.T. (plain, double meat, no bread): 380 calories, 29g fat, 8g carbs, 1g fiber, 23g protein

Oven Roasted Chicken

• 6″ Oven Roasted Chicken (plain, no bread): 80 calories, 2g fat, 4g carbs, 1g fiber, 14g protein
• 6″ Oven Roasted Chicken (plain, double meat, no bread): 160 calories, 4g fat, 4g carbs, 1g fiber, 28g protein

Spicy Italian

• 6″ Spicy Italian (plain, no bread): 260 calories, 23g fat, 5g carbs, 1g fiber, 11g protein
• 6″ Spicy Italian (plain, double meat, no bread): 520 calories, 45g fat, 8g carbs, 1g fiber, 22g protein

Steak & Cheese

• 6″ Steak & Cheese (plain, no bread): 160 calories, 9g fat, 7g carbs, 1g fiber, 16g protein
• 6″ Steak & Cheese (plain, double meat, no bread): 270 calories, 14g fat, 10g carbs, 1g fiber, 30g protein

Turkey Breast

• 6″ Turkey Breast (plain, no bread): 70 calories, 1.5g fat, 5g carbs, 1g fiber, 11g protein
• 6″ Turkey Breast (plain, double meat, no bread): 130 calories, 2.5g fat, 7g carbs, 1g fiber, 23g protein

Cheese

• American: 40 calories, 3.5g fat, 1g carbs, 2g protein
• Monterey Cheddar, shredded: 50 calories, 4.5g fat, 0g carbs, 3g protein
• Cheddar: 60 calories, 4.5g fat, 0g carbs, 4g protein
• Parmesan: 5 calories, 0g fat, 0g carbs, 1g protein
• Pepperjack: 50 calories, 4g fat, 0g carbs, 3g protein
• Provolone: 50 calories, 4g fat, 0g carbs, 4g protein
• Swiss: 50 calories, 4.5g fat, 0g carbs, 4g protein

Fresh Veggies

• Banana, green or jalapeno peppers (3 rings): 0 calories, 0g fat, 0g carbs, 0g protein
• Cucumbers (3 slices): 0 calories, 0g fat, 1g carbs, 0g protein
• Lettuce: 0 calories, 0g fat, 1g carbs, 0g protein
• Onions: 0 calories, 0g fat, 1g carbs, 0g protein
• Pickles (3 rings): 0 calories, 0g fat, 0g carbs, 0g protein
• Olives (3 rings): 0 calories, 0g fat, 0g carbs, 0g protein
• Spinach: 0 calories, 0g fat, 0g carbs, 0g protein
• Tomatoes (3 wheels): 5 calories, 0g fat, 1g carbs, 0g protein
• Avocado: 60 calories, 5g fat, 3g carbs, 2g fiber, 1g protein

Salad Dressings & Sauces

Nutritional information for the sauces are standard amounts on a 6″ sub. For a 12″ or extra sauce, double the value.

Salad Dressing

• Red Wine Vinegar: 0 calories, 0 g fat, 0g carbs, 0g protein
• Ranch Dressing: 70 calories, 8 g fat, 1g carbs, 0g protein
• Savory Caesar: 80 calories, 9 g fat, 0g carbs, 0g protein
• Herb Garlic Oil: 40 calories, 4 g fat, 0g carbs, 0g protein
• Subway Vinaigrette: 35 calories, 3.5 g fat, 1g carbs, 0g protein
• Golden Italian: 50 calories, 5 g fat, 1g carbs, 0g protein

Condiments

• Chipotle Southwest Sauce: 80 calories, 1 grams of fat, 1g carbs, 0g protein
• Guacamole: 70 calories, 6 grams of fat, 3g carbs, 2g fiber, 2g protein
• Lite Mayo: 50 calories, 5 grams of fat, 1g carbs, 0g protein
• Mayo: 100 calories, 11 grams of fat, 0g carbs, 0g protein
• Mustard, Deli Brown: 15 calories, 1 grams of fat, 1g carbs, 1g protein
• Mustard, Yellow: 10 calories, 0.5 grams of fat, 1g carbs, 1g protein
• Buffalo Sauce: 0 calories, 0 grams of fat, 1g carbs, 0g protein

Breakfast

A great thing about about Subway is that low carb options for breakfast foods are available all day!

Bacon, Egg and Cheese

• 6″ Bacon, Egg & Cheese (no bread): 240 calories, 17g fat, 7 grams of carbs, 1g fiber, 16g protein
• 6″ Bacon, Egg & Cheese (double meat, no bread): 430 calories, 30g fat, 10 grams of carbs, 1g fiber, 31g protein

Black Forest Ham, Egg & Cheese

• 6″ Black Forest Ham, Egg & Cheese (no bread): 200 calories, 12g fat, 8 grams of carbs, 1g fiber, 16g protein
• 6″ Black Forest Ham, Egg & Cheese (double meat, no bread): 350 calories, 20g fat, 11 grams of carbs, 1g fiber, 30g protein

Egg & Cheese

• 6″ Egg & Cheese (no bread): 170 calories, 11g fat, 6 grams of carbs, 1g fiber, 11g protein
• 6″ Egg & Cheese (double meat, no bread): 280 calories, 18g fat, 9 grams of carbs, 1g fiber, 20g protein

Steak, Egg & Cheese

• 6″ Steak, Egg & Cheese (no bread): 230 calories, 14g fat, 8 grams of carbs, 1g fiber, 19g protein
• 6″ Steak, Egg & Cheese (double meat, no bread): 420 calories, 24g fat, 13 grams of carbs, 2g fiber, 37g protein

Individual breakfast items

• Egg Patty (regular): 120 calories, 7g fat, 3g carbs, 9g protein

FAQ when ordering keto at Subway!

Subway Gluten Free Menu Guide

In this menu guide, I’ll highlight all the gluten-free options at Subway.

I will also address any common questions asked when ordering gluten free off Subway’s menu.

 In addition I’ll include copycat gluten free subway recipes you can make at home.