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.

keto at subway, What Is Keto At Subway? (Keto Menu Guide)

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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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.

Tuna Sub from Subway. — Subway Tuna Sub.

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 Turkey Breast Salad Nutrition Facts. — Subway Turkey Breast Salad,

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

Bacon, egg white and cheese breakfast sandwich from Subway.

FAQ when ordering keto at Subway!

Are subway wraps low carb?

The 6-inch tortilla is made from wheat gluten, cornstarch, oats, sesame flour and soy protein. The flat, round bread-substitute has just 5 g net carbs.

What’s the lowest carb bread at Subway?

Hero bread 6-inch sub roll contains zero sugar, 1 gram net carbohydrates, 2 grams of protein, 26 grams of fiber, 0 grams of sugar, and 100 calories.

Does Subway do lettuce wraps?

If you are eating a standard keto diet, the good news is ordering a low-carb meal at Subway is as simple as asking for a lettuce wrap instead of bread or opting for a chopped salad in place of a sandwich. You’ll also want to take it easy on the sauce and dressings. Your best option would be to avoid the sauces like the sweet onion sauce and choose sauces like the buffalo sauce instead.

Is Subway tuna salad keto-friendly?

The tuna salad has the lowest carb count for all the salads at just 3 net carbs. Its one of those keto-friendly options to order that would go well with the olive oil, red wine vinegar dressing, or subway vinaigrette.

How many carbs are in Subways flatbread?

41 grams of carbohydrates are in subways flatbreads. The fast-food chain has no low carb flatbreads to order on their menu.

Does Tom Brady eat Subway sandwiches?

WFLA Sports reported that Brady has previously admitted to enjoying a Subway meatball sub every once in a while back when he was in college. But while he may have stopped in a few times when he was younger, it is doubtful fast food places are a substantial part of Brady’s strict diet regime today.

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.

Click here for the menu guide

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