Subway Low Carb Options for the Keto Diet
Subway has been around for over 50 years. It serves over 5,000 sandwiches every minute! With more than 40,000 shops in 100+ countries, it’s a good bet you pass a Subway from time to time.
If you’re doing well with your keto diet, hitting a sandwich shop like subway or Jersey Mike’s is probably not on your list of places to go. But what if you’re in a hurry and it’s the only thing you can find? With over 37 million combinations on the menu (according to their website), you can eat here.
Whenever you eat fast food, it’s a good idea to plan ahead. Subway has a useful nutrition calculator to help you make informed choices.
What to Order at Subway for the Keto Diet
Any of the sandwich fillings are available as a salad so you don’t have to pick the meat off the bread, feel guilty about tossing it — or feel tempted to eat it. Whether you go with roast beef, ham, turkey, tuna or a cold cut combo, most of them will be between 9-12 net carbs. Fat and protein will be the biggest variables.
Here are the exact counts for the most popular fillings, ranked by carb count.
- Tuna Salad (7 net carbs, 24g fat, 15g protein)
- Veggie Delite® (7 net carbs, 1g fat, 3g protein)
- Chicken Salad (8 net carbs, 4.5g fat, 23g protein)
- Turkey Breast (9 net carbs, 2g fat, 12g protein)
- Roast Beef (8 net carbs, 3.5g fat, 19g protein)
- Black Forest Ham (9 net carbs, 3g fat, 12g protein)
- Subway Club (9 net carbs, 3.5g fat, 18g protein)
- Spicy Italian (9 net carbs, 23g fat, 14g protein)
- Chicken and Bacon Ranch (11 net carbs, 40g fat, 32g protein)
- Cold Cut Combo (9 net carbs, 11g fat, 12g protein)
- Steak and Cheese (12 net carbs, 8g fat, 18g protein)
You can order double meat, bacon, or extra cheese for either 0 or 1 net carbs (bacon, pepperoni and American cheese all have 1).
The filling options to avoid are the Meatball Marinara (tons of sugar in the sauce) and Sweet Onion Chicken Teriyaki (probably don’t have to explain how much sugar is in this one). Other things to avoid: Falafel, the Veggie Pattie and BBQ Pulled Pork.
Low Carb Extras at Subway
There are many keto-friendly vegetables to choose from.
- Black olives (0 net carbs)
- Pickles (0 net carbs)
- Jalapeños (0 net carbs)
- Green Peppers (0 net carbs)
- Guacamole (1 net carb, 6g fat, 1g protein)
- Cucumbers (1 net carb)
- Tomatoes (1 net carb)
- Banana Peppers (2 net carbs)
- Carrots and onions aren’t ideal, but you won’t be eating piles of them so if you want a sprinkling, that’s okay.
Keto-Compatible Dressings at Subway
The following dressings all have 0 or 1 net carb.
- Spicy Brown Mustard
- Yellow Mustard
- Red Wine Vinegar
- Chipotle Southwest
Skip any of the sauces with ‘honey’ or ‘sweet’ in their name: Sweet Chili, Sweet Onion, Honey Mustard, and also Hickory and Barbecue Sauce.
Soups at Subway for Ketogenic Dieters
Chicken Tortilla Soup (10 net carbs) Passable if you’re not in the mood for deli meat. (1g fat, 6g protein)
Tomato Basil Soup (13 net carbs) Another non-sandwich option. (6g fat, 4g protein)
Low Carb Breakfast Options at Subway
Subway offers breakfast sandwiches with various combinations of eggs, bacon, ham and steak and any of them will be fine so long as you toss the roll, or ask if you can have it as a ‘salad.’
What to Drink at Subway on Keto
Water or coffee, diet soda if you can’t resist.
Just about every restaurant, fast food or otherwise, has keto-compatible options and Subway is no exception. Always keep in mind that while Jared may have lost a ton of weight eating Subway sandwiches, fast food is not the healthiest choice and should only be consumed in moderation.