subway keto

It is never easy trying to follow a Keto diet, especially when you are thinking of easting out. The case becomes even more stressful when you are going to eat at a sandwich shop, but fortunately, Subway gives you the opportunity to know what to put on your Keto sandwich. 

Making sure you follow your Keto diet strictly can be considered as easier said than done, because of the bread aspect – which Keto diets do not recommend at all. This is because bread is a carbohydrate-heavy food, and carbs mess up your progress in losing those extra pounds. However, the good news is that Subway has plenty of great alternatives when it comes to their Keto options, and they are all tasty and worth a try. 

What are the tips to order Subway Keto? 

a small word before finding out the options you can order – in case you go to a Subway and have no idea on what to pick and what to avoid, some basic tips to use are: 

  • Always stick with salads 
  • Avoid the carbohydrate heavy snacks like chips, cookies and wraps 
  • Even if you have a ‘sugar-free’ option on the menu, always check its nutritional value guide 
  • When selecting drinks, opt for unsweetened iced tea, water, or diet coke 
  • If you are unsure, avoid toppings and dressings 

The Subway chopped salad 

One thing that always sets Subway apart from the competition is that you eat fresh at all times, and you will have the opportunity to choose what lands on your plate. The Subway salad makes this a great Subway Keto option, even as you are on your diet. In addition, since you can choose your own fillings, you can load it up with all the cheeses, vegetables, and double meat that the food chain offers. 

There are quite a number of these Subway salads, with all of them having a net carb worth of 11 or less – with the exception of the Meatball Marinara that is 21 net carbs, and the Sweet Onion Chicken Teriyaki that is 28 net carbs. You do not even have to sweat it trying to look for nutritional information – it is all there on the Subway websiteHere are some interesting tidbits on nutritional information on some of these salads: 

  • Oven roast chicken – 2.5g fat, 12g carbs, 130 cals (calories) 
  • Black forest ham – 3g fat, 13g carbs, 120 cals 
  • Subway Club – 3g fat, 12g carbs, 130 cals 
  • Roast beef – 3.5g fat, 4g fiber, 140 cals 
  • Sweet onion chicken teriyaki – 3g fat, 32g carbs, 220 cals, 4g fiber 
  • Turkey breast – 2g fat, 110 cals, 4g fiber, 12g carbs 
  • Veggie Delite – 1g fat, 60 cals, 4g fiber, 11g carbs 

Note that all of these salads come with onions, lettuce, green peppers, spinach, cucumbers, tomatoes, and olivesThe salad dressing will depend on what you want, and will all be 2g carbs, except oil and vinegar which is 0g of carbs and Sweet Onion sauce at 16g. 

Subway breakfast picks 

If you forgot to eat your breakfast at home or were in a hurry to get to work, you do not need to slog through the day due to low energy levels – the establishment has a breakfast menu. One of the most famous and keto-healthy options is the steak, egg and cheese flatbread, with no flatbread. 

A calorie breakdown shows that the flatbread alone has 230 calories, 39g carbs, 4.5g fat, and 7g protein. If you remove it from the mix, the other foods will have a calorie count as follows: 

  • Bacon, cheese and egg – 18g protein, 250 cals, 4g carbs, 15.5g fat 
  • Cheese, steak, egg – 21g protein, 240 cals, 6g carbs, 12.5g fat 
  • Cheese and egg – 12g protein, 170 cals, 4g carbs, 9.5g fat 
  • Cheese, black forest ham and egg – 16g [protein, 200 cals, 5g carbs, 10.5g fat 

Out of all these individual ingredients, the breakfast sausage has the highest calorie count at 140 cals, while the egg and bacon have the lowest at 80 cals. They are all good options for your breakfast Keto menu though. 

Spicy Italian salad for lunch and dinner 

You might not feel the idea of certain food options such as Spicy Italian, but you can change them into salads and enjoy them thoroughly – I am a huge fan of this myself. This is because chopped salads might not be a favorite for everyone, and your personal preferences might dictate that you do not want this option in the menu. Good news though is that you can have variations of this salad, as explained in some of these below: 

  • Cold cut combo – 12g protein, 180 cals, 4g fiber, 11g fat, and 13g carbs 
  • Tuna – 15g protein, 310 cals, 4g fiber, 24g fat, 11g carbs 
  • Italian B.M.T. – 14g protein, 130 cals, 4g fiber, 15g fat, 13g carbs 

Topping choices 

note that you might find certain toppings being more expensive than others, as this will depend on the specific location the Subway is in. as long as you are willing to try though, you will find there are various toppings that will satisfy your Keto diet requirements – and always remember that a little pepper and salt will make your salad amazing (even if you do not want to try any of these toppings). 

Some options you can select include (note that all these toppings have 0g of protein, except the Savory Caesar and guacamole that have 1g of protein): 

  • Ranch dressing – 45 cals, 1g carbs, 11g fat 
  • tbsp. oil – 45 cals, 0g carbs, 5g fat 
  • Creamy Italian – 80 cals, 4g carbs, 7g fat 
  • Vinegar – 0 cals, 0g carbs, 0g fat 
  • Savory Caesar – 130 cals, 1g carbs, 14g fat 
  • Sauerkraut – 10 cals, 2g carbs, 8g fat 
  • Sweet potato curry – 10 cals, 2g carbs, 7g fat 
  • Guacamole – 70 cals, 3g carbs, 6g fat 

The cheese choices are also wide, and include feta (35 cals), shredded (50 cals), pepper jack (50 cals), cheddar (60 cals), and Swiss (50 cals). 


As you can see from the list above, the options you have for your Subway Keto meal are quite diverse, and that is good news when you have a variety of options. Hopefully, you can choose your next meal wisely, and enjoy all that it has to offer while keeping up your health. 

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