Keto diet

Subway Keto Menu | 15+ low carb menu items

When the mood comes up for a sandwich pull this up Subway keto menu to make ordering that easy!

With just a few changes to the standard menu, it’s easy to find a low-carb option without affecting your progress.

See more: Keto-friendly fast food restaurants

overview

  • Almost any sandwich can be made a suitable option for the keto diet by requesting a salad instead of bread.
  • Keto is a low-carbohydrate diet that reduces carbohydrates and focuses primarily on protein and fat. Order double meat to keep those macros high.
  • Avoid the menu options with sweet sauces like sweet onion chicken teriyaki and meatball marinara.
  • Instead of buying a whole 12-inch submarine, it is usually cheaper to buy just a 6-inch double-meat submarine.
  • Load up on low-carb vegetables like peppers, black olives, lettuce, and cucumbers.
  • Some locations offer local produce like roast beef, fried chicken, and even seafood salad!
  • Use the subway app for easy orders and special offers.

breakfast

One thing I really like about Subway is that breakfast foods are available all day!

Bacon, egg and cheese

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

Black Forest ham, egg & cheese

  • 6 “Black Forest ham, egg & cheese (no bread): 200 calories, 12 g fat, 8 g carbohydrates, 1 g fiber, 16 g protein
  • 6 “Black Forest ham, egg & cheese (double meat, no bread): 350 calories, 20 g fat, 11 g carbohydrates, 1 g fiber, 30 g protein

Egg & cheese

  • 6 “egg & cheese (no bread): 170 calories, 11 g fat, 6 g carbohydrates, 1 g fiber, 11 g protein
  • 6 “egg & cheese (double meat, no bread): 280 calories, 18 g fat, 9 g carbohydrates, 1 g fiber, 20 g protein

Steak, egg & cheese

  • 6 “steak, egg & cheese (no bread): 230 calories, 14 g fat, 8 g carbohydrates, 1 g fiber, 19 g protein
  • 6 “Steak, Egg & Cheese (double meat, no bread): 420 calories, 24 g fat, 13 g carbohydrates, 2 g fiber, 37 g protein

Individual breakfast items

  • Egg Patty (normal): 120 calories, 7 g fat, 3 g carbohydrates, 9 g protein
  • Egg patties (white): 80 calories, 2 g fat, 3 g carbohydrates, 11 g protein
  • Bacon (2 strips): 70 calories, 6 g fat, 1 g carbohydrates, 5 g protein

Subway salads

The diet for the following salad options at Subway only includes salad + salad toppings that are specific to your menu item.

Make sure to add extra toppings and sauces to your daily counts when your order is customized.

Salad – Black Forest ham

  • Black Forest ham salad: 80 calories, 2.5 g fat, 5 g carbohydrates, 2 g fiber, 11 g protein
  • Black Forest ham salad (double meat): 150 calories, 4 g fat, 8 g carbohydrates, 2 g fiber, 21 g protein

Salad – Chicken & Bacon Ranch

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

Salad-cold cuts combo

  • Sliced ​​combination salad: 140 calories, 10 g fat, 5 g carbohydrates, 2 g fiber, 10 g protein
  • Sliced ​​combination salad (double meat): 270 calories, 19 g fat, 7 g carbohydrates, 2 g fiber, 19 g protein

Salad – Italian BMT

  • Italian BMT salad: 200 calories, 15 g fat, 6 g carbohydrates, 2 g fiber, 13 g protein
  • Italian BMT salad (double meat): 390 calories, 29 g fat, 8 g carbohydrates, 2 g fiber, 24 g protein

BMT salad in the subway

Salad – meatballs

  • Meatball Marinara Salad: 250 calories, 15 g fat, 16 g carbohydrates, 5 g fiber, 14 g protein
  • Meatballs Marinara Salad (double meat): 480 calories, 31 g fat, 28 g carbohydrates, 7 g fiber, 26 g protein

Salad – Oven Fried Turkey

  • Oven Fried Chicken Salad: 90 calories, 2 g fat, 4 g carbohydrates, 2 g fiber, 16 g protein
  • Oven Fried Chicken Salad (Double Meat): 160 calories, 3.5 g fat, 4 g carbohydrates, 2 g fiber, 32 g protein

Salad – Spicy Italian

  • Spicy Italian Salad: 270 calories, 22 g fat, 5 g carbohydrates, 2 g fiber, 12 g protein
  • Spicy Italian Salad (double meat): 520 calories, 45 g fat, 8 g carbohydrates, 2 g fiber, 23 g protein

Salad – Steak & Cheese

  • Steak & cheese salad: 170 calories, 9 g fat, 7 g carbohydrates, 2 g fiber, 17 g protein
  • Steak & cheese salad (double meat): 280 calories, 13 g fat, 10 g carbohydrates, 2 g fiber, 31 g protein

Salad Club

  • Subway Club Salad: 110 calories, 2.5 g fat, 5 g carbohydrates, 2 g fiber, 18 g protein
  • Subway Club Salad (double meat): 200 calories, 4.5 g fat, 7 g carbohydrates, 2 g fiber, 34 g protein

Salad – tuna

  • Tuna salad: 270 calories, 23 g fat, 3 g carbohydrates, 2 g fiber, 13 g protein
  • Tuna salad (double meat): 520 calories, 46 g fat, 3 g carbohydrates, 2 g fiber, 25 g protein

Salad – Turkey

  • Turkey breast salad: 80 calories, 1 g fat, 5 g carbohydrates, 2 g fiber, 13 g protein
  • Turkey breast salad (double meat): 140 calories, 2 g fat, 7 g carbohydrates, 2 g fiber, 24 g protein

Sandwiches (not bread)

If you’re not a fan of salads, just order a sandwich with no bread. Some locations may offer a salad wrapped sandwich, but it’s not officially on the menu.

BBQ rib

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

Black Forest ham

  • 6 “Black Forest ham (normal, no bread): 80 calories, 2.5 g fat, 5 g carbohydrates, 1 g fiber, 10 g protein
  • 6 “Black Forest ham (normal, double meat, no bread): 140 calories, 4 g fat, 8 g carbohydrates, 1 g fiber, 19 g protein

Chicken & Bacon Ranch

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

tuna

  • 6 “tuna sandwich (normal, no bread): 260 calories, 20 g fat, 3 g carbohydrates, 1 g fiber, 12 g protein
  • 6 “tuna sandwich (normal, double meat, no bread): 520 calories, 47 g fat, 3 g carbohydrates, 1 g fiber, 12 g protein

Cold cuts combo

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

Italian BMT

  • 6 “Italian BMT (normal, no bread): 200 calories, 15 g fat, 6 g carbohydrates, 1 g fiber, 11 g protein
  • 6 “Italian BMT (normal, double meat, no bread): 380 calories, 29 g fat, 8 g carbohydrates, 1 g fiber, 23 g protein

Oven fried chicken

  • 6 “Oven Roast Chicken (normal, no bread): 80 calories, 2 g fat, 4 g carbohydrates, 1 g fiber, 14 g protein
  • 6 “Oven Roast Chicken (Regular, Double Meat, No Bread): 160 calories, 4 g fat, 4 g carbohydrates, 1 g fiber, 28 g protein

Spicy Italian

  • 6 “spicy Italian (normal, no bread): 260 calories, 23 g fat, 5 g carbohydrates, 1 g fiber, 11 g protein
  • 6 “Spicy Italian (normal, double meat, no bread): 520 calories, 45 g fat, 8 g carbohydrates, 1 g fiber, 22 g protein

Steak & cheese

  • 6 “steak & cheese (normal, no bread): 160 calories, 9 g fat, 7 g carbohydrates, 1 g fiber, 16 g protein
  • 6 “Steak & Cheese (normal, double meat, no bread): 270 calories, 14 g fat, 10 g carbohydrates, 1 g fiber, 30 g protein

Subway steak and cheese

Turkey breast

  • 6 “turkey breast (normal, no bread): 70 calories, 1.5 g fat, 5 g carbohydrates, 1 g fiber, 11 g protein
  • 6 “turkey breast (normal, double meat, no bread): 130 calories, 2.5 g fat, 7 g carbohydrates, 1 g fiber, 23 g protein

cheese

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

vegetables

  • Banana, green or jalapeno pepper (3 rings): 0 calories, 0 g fat, 0 g carbohydrates, 0 g protein
  • Cucumber (3 slices): 0 calories, 0 g fat, 1 g carbohydrates, 0 g protein
  • Green salad: 0 calories, 0 g fat, 1 g carbohydrates, 0 g protein
  • Onions: 0 calories, 0 g fat, 1 g carbohydrates, 0 g protein
  • Pickles (3 rings): 0 calories, 0 g fat, 0 g carbohydrates, 0 g protein
  • Olives (3 rings): 0 calories, 0 g fat, 0 g carbohydrates, 0 g protein
  • Spinach: 0 calories, 0 g fat, 0 g carbohydrates, 0 g protein
  • Tomatoes (3 wheels): 5 calories, 0 g fat, 1 g carbohydrates, 0 g protein
  • Avocado: 60 calories, 5 g fat, 3 g carbohydrates, 2 g fiber, 1 g protein

Dressings & Sauces

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

Associations

  • Red wine vinegar: 0 calories, 0 g fat, 0 g carbohydrates, 0 g protein
  • Ranch dressing: 70 calories, 8 g fat, 1 g carbohydrates, 0 g protein
  • Hearty Caesar: 80 calories, 9 g fat, 0 g carbohydrates, 0 g protein
  • Herbal Garlic Oil: 40 calories, 4 g fat, 0 g carbohydrates, 0 g protein
  • Subway vinaigrette: 35 calories, 3.5 g fat, 1 g carbohydrates, 0 g protein
  • Golden Italian: 50 calories, 5 g fat, 1 g carbohydrates, 0 g protein

Metro associations

Spices

  • Chipotle Southwest Sauce: 80 calories, 1 g fat, 1 g carbohydrates, 0 g protein
  • Guacamole: 70 calories, 6 g fat, 3 g carbohydrates, 2 g fiber, 2 g protein
  • Lite Mayo: 50 calories, 5 g fat, 1 g carbohydrates, 0 g protein
  • Mayo: 100 calories, 11 g fat, 0 g carbohydrates, 0 g protein
  • Mustard, Deli Brown: 15 calories, 1 g fat, 1 g carbohydrates, 1 g protein
  • Mustard yellow: 10 calories, 0.5 g fat, 1 g carbohydrates, 1 g protein
  • Buffalo sauce: 0 calories, 0 g fat, 1 g carbohydrates, 0 g protein
  • Creamy Sriracha: 40 calories, 3.5 g fat, 2 g carbohydrates, 0 g protein

What low-carb meal do you like to eat on the subway?

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