Keto Diet is one of the most followed weight loss diets, with millions joining the bandwagon each year, to bring about a positive and healthier change to their health and weight. Keto diet (or Ketogenic Diet) is a diet which comprises of consuming a protein and fat-rich diet while substantially cutting down on the carbs. The concept of the diet is to reduce the availability of carbs for energy consumption such that the fat reserves are used up for energy, thereby reducing the body fat levels.
Converting fat into energy, requires more calories than that for converting carbohydrates to energy. Hence, people taking up the Keto Diet burn more calories thereby leading to increased weight loss in the first 3-6 months as compared to other weight loss diets.
Since it involves more consumption of fats and proteins, it makes one feel more satiated as compared to carbs-rich diet, leading to decreased consumption of food in general.
Being on a Keto diet also means you give up on processed and fast foods. But, if you’re one of those people who cannot survive without having SubWay once in a while but also want to take up a Keto diet and find yourself in crossroads having to choose between weight loss and your favourite meal, fret not for there’s a way you could do both without having to compromise on either.
In this article we’ll show you how you can Keto your way through the Subs!
It is a rule of thumb in Keto diets to avoid bread and most carbs as much as possible. Hence, the Subway chopped salads are God-sent and a safe haven for those on a Keto Diet.
Sybway also posts the calories, nutrients percentage and other details on their website, which makes it easier for you to keep a tab on how many calories you’re taking and making sure you don’t exceed your normal intake when on the diet.
Any of these Subway Salads are 11 net carbs or lower except for the Sweet Onion Chicken Teriyaki (28 net carbs) and Meatball Marinara (21 net carbs)
Here is the nutritional information for the Subway salads (comes with lettuce, spinach, tomatoes, onions, green peppers, cucumbers and olivers, no dressing – more on that in a minute):
Black Forest Ham – 120 calories, 13g carbs, 4g fiber, 3g fat
Oven Roasted Chicken – 130 calories, 12g carbs, 4g fiber, 2.5 g fat
Roast Beef – 140 calories – 12g carbs, 4g fiber, 3.5g fat
Rotisserie-Style Chicken – 170 calories, 11g carbs, 4g fiber, 5g fat
Subway Club – 140 calories, 12g carbs, 4g fiber, 3g fat
Sweet Onion Chicken Teriyaki (includes Sweet Onion) – 220 calories, 32g carbs, 4g fiber, 3g fat
Turkey Breast – 110 calories, 12g carbs, 4g fiber, 2g fat
Veggie Delite – 60 calories, 11g carbs, 4g fiber, 1g fat
Chicken & Bacon Ranch Melt (includes Ranch) – 460 calories, 15g carbs, 4g fiber, 32g fat
Cold Cut Combo – 180 calories, 13g carbs, 4g fiber, 10g fat
Italian B.M.T. – 240 calories, 13g carbs, 4g fiber, 15g fat
Meatball Marinara – 300 calories, 25g carbs, 7g fiber, 17g fat
Spicy Italian – 310 calories, 13g carbs, 4g fiber, 23g fat
Steak & Cheese – 210 calories, 15g carbs, 4g fiber, 9g fat
Tuna – 310 calories, 11g carbs, 4g fiber, 24g fat
If you double the meat it adds between one and three grams of carbs.
The salad dressings are all 2 grams of carbs per serving per less except for Sweet Onion Sauce (16g) and Oil & Vinegar (0g). Oil and vinegar is the way to go as it will go a long way toward filling you up.
Here are some basics on while ordering a Keto meal at Subway
- Salads all the way. Stick to salads and salads only
- Avoid bread, wraps, cookies and chips (duh!)
- When in doubt leave dressings and toppings out
- For drinks, go with water, unsweetened iced tea or Diet Coke
- Check the nutrition guide to calculate the calories
Eating Keto at Subway for Breakfast
Subway offers specially curated Keto breakfast options as well. Some of the available low carb flatbread (no flatbread) options are:
Egg & Cheese – 170 calories, 4g carbs, 9.5g fat
Steak, Egg & Cheese – 240 calories, 6g carbs, 12.5g fat
Bacon, Egg & Cheese – 250 calories, 4g carbs, 15.5g fat
Black Forest Ham, Egg & Cheese – 200 calories, 5g carbs, 10.5g fat
If you order individually or order extra, here is the breakdown of the breakfast proteins:
Bacon (two strips): 80 calories, 1g carbs, 5g fat
Steak: 110 calories, 4g carbs, 4g fat
Sausage: 140 calories, 1g carbs, 11g fat
Egg Patty: 120 calories, 3g carbs, 7g fat
Egg White Patty: 80 calories, 3g carbs, 2g fat
Keto Lunch & Dinner at Subway
Here’s a list of lunch and dinner options available with their respective calories for you to compare the calories and order which best suits your diet.
- Spicy Italian: 300 Calories | 8g Fat | 12g Total Carbs | 4g Dietary Fiber | 5g Sugar | 14g Protein | 8 Net Carbs
- Black Forest Ham: 120 Calories | 3g Fat | 12g Total Carbs | 4g Dietary Fiber | 6g Sugar | 13g Protein | 8g Net Carbs
- Cold Cut Combo: 180 Calories | 11g Fat | 12g Total Carbs | 4g Dietary Fiber | 5g Sugar | 12g Protein | 8g Net Carbs
- Meatball Marinara: 290 Calories | 16g Fat | 22g Total Carbs | 7g Dietary Fiber | 9g Sugar | 15g Protein | 15g Net Carbs
- Roast Beef: 140 Calories | 3.5g Fat | 10g Total Carbs | 4g Dietary Fiber | 5g Sugar | 19g Protein | 6g Net Carbs
- Subway Club: 140 Calories | 3g Fat | 11g Total Carbs | 4g Dietary Fiber | 5g Sugar | 19g Protein | 7g Net Carbs
- Tuna: 310 Calories | 24g Fat | 10g Total Carbs | 4g Dietary Fiber | 6g Sugar | 15g Protein | 6g Net Carbs
- Veggie Delite: 50 Calories | 1g Fat | 9g Total Carbs | 4g Dietary Fiber | 5g Sugar | 3g Protein | 5g Net Carbs
- Chicken & Bacon Ranch Melt: 460 Calories | 32g Fat | 13g Total Carbs | 4g Dietary Fiber | 6g Sugar | 32g Protein | 9 Net Carbs
- Italian B.M.T.: 240 Calories | 16g Fat | 12g Total Carbs | 4g Dietary Fiber | 5g Sugar | 14g Protein | 8 Net Carbs
- Oven Roasted Chicken: 120 Calories | 2.5g Fat | 10g Total Carbs | 4g Dietary Fiber | 5g Sugar | 17g Protein | 6g Net Carbs
- Rotisserie-Style Chicken: 170 Calories | 5g Fat | 10g Total Carbs | 4g Dietary Fiber | 5g Sugar | 23g Protein | 6g Net Carbs
- Steak & Cheese: 200 Calories | 9g Fat | 13g Total Carbs | 4g Dietary Fiber | 7g Sugar | 19g Protein | 9g Net Carbs
- Sweet Onion Chicken Teriyaki: 210 Calories | 3g Fat | 30g Total Carbs | 4g Dietary Fiber | 20g Sugar | 19g Protein | 26g Net Carbs
- Turkey Breast: 110 Calories | 2g Fat | 11g
Subway Dressings & Sauces
- Chipotle Southwest Sauce: 60 Calories | 7g Fat | 1g Total Carbs | 0g Dietary Fiber | 1g Sugar | 0g Protein | 1g Net Carbs
- Guacamole: 60 Calories | 5g Fat | 4g Total Carbs | 2g Dietary Fiber | 0g Sugar | 1g Protein | 2g Net Carbs
- Oil: 45 Calories | 5g Fat | 0g Total Carbs | 0g Dietary Fiber | 0g Sugar | 0g Protein | 0g Net Carbs
- Ranch Dressing: 70 Calories | 8g Fat | 1g Total Carbs | 0g Dietary Fiber | 1g Sugar | 0g Protein | 1g Net Carbs
- Savory Caesar: 80 Calories | 9g Fat | 0g Total Carbs | 0g Dietary Fiber | 0g Sugar | 0g Protein | 0g Net Carbs
- Subway Vinaigrette: 35 Calories | 3.5g Fat | 1g Total Carbs | 0g Dietary Fiber | 1g Sugar | 0g Protein | 1g Net Carbs
- Red Wine Vinegar: 0 Calories | 0g Fat | 0g Total Carbs | 0g Dietary Fiber | 0g Sugar | 0g Protein | 0g Net Carbs
- Honey Mustard: 20 Calories | 0g Fat | 4g Total Carbs | 0g Dietary Fiber | 4g Sugar | 0g Protein | 4g Net Carbs
- Light Mayonnaise: 50 Calories | 5g Fat | 1g Total Carbs | 0g Dietary Fiber | 0g Sugar | 0g Protein | 1g Net Carbs
- Regular Mayonnaise: 100 Calories | 11g Fat | 0g Total Carbs | 0g Dietary Fiber | 0g Sugar | 0g Protein | 0g Net Carbs
- Spicy Brown Mustard: 15 Calories | 1g Fat | 1g Total Carbs | 0g Dietary Fiber | 0g Sugar | 0g Protein | 1g Net Carbs
- Sweet Onion Sauce: 30 Calories | 0g Fat | 8g Total Carbs | 0g Dietary Fiber | 7g Sugar | 0g Protein | 8g Net Carbs
- Yellow Mustard: 10 Calories | .5g Fat | 1g Total Carbs | 0g Dietary Fiber | 0g Sugar | 0g Protein | 1g Net Carbs
Vegetables to Order at subway
- Banana Peppers: 0 Calories | 0g Fat | 0g Total Carbs | 0g Dietary Fiber | 0g Sugar | 0g Protein | 0g Net Carbs
- Cucumbers: 0 Calories | 0g Fat | 1g Total Carbs | 0g Dietary Fiber | 0g Sugar | 0g Protein | 1g Net Carbs
- Green Peppers: 0 Calories | 0g Fat | 0g Total Carbs | 0g Dietary Fiber | 0g Sugar | 0g Protein | 0g Net Carbs
- Jalapeno Peppers: 0 Calories | 0g Fat | 0g Total Carbs | 0g Dietary Fiber | 0g Sugar | 0g Protein | 0g Net Carbs
- Lettuce: 0 Calories | 0g Fat | 0g Total Carbs | 0g Dietary Fiber | 0g Sugar | 0g Protein | 0g Net Carbs
- Red Onions: 0 Calories | 0g Fat | 1g Total Carbs | 0g Dietary Fiber | 0g Sugar | 0g Protein | 1g Net Carbs
- Pickles: 0 Calories | 0g Fat | 0g Total Carbs | 0g Dietary Fiber | 0g Sugar | 0g Protein | 0g Net Carbs
- Black Olives: 0 Calories | 0g Fat | 0g Total Carbs | 0g Dietary Fiber | 0g Sugar | 0g Protein | 0g Net Carbs
- Spinach: 0 Calories | 0g Fat | 0g Total Carbs | 0g Dietary Fiber | 0g Sugar | 0g Protein | 0g Net Carbs
- Tomatoes: 5 Calories | 0g Fat | 1g Total Carbs | 0g Dietary Fiber | 1g Sugar | 0g Protein | 1g Net Carbs
Subway Cheeses
- American: 40 Calories | 3.5g Fat | 1g Total Carbs | 0g Dietary Fiber | 0g Sugar | 2g Protein | 1g Net Carbs
- Cheddar: 60 Calories | 4.5g Fat | 0g Total Carbs | 0g Dietary Fiber | 0g Sugar | 4g Protein | 0g Net Carbs
- Monterey Cheddar, shredded: 50 Calories | 4.5g Fat | 0g Total Carbs | 0g Dietary Fiber | 0g Sugar | 3g Protein | 0g Net Carbs
- Mozzarella, shredded: 40 Calories | 3g Fat | 0g Total Carbs | 0g Dietary Fiber | 0g Sugar | 3g Protein | 0g Net Carbs
- Pepperjack: 50 Calories | 4g Fat | 0g Total Carbs | 0g Dietary Fiber | 0g Sugar | 2g Protein | 0g Net Carbs
- Provolone: 50 Calories | 4g Fat | 0g Total Carbs | 0g Dietary Fiber | 0g Sugar | 4g Protein | 0g Net Carbs
- Swiss: 50 Calories | 4.5g Fat | 0g Total Carbs | 0g Dietary Fiber | 0g Sugar | 4g Protein | 0g Net Carbs
Subway Meats
- Bacon: 70 Calories | 6g Fat | 1g Total Carbs | 0g Dietary Fiber | 1g Sugar | 5g Protein | 1 Net Carb
- Chicken Patty, roasted: 90 Calories | 2.5g Fat | 2g Total Carbs | 0g Dietary Fiber | 1g Sugar | 15g Protein | 2g Net Carbs
- Chicken Strips: 80 Calories | 1.5g Fat | 0g Total Carbs | 0g Dietary Fiber | 0g Sugar | 16g Protein | 0g Net Carbs
- Cold Cut Combo Meats: 130 Calories | 9.5g Fat | 2g Total Carbs | 0g Dietary Fiber | 1g Sugar | 9g Protein | 2g Net Carbs
- Ham: 60 Calories | 2g Fat | 2g Total Carbs | 0g Dietary Fiber | 2g Sugar | 9g Protein | 2g Net Carbs
- Italian B.M.T. Meats: 180 Calories | 14g Fat | 2g Total Carbs | 0g Dietary Fiber | 2g Sugar | 11g Protein | 2g Net Carbs
- Roast Beef: 90 Calories | 2.5g Fat | 1g Total Carbs | 0g Dietary Fiber | 1g Sugar | 16g Protein | 1g Net Carbs
- Rotisserie-Style Chicken: Steak: 120 Calories | 3.5g Fat | 1g Total Carbs | 0g Dietary Fiber | 0g Sugar | 21g Protein | 0g Net Carbs
- Steak: 110 Calories | 4g Fat | 4g Total Carbs | 0g Dietary Fiber | 2g Sugar | 15g Protein | 4g Net Carbs
- Subway Club Meats: 90 Calories | 2.5g Fat | 2g Total Carbs | 0g Dietary Fiber | 1g Sugar | 15g Protein | 2g Net Carbs
- Tuna: 250 Calories | 23g Fat | 0g Total Carbs | 0g Dietary Fiber | 0g Sugar | 12g Protein | 0g Net Carbs
- Turkey Breast: 50 Calories | 1g Fat | 2g Total Carbs | 0g Dietary Fiber | 1g Sugar | 9g Protein | 2g Net Carbs
- Chicken Strips, Buffalo Chicken: 90 Calories | 2g Fat | 1g Total Carbs | 0g Dietary Fiber | 0g Sugar | 16g Protein | 1g Net Carbs
- Pepperoni: 80 Calories | 7g Fat | 1g Total Carbs | 0g Dietary Fiber | 0g Sugar | 3g Protein | 1g Net Carbs
If you’re someone who has just begun with their Keto Diet and looking for some yummy alternatives to add to your existing diet plan and at the same time doesn’t shoot up your calories intake or if you’re on a keto diet and have no time to make your meals or trying to keep up with the diet while on travel then grabbing these Keto-friendly salads from Subway is the healthier, tastier and cheaper choice.
