What Should I Order at Subway? Keto Dining Guide

subway keto dining guide – salads, eggs, and drinks

Planning to take the Subway?

Subway offers a pretty helpful printable PDF nutrition and dining guide, as well as customizable menu options, but it helps even more to have a little keto help from someone who’s been where you are when you’re wondering what to order. The best thing about Subway? You can make any sandwich into a salad, which gives you easy options for ordering.

The basics of successful Subway ordering:

  • Stick with the salads.
  • Avoid bread, flatbreads, wraps, cookies, and chips.
  • When in doubt, leave dressings and toppings out.
  • For drinks, stick with water, unsweetened iced tea, or Diet Coke products.
  • If the menu says “sugar-free”, check the nutrition guide anyway.
  • Download the free app for amazing deals: iPhone or Android

Here’s how to order keto at Subway:


Breakfast

subway keto dining guide – steak and eggs

“I’ll have the Steak, Egg & Cheese Flatbread, no flatbread.”

Ah, breakfast! Mornings are easy, thanks to these little cups (with lids to keep them warm on the go). The printable PDF shows the flatbread at:

  • Flatbread: 230 calories | 4.5g fat | 39g carbs | 7g protein

With that in mind, subtracting for these values (above) each of the breakfasts comes in at the following:

  • Steak, Egg, & Cheese: 240 calories | 12.5g fat | 6g carbs | 21g protein
  • Bacon, Egg, & Cheese: 250 calories | 15.5g fat | 4g carbs | 18g protein
  • Black Forest Ham, Egg, & Cheese: 200 calories | 10.5g fat | 5g carbs | 16g protein
  • Egg & Cheese: 170 calories | 9.5g fat | 4g carbs | 12g protein

Broken down individually, here are the breakfast proteins:

  • Bacon (2 strips): 80 calories | 5g fat | 1g carbs | 6g protein
  • Breakfast sausage: 140 calories | 11g fat | 1g carbs | 10g protein
  • Egg Patty (regular): 120 calories | 7g fat | 3g carbs | 9g protein
  • Egg Patty (white): 80 calories | 2g fat | 3g carbs | 11g protein
  • Steak: 110 calories | 4g fat | 4g carbs | 15g protein

Lunch & Dinner

subway keto dining guide – Italian salad

“I’ll have the Spicy Italian Salad.”

  • Spicy Italian: 310 calories | 23g fat | 13g carbs | 4g fiber | 14g protein

Not feeling the Spicy Italian? You’ve got plenty of options since any sandwich can be made into a salad. As a personal preference, I don’t like the chopped salads. In fact, I ask for mine to NOT be chopped (save for the meat), but do what you prefer:

  • Black Forest Ham110 calories | 3g fat | 13g carbs | 4g fiber | 12g protein
  • Cold Cut Combo: 180 calories | 11g fat | 13g carbs | 4g fiber | 12g protein
  • Meatball Marinara: 310 calories | 17g fat | 27g carbs | 6g fiber | 15g protein
  • Roast Beef: 140 calories | 3.5g fat | 12g carbs | 4g fiber | 19g protein
  • Subway Club: 140 calories | 3.5g fat | 13g carbs | 4g fiber | 18g protein
  • Tuna310 calories | 24g fat | 11g carbs | 4g fiber | 15g protein
  • Veggie Delite: 60 calories | 1g fat | 11g carbs | 4g fiber | 3g protein
  • Chicken & Bacon Ranch Melt: 540 calories | 40g fat | 15g carbs | 4g fiber | 32g protein
  • Italian B.M.T.: 230 calories | 15g fat | 13g carbs | 4g fiber | 14g protein
  • Oven Roasted Chicken: 150 calories | 3.5g fat | 13g carbs | 4g fiber | 17g protein
  • Rotisserie-Style Chicken: 170 calories | 4.5g fat | 12g carbs | 4g fiber | 23g protein
  • Steak & Cheese: 210 calories | 8g fat | 16g carbs | 4g fiber | 20g protein
  • Sweet Onion Chicken Teriyaki: 230 calories | 3g fat | 34g carbs | 4g fiber | 19g protein
  • Turkey Breast: 110 calories | 2g fat | 13g carbs | 4g fiber | 12g protein

Toppings

“…And to that salad, can you add…”

What can you add to your salad? A lot. Be aware some toppings cost extra (varies by location). Legit, I think any of their salads taste amazing with a little salt and pepper. That might sound weird, but it’s so GOOD! Try it sometime! In the meantime, pick from these:

Dressings

  • Chipotle Southwest Sauce: 100 calories | 10g fat | 1g carbs | 0g protein
  • Guacamole: 70 calories | 6g fat | 3g carbs | 1g protein
  • Oil (1tsp): 45 calories | 5g fat | 0g carbs | 0g protein
  • Ranch Dressing: 110 calories | 11g fat | 1g carbs | 0g protein
  • Savory Caesar: 130 calories | 14g fat | 1g carbs | 1g protein
  • Subway Vinaigrette: 40 calories | 4g fat | 1g carbs | 0g protein
  • Vinegar (1 tsp): 0 calories | 0g fat | 0g carbs | 0g protein
  • Buffalo Sauce: 5 calories | 0g fat | 1g carbs | 0g protein
  • Creamy Italian: 80 calories | 7g fat | 4g carbs | 0g protein
  • Creamy Sriracha: 40 calories | 3.5g fat | 2g carbs | 0g protein
  • Fire Roasted Tomato Sauce: 80 calories | 8g fat | 1g carbs | 0g protein
  • Giardiniera: 80 calories | 5g fat | 1g carbs | 0g protein
  • Golden Italian: 80 calories | 22g fat | 2g carbs | 0g protein
  • Gorgonzola Sauce: 100 calories | 11g fat | 1g carbs | 1g protein
  • Hot Pepper Relish: <5 calories | 0g fat | 1g carbs | 0g protein
  • Sauerkraut: 10 calories | 8g fat | 2g carbs | 0g protein
  • Signature Horseradish Sauce: 110 calories | 11g fat | 3g carbs | 0g protein
  • Sweet Potato Curry: 70 calories | 7g fat | 2g carbs | 0g protein
  • Thousand Island Dressing: 80 calories | 7g fat | 3g carbs | 0g protein
  • Tzatziki Sauce: 110 calories | 12g fat | 1g carbs | 0g protein

Vegetables

  • Banana Peppers (3 rings): 0 calories | 0g fat | 0g carbs | 0g protein
  • Cucumbers (3 slices): 0 calories | 0g fat | <1g carbs | 0g protein
  • Green Peppers (3 strips): 0 calories | 0g fat | 0g carbs | 0g protein
  • Jalapeno Peppers (3 rings): 0 calories | 0g fat | 0g carbs | 0g protein
  • Lettuce: 0 calories | 0g fat | 0g carbs | 0g protein
  • Onions: 0 calories | 0g fat | 0g carbs | 0g protein
  • Pickes (3 chips): 0 calories | 0g fat | 1g carbs | 0g fiber | 0g protein
  • Olives (3 rings): 0 calories | 0g fat | 0g carbs | 0g protein
  • Spinach: 0 calories | 9g fat | 0g carbs | 0g protein
  • Tomatoes (3 wheels): 0 calories | 0g fat | 0g carbs | 0g protein
  • Avocado: 60 calories | 5g fat | 3g carbs | 2g fiber | 1g protein
  • Green chiles: 0 calories | 0g fat | 1g carbs | 0g protein
  • Mushrooms: 0 calories | 0g fat | 1g carbs | 0g protein
  • Sweet Peppers: 15 calories | 0g fat | 3g carbs | 0g protein

Cheeses

  • 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
  • Feta: 35 calories | 2g fat | 0g carbs | 2g protein
  • Mozzarella, shredded: 40 calories | 3g fat | 0g carbs | 3g protein
  • Parmesan: 5 calories | .5g 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

Meats

  • Chicken patty, roasted: 90 calories | 2.5g fat | 2g carbs | 15g protein
  • Chicken strips: 80 calories | 1.5g fat | 0g carbs | 16g protein
  • Cold cut combo meats: 130 calories | 9.5g fat | 2g carbs | 9g protein
  • Ham: 57 calories | 0g fat | 3g carbs | 9g protein
  • Italian B.M.T. meats: 180 calories | 2g fat | 2g carbs | 0g fiber | 11g protein
  • Roast beef: 90 calories | 0g fat | 2.5g carbs | 16g protein
  • Rotisserie-style chicken: 120 calories | 3.5g fat | 1g carbs | 21g protein
  • Steak: 110 calories | 4g fat | 4g carbs | 15g protein
  • Subway Club meats: 90 calories | 2.5g fat | 2g carbs | 2g fiber | 15g protein
  • Tuna: 250 calories | 23g fat | 0g carbs | 9g protein
  • Turkey breast: 50 calories | 1g fat | 2g carbs | 9g protein
  • Chicken strips, buffalo chicken: 90 calories | 2g fat | 1g carbs | 16g protein
  • Corned beef: 150 calories | 3g fat | 4g carbs | 26g protein
  • Egg salad: 250 calories | 23g fat | 1g carbs | 8g protein
  • Italian Hero meats: 230 calories | 18g fat | 3g carbs | 14g protein
  • Pastrami: 150 calories | 11g fat | 1g carbs | 9g protein
  • Pepperoni (3 slices): 80 calories | 7g fat | 1g carbs | 4g protein

Another salad idea

 

“I’d like the steak and cheese salad with extra steak.”

Ask for the extra meat when you don’t mind spending an extra $2. It’s worth it when you’re extra hungry!

  • Steak & Cheese: 320 calories | 12g fat | 20g carbs | 4g fiber | 35g protein

As you can see, with a little due diligence, you can enjoy lunch wherever your adventures take you! Enjoy!


Up Next: Check out these other restaurant deals and tips!


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