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All the Best Subway Keto Menu Options

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keto Subway salads on table

Dining out and planning to head to Subway for a keto meal?

Subway offers a pretty helpful 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 low-carb and keeping things very keto friendly.

Subway + keto = yummy salads 🥗

fork with veggies from Subway salad

The basics of successful Subway keto 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 Subway app for keto deals.

Here’s how to order keto at Subway:

Keto 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 nutrition and dining guide shows the flatbread at:

  • Flatbread: 220 Calories | 4g Fat | 41g Carbs | 4g Fiber | 4g Sugar | 8g Protein | 47g Net Carbs

With that in mind, we’re subtracting the values (above) since we are ordering without Flatbread to get the correct nutritional info as listed below:

  • Steak, Egg, & Cheese: 220 Calories | 14g Fat | 5g Total Carbs | 0g Fiber | 0g Sugar | 19g Protein | 5g Net Carbs
  • Bacon, Egg, & Cheese: 230 Calories | 16g Fat | 4g Total Carbs | 0g Fiber | 0g Sugar | 16g Protein | 4g Net Carbs
  • Black Forest Ham, Egg, & Cheese: 190 Calories | 12g Fat | 4g Total Carbs | 0g Fiber | 0g Sugar | 16g Protein | 4g Net Carbs
  • Egg & Cheese: 160 Calories | 14g Fat | 3g Total Carbs | 0g Fiber | 0g Sugar | 11g Protein | 3g Net Carbs

Broken down individually, here are the breakfast proteins:

  • Bacon: 70 Calories | 6g Fat | 1g Total Carbs | 0g Dietary Fiber | 1g Sugar | 5g Protein | 1 Net Carb
  • Egg Patty (regular): 120 Calories | 7g Fat | 3g Total Carbs | 0g Dietary Fiber | 0g Sugar | 9g Protein | 3 Net Carbs
  • Egg Patty (white): 70 Calories | 2g Fat | 3g Total Carbs | 0g Dietary Fiber | 0g Sugar | 9g Protein | 3 Net Carbs
  • Steak: 110 Calories | 4g Fat | 4g Total Carbs | 0g Dietary Fiber | 1g Sugar | 15g Protein | 4 Net Carbs
  • Cheddar Cheese: 60 Calories | 4.5g Fat | 0g Total Carbs | 0g Dietary Fiber | 0g Sugar | 4g Protein | 0 Net Carbs

Keto Lunch & Dinner:

man at subway holding salad

“I’ll have the Spicy Italian Salad.”

  • Spicy Italian: 300 Calories | 8g Fat | 12g Total Carbs | 4g Dietary Fiber | 5g Sugar | 14g Protein | 8 Net Carbs

Not feeling the Spicy Italian? You’ve got plenty of options since any sandwich can be made into a salad at Subway:

  • 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 Total Carbs | 4g Dietary Fiber | 5g Sugar | 14g Protein | 7g Net Carbs

IMPORTANT NOTE – We included all the salad options so you can see which salads to avoid due to HIGH net carb counts. 


man dining at subway

Toppings

“…And to that salad, can you please add…”

What can you add to your salad? A lot. Be aware some toppings cost extra (varies by location). Pick from these:

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

  • 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

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

Meats

subway salad

  • 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

4 subway salads on table

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


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