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Subway Keto Menu | 15+ Low Carb Menu Items

When the mood for a sandwich strikes, pull up this Subway Keto Menu to make ordering so simple!

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

See more: Keto Friendly Fast Food Restaurants





Overview

  • Almost any sandwich can be made into a suitable option for the Keto diet by requesting a salad instead of bread.
  • Keto is a low carb diet that reduces carbohydrates and focuses primarily on protein and fat. Order double meat to keep these macros high.
  • Avoid the menu options with sweet sauces, such as the Sweet Onion Chicken Teriyaki and Meatball Marinara.
  • Instead of purchasing an entire 12″ sub, it’s typically more cost effective to just purchase a 6″ with double meat.
  • Load up on low carb veggies such as peppers, black olives, lettuce and pickles.
  • Some locations have regional products like roast beef, rotisserie style chicken, and even seafood salad!
  • Take advantage of the Subway app for easy ordering 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, 17g fat, 7g carbs, 1g fiber, 16g protein
  • 6″ Bacon, Egg & Cheese (double meat, no bread): 430 calories, 30g fat, 10g carbs, 1g fiber, 31g protein

Bacon, Egg & Cheese

Black Forest Ham, Egg & Cheese

  • 6″ Black Forest Ham, Egg & Cheese (no bread): 200 calories, 12g fat, 8g carbs, 1g fiber, 16g protein
  • 6″ Black Forest Ham, Egg & Cheese (double meat, no bread): 350 calories, 20g fat, 11g carbs, 1g fiber, 30g protein

Egg & Cheese

  • 6″ Egg & Cheese (no bread): 170 calories, 11g fat, 6g carbs, 1g fiber, 11g protein
  • 6″ Egg & Cheese (double meat, no bread): 280 calories, 18g fat, 9g carbs, 1g fiber, 20g protein

Steak, Egg & Cheese

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

Individual breakfast items

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

Subway Salads

Nutrition for the following salad options at Subway include only lettuce + salad toppings that are specific to your menu item.

Be sure to add additional toppings and sauces into your daily counts if your order is customized.

Salad – Black Forest Ham

  • Black Forest Ham Salad: 80 calories, 2.5g fat, 5g carbs, 2g fiber, 11g protein
  • Black Forest Ham Salad (double meat): 150 calories, 4g fat, 8g carbs, 2g fiber, 21g protein

Salad – Chicken & Bacon Ranch

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

Salad – Cold Cut Combo

  • Cold Cut Combo Salad: 140 calories, 10g fat, 5g carbs, 2g fiber, 10g protein
  • Cold Cut Combo Salad (double meat): 270 calories, 19g fat, 7g carbs, 2g fiber, 19g protein

Salad – Italian B.M.T.

  • Italian B.M.T. Salad: 200 calories, 15g fat, 6g carbs, 2g fiber, 13g protein
  • Italian B.M.T. Salad (double meat): 390 calories, 29g fat, 8g carbs, 2g fiber, 24g protein

BMT Salad at Subway

Salad – Meatball

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

Salad – Oven Roasted Turkey

  • Oven Roasted Chicken Salad: 90 calories, 2g fat, 4g carbs, 2g fiber, 16g protein
  • Oven Roasted Chicken Salad (double meat): 160 calories, 3.5g fat, 4g carbs, 2g fiber, 32g protein

Salad – Spicy Italian

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

Salad – Steak & Cheese

  • Steak & Cheese Salad: 170 calories, 9g fat, 7g carbs, 2g fiber, 17g protein
  • Steak & Cheese Salad (double meat): 280 calories, 13g fat, 10g carbs, 2g fiber, 31g protein

Salad – Club

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

Salad – Tuna

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

Salad – Turkey

  • Turkey Breast Salad: 80 calories, 1g fat, 5g carbs, 2g fiber, 13g protein
  • Turkey Breast Salad (double meat): 140 calories, 2g fat, 7g carbs, 2g fiber, 24g protein

Sandwiches (no bread)

If you’re not a fan of salads, simply order any sandwich without the bread. Some locations may offer a lettuce wrapped sandwich, but it does not appear officially on the menu.

BBQ Rib

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

Black Forest Ham

  • 6″ Black Forest Ham (plain, no bread): 80 calories, 2.5g fat, 5g carbs, 1g fiber, 10g protein
  • 6″ Black Forest Ham (plain, double meat, no bread): 140 calories, 4g fat, 8g carbs, 1g fiber, 19g protein

Chicken & Bacon Ranch

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

Tuna

  • 6″ Tuna Sandwich (plain, no bread): 260 calories, 20g fat, 3g carbs, 1g fiber, 12g protein
  • 6″ Tuna Sandwich (plain, double meat, no bread): 520 calories, 47g fat, 3g carbs, 1g fiber, 12g protein

Cold Cut Combo

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

Italian B.M.T.

  • 6″ Italian B.M.T. (plain, no bread): 200 calories, 15g fat, 6g carbs, 1g fiber, 11g protein
  • 6″ Italian B.M.T. (plain, double meat, no bread): 380 calories, 29g fat, 8g carbs, 1g fiber, 23g protein

Oven Roasted Chicken

  • 6″ Oven Roasted Chicken (plain, no bread): 80 calories, 2g fat, 4g carbs, 1g fiber, 14g protein
  • 6″ Oven Roasted Chicken (plain, double meat, no bread): 160 calories, 4g fat, 4g carbs, 1g fiber, 28g protein

Spicy Italian

  • 6″ Spicy Italian (plain, no bread): 260 calories, 23g fat, 5g carbs, 1g fiber, 11g protein
  • 6″ Spicy Italian (plain, double meat, no bread): 520 calories, 45g fat, 8g carbs, 1g fiber, 22g protein

Steak & Cheese

  • 6″ Steak & Cheese (plain, no bread): 160 calories, 9g fat, 7g carbs, 1g fiber, 16g protein
  • 6″ Steak & Cheese (plain, double meat, no bread): 270 calories, 14g fat, 10g carbs, 1g fiber, 30g protein

Subway Steak and Cheese

Turkey Breast

  • 6″ Turkey Breast (plain, no bread): 70 calories, 1.5g fat, 5g carbs, 1g fiber, 11g protein
  • 6″ Turkey Breast (plain, double meat, no bread): 130 calories, 2.5g fat, 7g carbs, 1g fiber, 23g protein

Cheese

  • 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
  • Parmesan: 5 calories, 0g 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

Veggies

  • Banana, green or jalapeno peppers (3 rings): 0 calories, 0g fat, 0g carbs, 0g protein
  • Cucumbers (3 slices): 0 calories, 0g fat, 1g carbs, 0g protein
  • Lettuce: 0 calories, 0g fat, 1g carbs, 0g protein
  • Onions: 0 calories, 0g fat, 1g carbs, 0g protein
  • Pickles (3 rings): 0 calories, 0g fat, 0g carbs, 0g protein
  • Olives (3 rings): 0 calories, 0g fat, 0g carbs, 0g protein
  • Spinach: 0 calories, 0g fat, 0g carbs, 0g protein
  • Tomatoes (3 wheels): 5 calories, 0g fat, 1g carbs, 0g protein
  • Avocado: 60 calories, 5g fat, 3g carbs, 2g fiber, 1g protein

Dressings & Sauces

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

Dressings

  • Red Wine Vinegar: 0 calories, 0g fat, 0g carbs, 0g protein
  • Ranch Dressing: 70 calories, 8g fat, 1g carbs, 0g protein
  • Savory Caesar: 80 calories, 9g fat, 0g carbs, 0g protein
  • Herb Garlic Oil: 40 calories, 4g fat, 0g carbs, 0g protein
  • Subway Vinaigrette: 35 calories, 3.5g fat, 1g carbs, 0g protein
  • Golden Italian: 50 calories, 5g fat, 1g carbs, 0g protein

Subway Dressings

Condiments

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

Which low carb meal do you enjoying eating at Subway?

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Last Updated: BY Dom Geracia

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