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    Subway Keto Menu | 15+ Low Carb Menu Items

    Sep 9, 2020 · Modified: Feb 20, 2021 · This post may contain affiliate links · 1 Comment

    980 shares

    “This post contains affiliate links, and I will be compensated if you make a purchase after clicking on my links.”

    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 &Amp; 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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    Comments

    1. NJtoTX

      August 10, 2021 at 1:25 pm

      Pretty good info here, as I haven't been to Subway in years. Now I'll only have to look up the sodium numbers.

      Reply

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