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What's Keto at Subway?

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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Dom Geracia is a long time Keto diet follower who is passionate about simplifying the low carb lifestyle for beginners. When he's not posting yummy food pics on Instagram, you can likely find him cuddling the nearest cat or guzzling down (yet another) iced coffee.

Hey, I'm Dom!

With a Keto diet, I lost 80 pounds, fixed my digestive issues and greatly improved my life-long anxiety. I love sharing my low carb recipes and guides with other Keto enthusiasts from all aross the globe!

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