How We Eat Keto at Subway (2021 Edition)

Keto At Subway? Bet You Didn’t Know About it

We all have that moment when we are craving a sub but have zero energy and aptitude to make it when you get tempted to run over to the Subway outlet right now, but oh! You follow the Keto diet! So, what! Thank your stars! You can order your keto meals at Subway now.

The keto diet in a nugget:

People who follow a keto diet plan focus on providing their bodies with healthy fats and a good amount of proteins, cutting down the largest amount of most carbohydrates. A keto eater is looking to get most of his calories from the fats he consumes instead of carbs. The diet works wonders for people and gives a lot of benefits apart from sustainable weight loss. When the body gets denied any sugar, it starts breaking down fats for energy, resulting in ketones’ production. Fat-burning is what manages the loss of weight. 

Subway’s customizable menu is a god sent:

There is no way that the sandwich artist will not help you when you ask him help with creating the keto sub. It is a good idea to know the carb values, so you are sure what you are ordering or taking away. Subway is a saving grace when you want to convert that unhealthy-looking sandwich into a nutritious and keto-complaint salad. All you need to do is to minus the bread bombs full of carbs and steer away from certain veggies and dressing that contain sugars in it. Subway is the easiest way to dine out keto-friendly.

Here are some of the most important keto tenets at Subway:

– Say NO to the bread of any sort, flatbread, wraps, rolls et al

– Don’t ever get carried away with the free cookies-free chips campaign. 

– Stick to your salad, come what may

– If you get confused on a vegetable or a topping, choose to leave it out completely than repent later

– Plain water, unsweetened tea, and diet coke is good to go for a beverage

Should you believe the “sugar-free” label?

You must check the nutrition chart’s values at the risk of sounding suspicious even if the menu or the label says “sugar-free.” The label there means that the manufacturer has not added any sugar in the recipe or the product. Still, it does not account for the natural sugars already there to the tune of at least twenty grams. It may be difficult to avoid all the sugar once in a while, but the idea is to be aware of what you are consuming. 

Subway also has an app for keto deal:

Information is everything today in the world that we live in. If you are craving for a sub, but you are a keto diet follower, Subway has gone ahead and curated a wonderful keto spread for you. All you need to do is download their application on your smartphone, and you have their keto menu at your fingertips. 

Simply take off that bread:

Most sandwiches at Subway will comfortably ring less than 200 calories. The only catch is to remove the carbohydrate-laden bread. Stop yourself from ordering double sandwiches next time you are there and order a big bowl of healthfulness, aka chopped vegetable salad topped with the right toppings and sauces. They will pack in a lot of fiber and the good stuff like proteins and fats. 

What you must avoid at Subway:

Okay, so does it mean that if you have subtracted bread from your sub, you can eat everything out there? Yes, unless you are dealing with Teriyaki, barbecue, and sweet onion sauce; they are all laden with loads of sugar. We must warn you that all the above contain twenty percent sugars in them per serving.

We have two best recommendations for you

– Chicken with bacon ranch melt that totals about 600 calories with 28 grams of fat, 3 grams of proteins. There is no bun here, so there are no carbs from that but about 6 grams of carbs in the veggies. 

– If you are getting tired of eating bacon and chicken all the time, then you could try the Tuna spicy Italian sub minus the bread, of course. This will give you 260 carbs, with 12 grams of proteins and 14 grams of fat.

Weight loss

If weight loss is on your mind, go for the cold cut combo with only 150 calories, 10 grams of fat, and 9 grams of proteins. Try their Rotisserie chicken with only 140 calories with 4 grams fat, and a whopping 21 grams of proteins. Both the above subs will contribute a total of 5 grams of carbs alone. 

Ask your sandwich artist to help you with keto-friendly condiments and steer away from bbq sauce, sweet chili sauce, and honey mustard toppings. All the above condiments have sugar carbs laced in them and can significantly add at least 9 grams of carbs with each serving. 

Chopped Salads

If you are a salad freak, then all roads will lead to Subway! They are two types of chopped salad called the Fresh Fit and the Regular. The Fresh Fit salad has 60-170 calories and 7 grams (remember to say no to teriyaki. The Regular chopped salad will give you anywhere between 200-300 calories. If you are going for the chicken and bacon with ranch dressing that we recommended to you above, it will be 540 calories with 40 grams fat and 32 grams of proteins. Meatball marinara may look very tempting, but it will set you back in your weight loss journey by 21 grams of carbs and 12 grams of sugar. 

Additional points to remember:

– Add any salad dressing that is in the range of 100-200 calories and has less than 3 grams of carbs in it. 

– If you want to add more calories and fats, get yourself extra toppings like cheese, pepperoni, avocado, and bacon. Guacamole is an option too. 

You know the best thing about Subway is that you can easily convert your sandwich into a salad and cut away all the unhealthy carbs without sacrificing the taste or its presentation. 

Values to minus from your dish when you are ordering without the flatbread at Subway:

These values can be your yardstick whenever you are ordering or taking away a keto meal from Subway. Flatbread has 220 calories, 4 grams of fat, 4 grams of fiber content, 4 grams sugar, and 41 grams of carbs! It also has 8 grams of proteins. Whenever you are ordering a sub minus the bread, remember to subtract the above values to understand your food’s nutritional value. Here is a list of carbohydrate value of all the other pieces of bread and wraps at Subway so that you can minus the value when you convert your sub to a salad:

  • Italian flatbread – 34 grams 
  • Cheddar Montarey – 34 grams
  • Multigrain mean bread n Meat – 36 grams
  • Italian (Herbs & Cheese) – 37 grams
  • Multigrain with honey and oats – 39 grams
  • Artisanal Flatbread (most popular) – 41 grams
  • The spinach wrap – 48 grams and the 
  • Tomato-basil wrap – 49 grams


Sometimes it’s the fatigue after a long day that pushes you to settle down for anything except the healthy, not anymore. With thousands of Subway outlets in the country and more and more opening, it is almost possible that there is a subway store close to you. So, head to your nearest branch today to get keto sub at Subway. 

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