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Everything Keto at Subway

Eating out on a ketogenic diet can be tough! That’s why we’ve crunched the official data and put together this list of Subway keto options. This tool is interactive so you can change what counts 'keto-friendly' depending on your own dietary requirements.

As a default we're using 20g net carbohydrates as the maximum for keto-friendly options. When you are tracking your diet for keto, you'll want to keep track of your net carbohydrate intake, which equals total carbohydrates minus fiber.

For foods with slightly more carbs you might be interested in low-carb options at Subway.

Net Carbohydrate Limit

Breads

12021g24g3g5g1g0mg180mg2g
13024g25g1g5g2g0mg180mg3g
18032g36g4g8g2g0mg230mg5g
18033g34g1g6g2g0mg310mg3g
22033g34g1g9g5g10mg370mg3g
19035g39g4g8g2g0mg230mg6g
22035g37g2g9g5g10mg500mg3g
22035g37g2g9g5g10mg660mg3g
19035g37g2g7g3g0mg460mg3g
19035g36g1g9g2g0mg310mg3g
22037g41g4g8g4g0mg330mg3g
23037g41g4g10g3g0mg280mg5g
21038g40g2g7g3g0mg340mg3g
22038g40g2g7g3g0mg490mg3g
21039g41g2g7g3g0mg1230mg4g
29046g48g2g8g8g0mg780mg1g
29047g49g2g8g8g0mg730mg1g
34049g52g3g6g12g0mg800mg7g

Subway Sandwiches

15016g17g1g8g5g20mg480mg1g
20016g17g1g8g10g25mg450mg1g
23017g18g1g8g14g30mg690mg1g
18018g19g1g7g7g15mg430mg2g
18027g30g3g10g2g10mg380mg5g
26036g41g5g19g4g25mg780mg6g
23039g44g5g8g3g0mg310mg6g
32040g45g5g24g5g40mg700mg7g
45041g46g5g27g18g70mg940mg7g
32042g47g5g23g5g25mg640mg8g
41048g53g5g32g9g75mg1070mg13g
64070g74g4g36g26g70mg1620mg10g
68072g78g6g44g24g100mg2120mg10g
78074g76g2g52g36g150mg2340mg8g
80074g86g12g40g34g60mg2100mg14g
78074g76g2g54g34g140mg2380mg8g
58074g78g4g46g10g100mg1440mg10g
86076g80g4g36g46g120mg2360mg10g
68078g84g6g48g18g100mg1760mg12g
64078g88g10g46g12g100mg1580mg18g
70078g88g10g58g12g100mg1080mg14g
116078g86g8g58g58g190mg2460mg12g
102078g82g4g50g58g150mg3440mg10g
94078g88g10g40g48g60mg1240mg12g
66080g86g6g48g14g100mg1680mg16g
82080g82g2g52g36g290mg2820mg12g
74082g92g10g36g26g100mg2280mg14g
82082g92g10g40g32g90mg2600mg16g
96082g92g10g40g48g100mg3040mg16g
62082g92g10g46g10g80mg1760mg14g
78082g98g16g44g26g60mg1720mg14g
56082g92g10g36g8g40mg1640mg16g
116084g94g10g58g62g170mg2940mg14g
114084g94g10g70g56g190mg2160mg16g
74084g94g10g46g22g90mg1420mg16g
98084g94g10g48g48g100mg2960mg16g
92086g98g12g64g32g160mg2280mg18g
76086g96g10g52g20g100mg2120mg16g
114090g96g6g58g60g140mg1440mg14g
84092g102g10g26g38g40mg1380mg16g
78096g112g16g46g14g20mg1600mg16g
1160102g108g6g42g62g120mg2520mg18g
960102g118g16g42g36g60mg1900mg24g
760108g118g10g52g10g100mg1800mg36g
1780150g154g4g114g88g350mg5640mg16g

Breakfast Omelet Sandwiches

42039g42g3g22g18g240mg1100mg4g
37039g42g3g19g14g230mg920mg3g
56040g43g3g32g29g273mg1610mg4g
51040g43g3g28g25g263mg1440mg4g
40040g43g3g23g15g240mg1120mg4g
44041g44g3g28g17g253mg1250mg5g
47043g48g5g32g17g260mg1500mg8g
42043g47g4g24g16g185mg1190mg4g

Breakfast Egg White Omelet Sandwich

33040g42g2g19g10g10mg970mg2g
48041g45g4g30g20g45mg1490mg4g
41041g45g4g26g15g25mg1220mg4g
37041g45g4g26g11g25mg1220mg4g
47041g43g2g28g21g45mg1490mg2g
36041g43g2g23g11g20mg1160mg2g
40043g45g2g28g12g35mg1300mg3g

Salads

1505g8g3g19g4g45mg680mg3g
505g9g4g3g1g0mg65mg4g
1506g10g4g10g8g20mg420mg5g
2206g10g4g36g5g100mg490mg4g
1406g10g4g19g3g50mg280mg4g
1406g10g4g18g4g40mg450mg5g
3106g10g4g15g24g40mg370mg4g
1107g11g4g12g3g20mg590mg6g
2807g11g4g28g12g65mg1320mg5g
3107g11g4g15g23g50mg1280mg6g
1407g11g4g17g4g40mg640mg5g
1107g11g4g12g3g25mg580mg5g
1107g11g4g12g2g20mg570mg5g
4008g12g4g23g29g85mg1250mg4g
1808g12g4g12g11g45mg820mg5g
2308g12g4g14g15g45mg1060mg6g
3609g13g4g20g26g60mg1100mg6g
2309g13g4g14g15g45mg1060mg8g
2009g13g4g18g10g45mg910mg6g
51010g14g4g30g38g100mg1040mg7g
21010g14g4g20g8g50mg830mg6g
33012g17g5g32g16g85mg1080mg6g
44017g23g6g29g23g105mg1900mg14g
86018g27g9g44g56g180mg1750mg13g
31019g25g6g16g17g30mg720mg10g
20020g24g4g20g3g50mg660mg16g
30023g26g3g25g9g60mg1120mg22g
44023g28g5g17g30g60mg910mg20g
46026g34g8g41g20g100mg1430mg13g
69033g41g8g41g41g120mg1760mg20g

Cookies and Dessert

357g9g2g0g0g0mg0mg7g
22025g26g1g4g12g10mg130mg16g
22025g26g1g4g12g10mg90mg16g
22027g28g1g2g12g15mg130mg14g
22028g29g1g2g11g15mg130mg18g
22029g30g1g2g10g15mg130mg18g
22029g30g1g2g10g10mg100mg17g
21029g30g1g2g9g15mg130mg20g
20029g30g1g3g8g15mg130mg16g
20029g29g0g2g9g15mg120mg16g
21031g32g1g2g10g15mg100mg18g
23031g31g0g2g11g10mg100mg20g
20032g33g1g2g8g0mg100mg24g
21037g37g0g2g6g10mg65mg26g

Vegetables

00g0g0g0g0g0mg20mg0g
00g0g0g0g0g0mg0mg0g
00g0g0g0g0g0mg70mg0g
00g0g0g0g0g0mg0mg0g
00g0g0g0g0g0mg25mg0g
00g0g0g0g0g0mg125mg0g
701g3g2g1g7g0mg0mg0g
01g1g0g0g0g0mg0mg0g
01g1g0g0g0g0mg0mg0g
51g1g0g1g0g0mg15mg0g
51g1g0g0g0g0mg0mg1g

Chips and Sides

13021g23g2g2g2g0mg200mg2g
23021g23g2g3g15g0mg270mg0g
14022g24g2g3g4g0mg240mg3g
21026g29g3g4g9g0mg240mg3g
25028g30g2g4g13g5mg310mg2g

Soup

1108g11g3g6g2g10mg440mg4g
18012g16g4g5g11g25mg990mg3g
35013g17g4g15g24g80mg730mg7g
9013g14g1g6g2g25mg810mg3g
14013g15g2g5g7g25mg750mg8g
18014g16g2g6g10g35mg820mg4g
11014g15g1g7g2g20mg860mg2g
11015g16g1g6g3g5mg980mg1g
15017g20g3g8g5g40mg740mg3g
20018g20g2g5g11g30mg850mg3g
13020g22g2g5g3g15mg870mg4g
17020g22g2g8g5g50mg870mg3g
22020g22g2g5g12g25mg810mg4g
22021g23g2g7g11g40mg840mg4g
21022g37g15g12g0g0mg840mg6g

Protein Bowls

5505g8g3g26g47g75mg660mg4g
2606g9g3g20g16g95mg1310mg5g
2008g11g3g27g6g90mg660mg6g
1608g11g3g25g2g55mg1030mg5g
1709g12g3g21g5g55mg1010mg6g
6009g12g3g52g40g175mg1450mg8g
5509g12g3g24g45g125mg1910mg4g
41010g13g3g25g29g105mg1650mg5g
37012g15g3g36g19g105mg1320mg7g
52025g33g8g28g32g80mg1520mg14g
30030g33g3g34g5g95mg1020mg22g

Flatizza

39040g42g2g21g16g35mg810mg3g
50041g43g2g26g26g60mg1340mg4g
49041g43g2g25g25g60mg1290mg4g
41041g44g3g21g17g35mg850mg4g

Pizzas

68092g96g4g32g22g40mg1070mg7g
79092g96g4g38g32g60mg1350mg8g
82093g97g4g39g34g70mg1420mg8g
74095g100g5g36g25g50mg1270mg9g

Wraps

73050g53g3g55g34g135mg1900mg4g
81059g62g3g43g42g75mg2970mg6g
76061g65g4g43g37g100mg2250mg7g

Breakfast Sides

21025g28g3g2g10g0mg610mg0g

Drinks

00g0g0g0g0g0mg25mg0g
01g1g0g0g0g0mg0mg1g
153g3g0g0g0g0mg15mg3g
16019g19g0g12g4g20mg180mg17g
16019g19g0g12g4g20mg180mg17g
10024g24g0g0g0g0mg15mg21g
14037g37g0g0g0g0mg0mg36g
17043g43g0g0g0g0mg0mg43g
30043g43g0g15g8g25mg300mg43g
17044g44g0g0g0g0mg0mg44g
15058g58g0g0g0g0mg0mg58g
26068g68g0g0g0g0mg60mg68g
26071g71g0g0g0g0mg15mg71g

Condiments & Extras

450g0g0g3g4g10mg190mg0g
600g0g0g4g5g15mg95mg0g
1100g0g0g0g12g10mg80mg0g
400g0g0g3g3g10mg100mg0g
450g0g0g0g5g0mg0mg0g
500g0g0g2g4g15mg140mg0g
500g0g0g4g4g10mg125mg0g
500g0g0g4g5g15mg30mg0g
00g0g0g0g0g0mg0mg0g
1001g1g0g0g10g10mg220mg0g
501g1g0g0g5g5mg100mg0g
51g1g0g0g0g0mg115mg0g
801g1g0g4g7g15mg410mg1g
401g1g0g2g4g10mg200mg0g
501g1g0g3g5g15mg90mg0g
3203g3g0g0g35g30mg560mg2g
307g7g0g0g0g0mg120mg6g
357g7g0g1g0g0mg720mg4g
409g9g0g0g0g0mg85mg8g

The basics of ordering Keto at Subway

  • Your best bet is to get a bunless and sauceless burger, then just ask for yellow mustard, mayo or ranch on the side.

  • Ketchup has a lot of sugar, so while it may not knock you out of ketosis, it is typically not recommended on a keto diet.

  • Water, coffee and tea are safe beverages for keto. You'll want to avoid soda completely. Diet sodas like Diet Coke, Coke Zero, and Diet Pepsi are all sugar free and keto-friendly. However, the artificial sweeteners in these drinks are known to increase sugar cravings, so we would not recommend them [Source].

  • The highest source of carbs in salads comes from croutons and dressing. Most dressings have a shocking amount of carbs.

What Counts as Keto?

Keto doesn’t necessarily mean zero carbs. A keto diet typically limits net carb intake to less than 50 grams per day—stricter versions of keto can be as low as 20 grams of net carbs a day. [Source]

What are net carbs and why do people doing keto count them instead of total carbs? Net carbs equal total carbs minus fiber, because the carbs in fiber are not digested and don’t cause the blood sugar increase that knocks you out of ketosis. [Source]

We’ve made a tool that lets you filter Subway menu items by net carbs. By default, this tool will show menu items under 20g of net carbs. Everybody has a different ketosis threshold, but most people will need to get under 50g net carbs to reach ketosis. General advice for people starting with this diet is to start with 50g, and go lower if your body is not reaching ketosis.

If you’re trying to eat a low-carb diet rather than a keto diet, we recommend you check out the list of low-carb menu items at Subway. How many carbs is low-carb? This depends on your weight, but is typically defined as less than 130g of carbohydrates per day [Source].

What Restaurants are Keto Friendly?

If you’re new to keto, you might be struggling with adjusting to this new way of eating. After all, it's not just a diet change, but an entire lifestyle change. Not only are your options more limited than ever, but sometimes you have to [explain what you're doing] to the people you're dining with!

Luckily in the few years alone, keto has gone from a niche diet a mainstream one. The spotlight has only grown on keto-friendly meals, with its proven track record of helping people with weight loss, as well as blood sugar control for type 2 diabetes [Source].

More and more restaurants are beginning to introduce low carb options to cater to those following a keto diet. Here are some our recommendations if you're looking for keto-friendly options at Sandwiches restaurants.

Chipotle

One of the most popular fast-casual restaurants, Chipotle offers a variety of keto-friendly options. For your entrée, you can choose from a chicken, steak, or carnitas burrito bowl with lettuce, cheese, sour cream, and guacamole. Just be sure to skip the rice and beans.

Chick-fil-A

Chick-fil-A is another great option for those following a keto diet. For your main entrée, you can choose from a grilled chicken sandwich (without the bun of course), grilled nuggets, or a Cobb salad. And don’t forget to add a side of avocado ranch dressing – it’s delicious!

Panera Bread

Panera Bread is a great place to go for a quick and healthy meal. For your main entrée, you can choose from a variety of salads, including the popular Greek salad and the chicken Caesar salad. Just be sure to ask for no croutons and skip the bread.

P.F. Chang’s

P.F. Chang’s is a great option if you’re looking for something a little more filling. For your main entrée, you can choose from a variety of chicken, steak, and shrimp dishes. Just be sure to ask for no rice.

Texas Roadhouse

Texas Roadhouse is the classic place to go when you’re craving a steak. For your main entrée, you can choose from a variety of steak, chicken, and shrimp dishes. As long as you don’t get rice you are eating very keto-friendly!

These are just a few of the many keto-friendly restaurants that are out there. Next time you’re feeling hungry, you can rest assured that you’ll be able to find a delicious and keto-friendly meal.

On our Every Keto Option At Every Fast Food Chain Index, we have keto options at restaurant. Good luck, and happy ketosis!

Frequently Asked Questions

How do I know how many carbs to eat on a ketogenic diet?

This is a common question; the answer will vary from person to person. Some people can eat 50g net carbs and maintain ketosis. Other people can't go over 25 without breaking ketosis (however this is more rare).

The point of keeping net carbs lower (say around 25g) is to get you into ketosis faster and help you adapt faster.

Keep in mind that higher activity levels mean you can go higher without breaking ketosis. This is because highly active people will have higher muscle insulin sensitivity, which will help take up glucose from the blood instead of it interrupting ketosis.

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