Is Subway Keto-Friendly? A Comprehensive Guide

Are you on a keto diet and craving a Subway sandwich? As a keto dieter, it can be difficult to find suitable fast food options. While Subway offers a variety of sandwich options, many of them are high in carbohydrates and not suitable for the keto diet. However, there are some ways to customize your Subway order to make it keto-friendly. Let’s explore the options together!

What is the keto diet?

The keto diet, short for ketogenic diet, is a high-fat, low-carb diet that emphasizes the consumption of healthy fats and proteins while limiting carbohydrates. The goal of the keto diet is to induce a state of ketosis in the body, which is a metabolic state in which the body burns fat for fuel instead of carbohydrates. This diet has gained popularity in recent years due to its potential weight loss benefits and other health benefits, but it requires careful planning and monitoring to ensure that the body is getting enough nutrients. Some people may experience side effects when starting the keto diet, such as the keto flu, which can cause fatigue, headaches, and other symptoms. Overall, the keto diet is a unique and potentially effective way to achieve weight loss and improve health, but it may not be suitable for everyone and should be approached with caution.

MENU ITEM	TOTAL NET CARBS (G)	PROTEIN (G)	FAT (G)
6 inch Turkey Breast and Ham (no bread)	3	18	4.5
6 inch Oven Roasted Chicken (no bread)	3	17	5
6 inch Rotisserie-Style Chicken (no bread)	4	17	7
6 inch Spicy Italian (no bread)	5	14	20
6 inch Steak and Cheese (no bread)	5	23	14
6 inch Subway Club (no bread)	4	18	8
6 inch Tuna Salad (no bread)	6	17	20
6 inch Bacon, Egg, and Cheese (no bread)	3	20	27
6 inch Black Forest Ham, Egg, and Cheese (no bread)	4	19	20
6 inch Steak, Egg, and Cheese (no bread)	6	22	28
6 inch Subway Melt (no bread)	5	20	21
6 inch Cold Cut Combo (no bread)	5	11	13
6 inch Veggie Delight (no bread)	8	5	5
6 inch Subway Club Salad	9	16	11
6 inch Oven Roasted Chicken Salad	7	16	5

What are the rules of the keto diet?

The rules of the keto diet can be quite perplexing and varied. The basic premise of the diet is to consume high amounts of healthy fats, moderate amounts of protein, and very low amounts of carbohydrates. However, there are many nuances to the diet that can be confusing, such as the types of fats that are recommended, the maximum amount of protein allowed, and the specific foods that are permitted. Additionally, the diet can be quite bursty, with periods of rapid weight loss followed by plateaus or even weight gain. It can be difficult to predict how your body will respond to the diet, as everyone’s metabolism is unique. Overall, the keto diet requires a significant amount of research, planning, and trial and error to successfully navigate its rules and achieve the desired results.

What foods should you avoid on keto?

Following a ketogenic diet means that you need to limit your carb intake to a very low amount. This means that you need to avoid foods that are high in carbs. Some foods to avoid include sugary snacks, baked goods, grains, beans, and fruits. Some condiments and sauces can also be high in carbs, so it’s important to read labels carefully. Additionally, you’ll want to steer clear of starchy vegetables like potatoes, corn, and carrots. Processed foods such as chips and crackers are also off-limits. While it may seem overwhelming to avoid so many foods, there are still plenty of delicious options available to you on a ketogenic diet.

FOOD CATEGORY	EXAMPLES OF FOODS TO AVOID
Grains and Starches	Bread, Pasta, Rice, Potatoes
Sweets and Sugars	Candy, Cake, Ice Cream
Fruits and Fruit Juices	Bananas, Oranges, Apples, Fruit Juices
Processed Foods and Snacks	Chips, Crackers, Cookies, Processed Meats
Alcohol	Beer, Sweet Wine, Liquors with Added Sugar
High-Carb Vegetables	Corn, Peas, Carrots, Beets

What are the best Subway options for keto?

Are you on a keto diet and wondering if Subway can still be a part of your meal plan? Well, the good news is that there are several options available that can fit into your keto lifestyle.

One of the best options is to go for a salad bowl with double meat and cheese. You can choose from a range of meats including roasted chicken, turkey breast, and roast beef. The salad bowl can be topped with veggies like lettuce, spinach, cucumber, and green peppers. You can also add avocado to make it more filling and satisfying.

Another great option is to go for a protein bowl which comes with a base of lettuce and topped with your choice of protein, veggies and dressing.

Additionally, you can choose to go for a lettuce wrap instead of a bread-based sandwich. Just ask for your favorite sandwich to be wrapped in lettuce instead of bread.

With these options, you can still enjoy your favorite Subway meal while staying on track with your keto diet.

SANDWICH	TOTAL CARBS(G)	NET CARBS(G)	PROTEIN(G)	FAT(G)	PRICE($)	INGREDIENTS AVAILABILITY	CUSTOMIZATION OPTIONS
6-inch Turkey & Bacon Avocado on Spinach Wrap	20	12	17	18	6.29	Available	Substitute Spinach Wrap for Salad
6-inch Rotisserie-Style Chicken on Spinach Wrap	27	15	23	14	6.29	Available	Substitute Spinach Wrap for Salad
6-inch Subway Club on Spinach Wrap	24	12	20	24	6.29	Available	Substitute Spinach Wrap for Salad
6-inch Black Forest Ham on Spinach Wrap	24	12	18	13	5.99	Available	Substitute Spinach Wrap for Salad
6-inch Subway Melt on Spinach Wrap	28	18	25	19	6.29	Available	Substitute Spinach Wrap for Salad

What are the macros of Subway’s keto-friendly menu items?

Are you on a keto diet and wondering if you can indulge in a Subway sandwich? The good news is, Subway has a keto-friendly menu that you can enjoy without breaking your diet! But, what are the macros of these items? Well, don’t worry, we’ve got you covered. The macros of Subway’s keto-friendly items vary depending on the menu item you choose. For instance, the Rotisserie-Style Chicken with Bacon contains 30g of protein, 13g of fat, and only 5g of net carbs. The Steak and Cheese Salad, on the other hand, contains 28g of protein, 16g of fat, and only 10g of net carbs. And if you’re craving a sandwich, the Subway Club is a perfect keto-friendly option with 22g of protein, 28g of fat, and only 5g of net carbs. So, go ahead and enjoy a delicious Subway meal without worrying about your keto diet. Just remember to choose the right menu item that fits your macros!

How to customize Subway sandwiches to make them keto-friendly?

Subway sandwiches can be a delicious meal option, but for those following a keto diet, they can be a bit of a challenge. However, with a little customization, you can make your Subway sandwich keto-friendly. The first step is to choose a low-carb bread option such as the 6-inch or Footlong in a tub options. These choices are usually lower in carbs than the traditional sandwich bread. Next, choose a protein option such as grilled chicken, steak, turkey, or roast beef. Avoid processed deli meats as they may contain added sugars. For cheese, go for a high-fat option like cheddar or provolone. Load up on veggies like lettuce, spinach, cucumbers, and tomatoes. Avoid high-carb options like carrots, onions, and sweet peppers. As for sauces, stick to low-carb options like mustard, oil and vinegar, or mayonnaise. Avoid high-sugar and high-carb options like sweet onion sauce or honey mustard. With a little creativity and customization, you can enjoy a delicious keto-friendly Subway sandwich!

What are some keto-friendly Subway salads?

Looking for keto-friendly options at Subway? Salads are a great choice for keeping your carb count low. One option is the Subway Club salad with turkey, roast beef, and ham. Ask for it without the croutons and choose a low-carb dressing such as the oil and vinegar or ranch. Another option is the Veggie Delite salad with lots of fresh veggies and avocado. Be sure to skip the high-carb toppings like sweet onion sauce and honey mustard. With some careful customization, you can enjoy a delicious and satisfying meal at Subway that fits your keto lifestyle.

Can you have Subway sauces on keto?

If you’re following a keto diet, you might be wondering if you can have Subway sauces. It’s a perplexing question because many of the sauces are high in sugar and other carbs which can kick you out of ketosis. However, some Subway sauces are keto-friendly and won’t ruin your diet. You’ll need to choose your sauces wisely and stick to the ones with the lowest carb counts. Burstiness is the name of the game when it comes to Subway sauces on keto. You never really know what you’re going to get, but with a little research, you can find the perfect combination of flavor and nutrition. It’s important to note that while some Subway sauces are keto-friendly, they may still contain hidden carbs or other ingredients that can derail your progress. So, proceed with caution and always read the ingredient labels carefully. The unpredictability of Subway sauces on keto can be frustrating, but with a little bit of knowledge and experimentation, you can find the perfect sauce to suit your taste buds and your dietary needs.

SAUCE NAME	SERVING SIZE	TOTAL CARBS	NET CARBS	SUGAR CONTENT	KETO-FRIENDLY
Chipotle Southwest	21g	2g	2g	1g
Honey Mustard	21g	8g	8g	7g
Mayonnaise	14g	0g	0g	0g	1
Mustard	5g	0g	0g	0g	1
Oil and Vinegar	21g	0g	0g	0g	1
Ranch	21g	2g	2g	1g
Sweet Onion	21g	6g	6g	6g
Vinaigrette	21g	3g	3g	2g
Yellow Mustard	5g	0g	0g	0g	1
Barbecue	21g	6g	6g	5g
Buffalo	21g	1g	1g	1g	1
Caesar	21g	1g	1g	0g	1
Horseradish Sauce	21g	2g	2g	1g
Marinara	21g	4g	4g	2g
Sweet Chili	21g	6g	6g	5g

Are there any non-sandwich options at Subway for keto dieters?

Subway offers several non-sandwich options that may be suitable for keto dieters. One option is the Subway salad, which can be customized with a variety of keto-friendly toppings such as lettuce, spinach, cucumbers, green peppers, onions, and olives. Another option is the Subway wrap, which can be made with a low-carb tortilla and filled with keto-friendly ingredients such as chicken, bacon, avocado, and cheese. Additionally, Subway offers a variety of sides such as bacon, eggs, and cheese that can be added to any meal. However, it’s important to keep in mind that some Subway sauces and dressings may contain added sugars and should be avoided on a keto diet. As always, it’s best to check the nutrition information and ingredients list before ordering to ensure that your meal fits within your dietary needs.

Tips for staying on track with keto while eating at Subway

Eating out on a keto diet can be tricky, but it’s not impossible! Here are some tips for staying on track while eating at Subway:

1. Skip the bread: This might seem like a no-brainer, but it’s worth repeating. Most of Subway’s sandwiches are served on bread, which is high in carbs. Opt for a salad instead, or try a sandwich bowl without the bread.
2. Choose the right toppings: Load up on veggies like lettuce, spinach, and cucumbers to add volume and fiber to your meal. Avoid high-carb toppings like sweet onion sauce and honey mustard.
3. Pick a protein: Subway offers a variety of protein options, including chicken, turkey, and roast beef. Stick to these lean proteins and avoid processed meats like salami and pepperoni.
4. Watch your portions: While it’s tempting to load up on all the toppings, keep in mind that even low-carb options can add up quickly. Stick to one or two servings of each topping, and skip the extras like chips and cookies.

With a little planning and creativity, you can enjoy a keto-friendly meal at Subway without sacrificing flavor or satisfaction!

MENU ITEM	TOTAL NET CARBS (G)	PROTEIN (G)	FAT (G)
6 inch Turkey Breast and Ham (no bread)	3	18	4.5
6 inch Oven Roasted Chicken (no bread)	3	17	5
6 inch Rotisserie-Style Chicken (no bread)	4	17	7
6 inch Spicy Italian (no bread)	5	14	20
6 inch Steak and Cheese (no bread)	5	23	14
6 inch Subway Club (no bread)	4	18	8
6 inch Tuna Salad (no bread)	6	17	20
6 inch Bacon, Egg, and Cheese (no bread)	3	20	27
6 inch Black Forest Ham, Egg, and Cheese (no bread)	4	19	20
6 inch Steak, Egg, and Cheese (no bread)	6	22	28
6 inch Subway Melt (no bread)	5	20	21
6 inch Cold Cut Combo (no bread)	5	11	13
6 inch Veggie Delight (no bread)	8	5	5
6 inch Subway Club Salad	9	16	11
6 inch Oven Roasted Chicken Salad	7	16	5

Can I eat Subway on keto?

Yes, you can eat Subway on keto, but you need to be cautious about the ingredients you choose. Subway offers salads, wraps, and sandwiches that can all be made keto-friendly by choosing low-carb options such as lettuce wraps, spinach, and adding healthy fats like avocado or cheese. It’s important to avoid high-carb options like bread, sugary sauces, and toppings like sweet onions or sweet pickles.

What are the best keto options at Subway?

The best keto options at Subway include salads with lots of veggies, grilled chicken or steak, and a source of healthy fats like avocado or cheese. You can also opt for a lettuce wrap instead of bread for your sandwich or ask for a salad bowl with your favorite sandwich ingredients. Be sure to avoid high-carb ingredients like bread, sweet sauces, and sugary toppings.

Can I still lose weight on keto if I eat at Subway?

Yes, you can still lose weight on keto if you eat at Subway, but it’s important to make wise choices. Stick to low-carb options like lettuce wraps or salads with lots of veggies, and avoid high-carb ingredients like bread, sugary sauces, and toppings. Remember to keep track of your macros and stay within your daily calorie and carb limits to see results.

Are there any keto-friendly sauces at Subway?

Yes, there are some keto-friendly sauces at Subway, but you need to choose wisely. Good options include mustard, oil and vinegar, ranch, and mayo. Be sure to avoid high-carb options like sweet onion sauce, honey mustard, and BBQ sauce.

Can I eat at Subway if I have food allergies on keto?

Yes, you can eat at Subway if you have food allergies on keto, but you need to be careful. Subway offers a list of allergens and nutritional information on their website, so you can check for any ingredients you need to avoid. Additionally, you can customize your order to leave out any ingredients that may cause an allergic reaction.

In conclusion, Subway can be a great option for those following a keto diet as long as you make the right choices. Stick to salads or sandwiches made with low-carb options like lettuce wraps or spinach. Avoid bread, high-carb toppings, and sugary sauces. With a little bit of planning and knowledge, you can enjoy a delicious and satisfying meal from Subway while staying in ketosis.