Keto Subway: Eating Out Guide [Macros Included]

Keto Subway


Are you trying to find out how to eat keto at Subway? We know it can be stressful to follow a ketogenic diet when eating out, especially at a sandwich shop, so we’re breaking down the menu for you.

In this article, we’ll be showing you how to make sure you stay in keto when at Subway. This is easier said than done considering when you think Subway, you think sandwich, and when you think sandwich, you think bread.

Obviously bread is a no-go when following a ketogenic diet, as this carbohydrate-dense food will definitely mess up your keto groove. In fact, a good rule of thumb when following keto is to avoid bread at all costs.  

Just like in our McDonald’s and Chick-fil-A guides, we’ll walk you through the tastiest and most keto-friendly options at Subway.

Here they are:


Cold Cut Combo Salad

  • Macros: 5g net carbs, 24g fat, 20g protein, 310 calories

With this tasty salad, you’re getting a trio of cold cuts which includes turkey, salami, and bologna. Not only is it filling, it has the macros to back it up.


Steak Egg and Cheese Flatbread (No Flatbread)

  • Macros: 6g net carbs, 13g fat, 21g protein, 240 calories

Just to reiterate, make sure you order WITHOUT BREAD. Doing so will ensure you stay in ketosis and also provides a pretty filling meal.

Subway Steak Egg and Cheese dandg21 | Your Keto Dream
Steak Egg and Cheese

Bacon Egg and Cheese Flatbread (No Flatbread)

  • Macros: 4g net carbs, 16g fat, 18g protein, 250 calories

For those of you wanting bacon instead of steak, (both very keto-friendly), this item is another great option.

Bacon Egg and Cheese Flatbread (Lose the Flatbread!)

Spicy Italian Salad

  • Macros: 9g net carbs, 23g fat, 14g protein, 310 calories

While this one is a relatively higher in carbs compared to the other items, its still a great Subway salad option. You can also add bacon to this if you’d like for extra calories coming from fat.

Spicy Italian Salad

Chopped Tuna Salad

  • Macros: 5g net carbs, 22g fat, 14g protein, 290 calories

Tuna lovers rejoice on this one! To make it more filling, feel free to add oil and fatty, low-carb subway dressings.

Speaking of Subway oils and dressings, we’re about to show you the best dressings and oils you can add to any of the items above to add flavor and high fat, low-carb calories to your keto Subway meals.

Chopped Tuna Salad



  • Ranch Dressing: 1g net carbs, 11g fat, 110 calories
  • Oil (1tsp): 0g net carbs, 5g fat, 45 calories
  • Chipotle Southwest Dressing: 1g net carbs, 1og fat, 100
  • Savory Caesar Dressing: 1g net carbs, 14g fat, 130 calories
  • Vinaigrette: 4g fat, 1g carbs, 40 calories


Well, that’s all she wrote. You’ve read our comprehensive guide to eating keto at Subway and now you’re ready to order like a seasoned keto veteran. Stick to these menu items and you will ensure your keto success when eating out.

Just remember, NO BREAD, and salads here are your best friend.

For more info on how to follow a keto diet at other fast food restaurants, check out our Keto at Restaurants List here.

If you found this article helpful, please leave your comments and feedback below!


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