33 Things You Can Eat at Subway On the Keto Diet

Subway is one of the world’s largest restaurant brands and one of the most popular restaurants in the US. The restaurant caters to most tastes, with new craveable items being added to the menu often. Recently we saw the return of the Honey Oat bread and Creamy Sriracha sauce to the menu. That being said, which of the many items on the menu can you eat while on a Keto diet? Have a look at our comprehensive article giving you all the details.

To determine the 33 things you can eat at Subway on a ketogenic diet, MomsWhoThink.com reviewed data on nutrition for menu items from MenuStat, a program of the U.S. Department of Health and Human Services, the Centers for Disease Control and Prevention, and the Harvard Pilgrim Health Care Institute. Subway menu items with fewer than 15g of carbohydrates and at least 50 calories were ranked based on the ratio of combined protein and dietary fiber to calories.

33. Spicy Italian Protein Bowl

• Protein: 24g
• Dietary fiber: 3g
• Calories: 550g
• Carbohydrates: 12g

32. Tuna Protein Bowl

• Protein: 26g
• Dietary fiber: 3g
• Calories: 550g
• Carbohydrates: 8g

31. Spicy Italian Salad

• Protein: 14g
• Dietary fiber: 4g
• Calories: 310g
• Carbohydrates: 12g

30. Tuna Salad

• Protein: 15g
• Dietary fiber: 4g
• Calories: 310g
• Carbohydrates: 10g

29. Italian B.M.T. Protein Bowl

• Protein: 25g
• Dietary fiber: 3g
• Calories: 410g
• Carbohydrates: 13g

28. B.L.T. Protein Bowl

• Protein: 22g
• Dietary fiber: 3g
• Calories: 360g
• Carbohydrates: 10g

27. Chicken & Bacon Ranch (with Rotisserie-Style Chicken and Peppercorn Ranch Sauce) Salad

• Protein: 30g
• Dietary fiber: 5g
• Calories: 490g
• Carbohydrates: 13g

26. Italian B.M.T. Salad

• Protein: 14g
• Dietary fiber: 4g
• Calories: 240g
• Carbohydrates: 12g

25. Chicken & Bacon Ranch (with Rotisserie-Style Chicken) Protein Bowl

• Protein: 55g
• Dietary fiber: 4g
• Calories: 760g
• Carbohydrates: 13g

24. Big Hot Pastrami Salad

• Protein: 24g
• Dietary fiber: 5g
• Calories: 370g
• Carbohydrates: 14g

23. B.L.T. Salad

• Protein: 13g
• Dietary fiber: 4g
• Calories: 210g
• Carbohydrates: 11g

22. Buffalo Chicken (with Grilled Chicken) Salad

• Protein: 20g
• Dietary fiber: 5g
• Calories: 300g
• Carbohydrates: 13g

21. Cold Cut Combo Protein Bowl

• Protein: 20g
• Dietary fiber: 3g
• Calories: 260g
• Carbohydrates: 9g

20. Chicken Noodle

• Protein: 7g
• Dietary fiber: 0g
• Calories: 70g
• Carbohydrates: 6g

19. Cold Cut Combo Salad

• Protein: 12g
• Dietary fiber: 4g
• Calories: 160g
• Carbohydrates: 10g

18. Buffalo Chicken Protein Bowl

• Protein: 36g
• Dietary fiber: 4g
• Calories: 380g
• Carbohydrates: 13g

17. Steak & Cheese Protein Bowl

• Protein: 42g
• Dietary fiber: 4g
• Calories: 380g
• Carbohydrates: 12g

16. Steak & Cheese Salad

• Protein: 22g
• Dietary fiber: 4g
• Calories: 210g
• Carbohydrates: 12g

15. Roast Beef Salad

• Protein: 17g
• Dietary fiber: 4g
• Calories: 150g
• Carbohydrates: 12g

14. Veggie Delite Salad

• Protein: 3g
• Dietary fiber: 4g
• Calories: 50g
• Carbohydrates: 9g

13. Black Forest Ham Protein Bowl

• Protein: 21g
• Dietary fiber: 3g
• Calories: 170g
• Carbohydrates: 12g

12. Black Forest Ham Salad

• Protein: 13g
• Dietary fiber: 4g
• Calories: 120g
• Carbohydrates: 12g

11. Roast Beef Protein Bowl

• Protein: 30g
• Dietary fiber: 3g
• Calories: 230g
• Carbohydrates: 12g

10. Rotisserie-Style Chicken Salad

• Protein: 18g
• Dietary fiber: 4g
• Calories: 150g
• Carbohydrates: 10g

9. Oven Roasted Chicken Protein Bowl

• Protein: 27g
• Dietary fiber: 3g
• Calories: 200g
• Carbohydrates: 11g

8. Oven Roasted Chicken Salad

• Protein: 16g
• Dietary fiber: 4g
• Calories: 130g
• Carbohydrates: 11g

7. Rotisserie-Style Chicken Protein Bowl

• Protein: 31g
• Dietary fiber: 3g
• Calories: 220g
• Carbohydrates: 8g

6. Oven Roasted Turkey & Ham Protein Bowl

• Protein: 23g
• Dietary fiber: 3g
• Calories: 160g
• Carbohydrates: 10g

5. Oven Roasted Turkey Salad

• Protein: 14g
• Dietary fiber: 4g
• Calories: 110g
• Carbohydrates: 10g

4. Oven Roasted Turkey & Ham Salad

• Protein: 14g
• Dietary fiber: 4g
• Calories: 110g
• Carbohydrates: 11g

3. Grilled Chicken Salad

• Protein: 19g
• Dietary fiber: 4g
• Calories: 130g
• Carbohydrates: 10g

2. Oven Roasted Turkey Protein Bowl

• Protein: 25g
• Dietary fiber: 3g
• Calories: 150g
• Carbohydrates: 8g

1. Grilled Chicken Protein Bowl

• Protein: 35g
• Dietary fiber: 3g
• Calories: 200g
• Carbohydrates: 9g

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