Keto Restaurant Guide
Keto at Subway
Subway is all about the bread, which is exactly the part keto skips. The good news is that any sandwich can be ordered as a salad bowl, no bread at all. The meats, cheeses, and non-starchy veggies are all keto-friendly.
Build a bowl with your choice of meat, cheese, and low-carb vegetables, then dress it with oil and vinegar or mayo. Avoid the sweet sauces, the wraps, the cookies, and the chips, and you have a clean low-carb lunch.
Built by Barron Hansen · Last updated June 2026
Best keto options
Ask for your sandwich "as a salad." You keep the meat, cheese, and veggies without the bread.
The sliced meats are low carb. Double the meat to make the bowl more filling.
Provolone, cheddar, and Swiss are all keto-friendly. Add extra for fat.
Lettuce, spinach, cucumber, peppers, and olives are all low carb. Skip the corn and sweet relish.
Both dressings are near zero carb and add fat. A great way to finish a keto bowl.
Tuna mixed with mayo is low carb and high in fat. A solid bowl base on its own.
| Item | Net carbs | Why / how |
|---|---|---|
| Any sub as a salad bowl (no bread) | ~7g | Ask for your sandwich "as a salad." You keep the meat, cheese, and veggies without the bread. |
| Deli meats (turkey, ham, roast beef) | ~2g | The sliced meats are low carb. Double the meat to make the bowl more filling. |
| Cheese | ~1g | Provolone, cheddar, and Swiss are all keto-friendly. Add extra for fat. |
| Non-starchy veggies | ~3g | Lettuce, spinach, cucumber, peppers, and olives are all low carb. Skip the corn and sweet relish. |
| Oil and vinegar or mayo | ~1g | Both dressings are near zero carb and add fat. A great way to finish a keto bowl. |
| Tuna | ~1g | Tuna mixed with mayo is low carb and high in fat. A solid bowl base on its own. |
Order with care
The bread is the entire carb problem at Subway. A footlong is roughly double. Order a salad bowl instead.
Wraps are higher in carbs than the bread, not lower. Skip them on keto.
These sauces are sugar-based. Use oil and vinegar, mayo, ranch, or mustard instead.
A single cookie can use most of a daily keto carb budget. Leave it off the order.
A bag of chips adds carbs with no benefit. Swap for a side of veggies or skip it.
| Item | Net carbs | What to do |
|---|---|---|
| 6-inch bread (white or wheat) | ~35g | The bread is the entire carb problem at Subway. A footlong is roughly double. Order a salad bowl instead. |
| Wrap (spinach or tomato) | ~46g | Wraps are higher in carbs than the bread, not lower. Skip them on keto. |
| Sweet Onion or Teriyaki sauce | ~8g | These sauces are sugar-based. Use oil and vinegar, mayo, ranch, or mustard instead. |
| Cookie | ~24g | A single cookie can use most of a daily keto carb budget. Leave it off the order. |
| Chips | ~17g | A bag of chips adds carbs with no benefit. Swap for a side of veggies or skip it. |
How to order keto at Subway
- Order any sandwich "as a salad" or "in a bowl" to drop the bread entirely.
- Double the meat and add cheese to make the bowl filling and higher in fat.
- Pile on low-carb veggies like lettuce, spinach, cucumber, peppers, and olives.
- Dress with oil and vinegar, mayo, ranch, or mustard, and avoid sweet onion and teriyaki sauces.
- Skip the cookies and chips at the register and drink water or an unsweetened drink.
Nutrition and menus vary by location and change over time. The figures here are approximate, rounded from published nutrition data, and meant as a starting point. Always check current nutrition information with Subway before you order, especially for sauces, dressings, and seasonal items.