Keto Restaurant Guide
Keto at Subway
Subway is all about the bread, which is exactly the part keto skips. A 6-inch Artisan Italian roll is 39g carbs on its own and the 12-inch wrap is 50g. The fix is easy: every sandwich can be ordered as a salad or as a Protein Bowl, and Subway publishes nutrition for both.
Protein Bowls use a footlong portion of meat over lettuce, spinach, tomatoes, onions, peppers, cucumbers and olives. The Grilled Chicken bowl is 11g carbs and 3g fiber before dressing. Dress it with oil and vinegar or mayo (0g carbs), and steer clear of the Sweet Onion Teriyaki, which turns a bowl into 40g carbs.
By MeKeto Editorial · Last updated October 2026
Our go-to keto order
Grilled Chicken Protein Bowl with oil and vinegar
8g net carbs
11g carbs, 3g fiber
Subway's published Grilled Chicken Protein Bowl (11g carbs, 3g fiber; footlong meat portion with lettuce, spinach, tomatoes, onions, green peppers, cucumbers and olives) plus a doubled salad portion of Olive Oil Blend and Vinegar, which Subway lists at 0g carbs.
Best keto options
10g carbs, 3g fiber
Footlong portion of turkey over the standard vegetables, before dressing or cheese.
10g carbs, 4g fiber
Subway lists its salads with the standard vegetables, a 6-inch portion of protein, and cheese, without dressing. Tuna is one of the lowest.
11g carbs, 4g fiber
A lighter option than the Protein Bowl, with a 6-inch portion of turkey and cheese.
14g carbs, 5g fiber
The most filling salad that still stays under 10g net carbs.
0g carbs, 0g fiber
0g carbs and 100 calories per sandwich portion. Subway says to double sauce values for a salad portion.
0g carbs, 0g fiber
The cleanest dressing on the menu at 0g carbs.
2g carbs, 2g fiber
Adds fat for no net carbs, at participating locations.
| Item | Carbs | Fiber | Net | Why / how |
|---|---|---|---|---|
| Oven-Roasted Turkey Protein Bowl | 10g | 3g | 7g | Footlong portion of turkey over the standard vegetables, before dressing or cheese. |
| Tuna salad | 10g | 4g | 6g | Subway lists its salads with the standard vegetables, a 6-inch portion of protein, and cheese, without dressing. Tuna is one of the lowest. |
| Oven-Roasted Turkey salad | 11g | 4g | 7g | A lighter option than the Protein Bowl, with a 6-inch portion of turkey and cheese. |
| Chicken & Bacon Ranch salad | 14g | 5g | 9g | The most filling salad that still stays under 10g net carbs. |
| Mayonnaise | 0g | 0g | 0g | 0g carbs and 100 calories per sandwich portion. Subway says to double sauce values for a salad portion. |
| Olive Oil Blend & Vinegar | 0g | 0g | 0g | The cleanest dressing on the menu at 0g carbs. |
| Sliced avocado | 2g | 2g | 0g | Adds fat for no net carbs, at participating locations. |
Order with care
39g carbs, 1g fiber
The bread is the whole carb problem. A footlong is double. Hearty Multigrain is 33g net (36g carbs, 3g fiber).
50g carbs, 2g fiber
The wrap has more carbs than a 6-inch roll, not fewer.
40g carbs, 3g fiber
The glazed chicken and teriyaki sauce make this the one bowl to avoid, with 33g sugar.
36g carbs, 8g fiber
Published with MVP Parmesan Vinaigrette. The meatballs and marinara carry the carbs even without bread.
7g carbs, 0g fiber
Per 6-inch portion, and Subway doubles sauce for a salad. BBQ is 6g and Hot Honey is 8g.
29g carbs, 1g fiber
One cookie uses more than a full day of a strict keto budget.
| Item | Carbs | Fiber | Net | What to do |
|---|---|---|---|---|
| 6-inch Artisan Italian bread | 39g | 1g | 38g | The bread is the whole carb problem. A footlong is double. Hearty Multigrain is 33g net (36g carbs, 3g fiber). |
| 12-inch wrap | 50g | 2g | 48g | The wrap has more carbs than a 6-inch roll, not fewer. |
| Sweet Onion Chicken Teriyaki Protein Bowl | 40g | 3g | 37g | The glazed chicken and teriyaki sauce make this the one bowl to avoid, with 33g sugar. |
| Meatball Marinara Protein Bowl | 36g | 8g | 28g | Published with MVP Parmesan Vinaigrette. The meatballs and marinara carry the carbs even without bread. |
| Sweet Onion Teriyaki sauce | 7g | 0g | 7g | Per 6-inch portion, and Subway doubles sauce for a salad. BBQ is 6g and Hot Honey is 8g. |
| Double Chocolate Cookie | 29g | 1g | 28g | One cookie uses more than a full day of a strict keto budget. |
How to order keto at Subway
- Ask for any sandwich "as a Protein Bowl" for a footlong portion of meat, or "as a salad" for a 6-inch portion with cheese.
- Add cheese to a Protein Bowl if you like: provolone, cheddar and pepper jack are each 1g carbs per portion.
- Pile on lettuce, spinach, cucumbers, green peppers, olives and pickles, which Subway lists at 0 to 1g carbs each.
- Dress with oil and vinegar or mayo (0g), Peppercorn Ranch or Baja Chipotle (1g per 6-inch portion). Skip Sweet Onion Teriyaki, BBQ and Hot Honey.
- Skip the cookies at the register and drink water or a diet soda.
Net carbs are total carbohydrate minus dietary fiber, rounded to the nearest gram, from Subway's published nutrition information (checked October 2026). For a modified order, such as no bun, we subtract the published values of the part you leave off. Menus and recipes vary by location and change over time, so check current nutrition with Subway before you order, especially for sauces, dressings, and seasonal items.
Frequently asked questions
Yes. Order any sub as a Protein Bowl or a salad so it comes with no bread. Many of them are under 10g net carbs in Subway's published nutrition, and oil and vinegar or mayo adds 0g.
A Grilled Chicken or Oven-Roasted Turkey Protein Bowl, or a tuna, turkey or Chicken & Bacon Ranch salad, dressed with oil and vinegar or mayo. Skip the bread, wraps, Sweet Onion Teriyaki and cookies.
No. A 6-inch Artisan Italian roll is 39g carbs and 1g fiber, and a footlong is double. Hearty Multigrain is 36g carbs and 3g fiber per 6 inches.
No. The 12-inch wrap is 50g carbs and 2g fiber, more than a 6-inch roll. A Protein Bowl or salad is the only low-carb base.
Most are. The Oven-Roasted Turkey bowl is 7g net and the Grilled Chicken bowl is 8g net before dressing. The Sweet Onion Chicken Teriyaki bowl is the exception at 37g net.
Mayonnaise and Olive Oil Blend with vinegar are 0g carbs. Peppercorn Ranch, Baja Chipotle and Roasted Garlic Aioli are 1g per 6-inch portion. Honey Mustard is 3g, BBQ 6g, Sweet Onion Teriyaki 7g and Hot Honey 8g.
Sources
- Subway U.S. Nutrition Information (PDF, October 2026), accessed October 2026.
- Subway Nutrition, accessed October 2026.