If you want a beverage, choose a diet or sugar-free soda, or unsweetened tea. Skip the "combo" deal at Subway, which adds chips and a soda to your order. Eggs, cheese, and meat are all keto-friendly. But since this is Subway, it's easy to tailor your meal to your preferences. With up to 44 grams of carbs apiece, none are a good fit for a keto diet as-is. Their morning menu features egg-and-cheese wraps with a choice of added bacon, steak, or ham. Keto-Friendly BreakfastsĪs you might expect from a sub restaurant, Subway offers sandwiches for breakfast.
Subway ranch and vinaigrette each have 1 gram of carbs per serving. A 14-gram serving of Subway Caesar dressing also has zero carbs. Oven Roasted Turkey, 110 calories, 2g fat, 14g protein, 10g carbsįor a totally carb-free salad dressing, add as much oil and vinegar as you like.Rotisserie-Style Chicken, 140 calories, 4g fat, 17g protein, 10g carbs.Cold Cut Combo, 160 calories, 9g fat, 12g protein, 10g carbs.Tuna, 310 calories, 24g fat, 15g protein, 10g carbs.Veggie Delight, with 50 calories, 1 gram of fat, 3 grams of protein, and 9 grams of carbs.Many of the lower-carb salads feature ingredients similar to those of to the keto-friendly protein bowls: When you're in the mood to "veg out," check out Subway's salads. To keep carbs low, avoid condiments with added sugar like honey mustard and sweet onion sauce. If you’re trying to amp up your fat intake, add toppings like cheese, bacon, or guacamole. BLT, 360 calories, 26g fat, 22g protein, 10g carbs.Steak Club, 450 calories, 27g fat, 41g protein, 11g carbs.Oven Roasted Turkey, 150 calories, 3g fat, 25g protein, 8g carbs.Rotisserie-Style Chicken, 210 calories, 6g fat, 31g protein, 9g carbs.Cold Cut Combo, 260 calories, 16g fat, 20g protein, 9g carbs.Tuna, with 550 calories, 47 grams of fat, 26 grams of protein, and 9 grams of carbs.Some of the lower-carb choices on the menu include: The Veggie Patty bowl, for example, has 41 carbs. Meatier than a salad, these bowls offer a hefty serving of protein. Newer on the menu are protein bowls, which contain same fillings as their foot-long subs, minus the roll. Subway has long offered salads that can be topped with any of the meats and cheeses found on its sandwiches.
Subway menu calories counter free#
That means you're free to add fixings with more fat and cut those with lots of carbs.
If you eat too many carbs or even too much protein, you risk coming out of ketosis.Īt Subway, you can customize your food to your liking. Ketosis is the metabolic state your body enters when you have ketones in your blood. That causes it to burn ketones, a fuel produced from its own stored fat, for energy. Here's the idea behind keto diets: When you eat fewer carbs, your body makes less glucose, its usual energy source. On a 2,000-calorie diet, this might look like 165 grams of fat, 75 grams of protein, and 40 grams of carbs. But typically, fat might make up 70% to 80% of your daily calories, while proteins account for 10% to 20%. Ketogenic, or keto, diets are low-carb, high-fat eating plans. But there are plenty of things on Subway’s menu that can help you stay in ketosis. If you’re on the keto diet, you might think you’re out of luck. Subway is best known for its foot-long subs, made with plenty of carbohydrate-rich bread.
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