Subway is a popular fast food restaurant that many people frequent for lunch. They sell subs, salads, wraps, breakfast sandwiches, and snacks, such as chips and cookies.
You can eat low-carb here by opting for a salad or a sub minus the bread. Subway will make your food for you right on the spot, which means you can make special requests as needed.
Here are the top ten low carb options you can order at Subway in order from the lowest carb to highest, based on the nutrition information on the website.
Cold Cut Combo Salad
The cold cut combo salad comes with ham, salami, bologna and lettuce salad. According to the website, all meats on this salad are turkey-based. You can add any veggies, cheese, and dressing you want.
If you get it with shredded Mozzarella cheese, black olives, red onions, and oil and red wine vinegar dressing, it will contain the following:
- 290 calories
- 23 grams of fat
- 9 grams of carbs (7 grams net carbs)
- 2 grams of fiber
- 14 grams of protein
What to order: the cold cut combo salad with shredded Mozzarella cheese, black olives, red onions, and oil and red wine vinegar dressing.
Rotisserie-Style Chicken Salad
The rotisserie-style chicken salad comes with hand-pulled chicken and lettuce greens. We recommend piling on the low-carb veggies to get some fiber and antioxidants in.
If you order it with black olives, cucumbers, green peppers, red onions, spinach, tomatoes, and oil and red wine vinegar dressing, it will contain the following:
- 391 calories
- 15 grams of fat
- 12 grams of carbs (8 grams net carbs)
- 4 grams of fiber
- 23 grams of protein
What to order: the rotisserie-style chicken salad with oil and red wine vinegar dressing and your choice of veggies. Hold all sides, such as chips and cookies.
Black Forest Ham Salad
The black forest ham and cheese salad contains sliced ham, lettuce, shredded cheese and your choice of cheese and veggies.
If you get it with Monterey cheese, black olives, cucumbers, green peppers, red onions, tomatoes, and spinach, and oil and red wine vinegar dressing, it will contain the following:
- 260 calories
- 17 grams of fat
- 13 grams of carbs (9 grams net carbs)
- 4 grams of fiber
- 16 grams of protein
What to order: the black forest ham salad with Monterey cheese, oil and red wine vinegar dressing, and your choice of low-carb veggies.
Subway Club Salad
The Subway club salad contains turkey breast, roast beef, and black forest ham egg over salad greens with your choice of veggies, cheese, and dressing.
If you get it with Monterey cheddar cheese, black olives, cucumbers, green peppers, red onions, spinach, tomatoes, and oil and red wine vinegar dressing, it will contain the following:
- 290 calories
- 18 grams of fat
- 13 grams of carbs (9 grams net carbs)
- 4 grams of fiber
- 21 grams of protein
What to order: the Subway club salad with Monterey cheese, your choice of veggies, and oil and red wine vinegar dressing.
Italian B.M.T. Salad
The Italian B.M.T salad comes with black forest ham, pepperoni, and salami on lettuce greens with your choice of dressing and veggies.
If you get it with Mozzarella cheese, black olives, cucumbers, green peppers, red onions, spinach, tomatoes, and oil and red wine vinegar dressing, it will contain the following:
- 370 calories
- 28 grams of fat
- 14 grams of carbs (10 grams net carbs)
- 4 grams of fiber
- 18 grams of protein
What to order: the Italian B.M.T. salad with Mozzarella cheese, your choice of low-carb veggies, and oil and red wine vinegar dressing. This is a true protein bowl.
Little Turkey Slider
The little turkey slide comes with sliced oven roasted turkey breast and pepper jack cheese on a roll with mayonnaise.
One slider contains:
- 200 calories
- 10 grams of fat
- 17 grams of carbs
- 1 gram of fiber
- 8 grams of protein
However, you can eliminate almost all of the carbs by asking for no mayo or bread. You can even order two if you need more than a snack!
What to order: the little turkey slider minus the bread. Order two if you’re extra hungry!
Chicken and Bacon Ranch Salad
This salad comes with oven roasted chicken, Monterey cheese, bacon, and lettuce salad greens topped with ranch dressing.
If you order it with black olives, cucumbers, green peppers, red onions, spinach, and tomatoes, it will contain the following:
- 460 calories
- 32 grams of fat
- 15 grams of carbs (11 grams net carbs)
- 4 grams of fiber
- 32 grams of protein
What to order: the chicken and bacon ranch salad. Choose low-carb veggies and cheese as additional toppings.
Ultimate Steak Sandwich
Subway has an ultimate steak sandwich listed on their nutrition menu. However, they do not indicate what’s on it.
It contains:
- 600 calories
- 35 grams of fat
- 42 grams of carbs
- 31 grams of protein
You can reduce the carbs by holding any sauce and bread that comes with the sandwich. Be sure your sandwich contains meat, cheese, and low-carb veggies, such as lettuce, tomato, and onions.
What to order: the ultimate steak sandwich without the bread or sauce.
Steak, Egg, and Cheese Breakfast Sandwich
Breakfast sandwiches are a good option because they don’t usually contain sauce.
This breakfast sandwich comes with American cheese, egg, and steak on an Artisan flatbread. You can get it as a 6-inch sandwich or a footlong.
The 6-inch sandwich contains the following:
- 450 calories
- 18 grams of fat
- 46 grams of carbs
- 4 grams of fiber
- 28 grams of protein
However, you can eliminate almost all of the carbs by asking for no bread. You can also get a bacon, egg, and cheese breakfast sandwich for around the same amount of carbs.
What to order: the steak, egg, and cheese breakfast sandwich minus the bread.
Turkey, Bacon, and Guacamole Wrap
This wrap comes with sliced turkey, bacon, provolone cheese, guacamole, lettuce, tomatoes, onion, and ranch sauce.
It contains:
- 760 calories
- 39 grams of fat
- 59 grams of carbs
- 5 grams of fiber
- 42 grams of protein
You can reduce the carbs to fewer than 10 grams by holding the bread. You can also hold the ranch dressing and opt for oil and vinegar instead.
What to order: the turkey, bacon, and guacamole wrap minus the bread. Subway should be able to make this in a lettuce wrap or serve it to you as a salad.
Conclusion
Subway is a sub and salad casual dining spot that most people go to for lunch. They make your food for you right on the spot, which means you can customize any order so its not hard to get a low carb meal.
Go with a salad that contains meat, cheese, and low-carb veggies, such as spinach, onions, tomato, black olives, and cucumber. Opt for oil and red wine vinegar or ranch as your dressing. You can also ask for double meat to increase your protein intake.
You can also get a wrap or sandwich minus the bread. Be sure to hold all sauces and sides, such as chips and cookies. Stick with water or unsweetened tea as your beverage choice when it comes to eating out on keto.
