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33 Things You Can Eat at Subway On the Keto Diet

Various Foods that are Perfect for the Keto Diet

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

A view of an antipasto salad in the foreground and a garden salad in the background.
  • Protein: 24g
  • Dietary fiber: 3g
  • Calories: 550g
  • Carbohydrates: 12g

32. Tuna Protein Bowl

Healthy Green salad with tuna, corn and beans isolated on white background. Mexican corn salad.
  • Protein: 26g
  • Dietary fiber: 3g
  • Calories: 550g
  • Carbohydrates: 8g

31. Spicy Italian Salad

Colorful pasta on a white plate on a wooden
  • 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

Cold meats with cheese
  • Protein: 25g
  • Dietary fiber: 3g
  • Calories: 410g
  • Carbohydrates: 13g

28. B.L.T. Protein Bowl

BLT salad in a bowl with chicken.
  • 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

Grilled Beef Steak salad with pears, walnuts and greens vegetables and blue cheese sauce. healthy food.
  • 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

Autumn bowl salade with pear and black forest ham
  • Protein: 21g
  • Dietary fiber: 3g
  • Calories: 170g
  • Carbohydrates: 12g

12. Black Forest Ham Salad

Arugula salad with baked Black Forest ham, cucumber, black olives, red pepper, tomato and Mozzarella
  • Protein: 13g
  • Dietary fiber: 4g
  • Calories: 120g
  • Carbohydrates: 12g

11. Roast Beef Protein Bowl

roast beef 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

Sweet and spicy honey grilled chicken thighs and bowl of rice over dark stone background. Tasty food in asian style. Top view, flat lay
  • 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

Turkish Soup Beyran with Lamb Meat, Rice, Chopped Garlic and Vinegar Sauce. Traditional Organic Food. Traditional soup of Gaziantep, Turkey. (Turkish name; Beyran corbasi)
  • Protein: 23g
  • Dietary fiber: 3g
  • Calories: 160g
  • Carbohydrates: 10g

5. Oven Roasted Turkey Salad

Isolated portion of gourmet smoked turkey salad on white background
  • 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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