How To Stay In Keto At Subway

If you are struggling to find keto options at your favorite fast-food restaurants, stop worrying because we did a little research and found the best subway keto options!

How did we do the analysis?

We downloaded this menu from subway´s webpage and did a little tabulation to calculate the macros percentage (to see which options are 70% Fat, 20% Protein, and 10% Carbs)

Remember that this split in macros is the number recommended to stay in ketosis, but it may vary from person to person.

Notice that the table is from Canada, so your local options may vary.

What Are The Safe Subway Keto Options?

From our analysis, we have 3 safe options available (all salads).

Subway Keto Salads

CATEGORY	DESCRIPTION	TOTAL CALORIES	FAT %	PROTEIN %	CARB %	NET CARB GR
Salad Other	Cold Cut Combo	260	67%	14%	19%	11
Salad Other	Pizza Sub Melt	260	67%	16%	17%	10
Salad Other	Tuna	310	70%	17%	13%	9

If you notice, none of these options have the exact 70/20/10 split, but we could argue they are safe options that will keep you in ketosis.

At the same time, these numbers are without dressings, so if you want to make sure you are even safer, check the macro split for these 3 salad dressings.

Subway Keto Dressings

CATEGORY	DESCRIPTION	TOTAL CALORIES	FAT %	PROTEIN %	CARB %	NET CARB GR
Salad Dressing	Chipotle Southwest	130	94%	0%	6%	2
Salad Dressing	House Sandwich Sauce	150	94%	0%	6%	2
Salad Dressing	Ranch	150	94%	0%	6%	2

These salad dressings have an excellent macro split for a keto diet and will help you stay In ketosis when adding them to your salads.

So what do we get as a result of salad + dressing?

Salad + Dressing (Ranch) – Keto

CATEGORY	DESCRIPTION	TOTAL CALORIES	FAT %	PROTEIN %	CARB %	NET CARB GR
Salad Other	Cold Cut Combo	390	77%	9%	14%	13
Salad Other	Pizza Sub Melt	410	77%	10%	13%	12
Salad Other	Tuna	460	78%	12%	11%	11

So from all the available options, these would probably be the safest options to stay in ketosis.

How To Get Keto-Friendly Options At Subway?

The challenge in subway is definitely getting around the bread.

All bread ranged between 30 – 40 grams of net carbs (which is basically the maximum allowed in a day for keto). Besides that, the split for macros is the opposite of a keto macro composition (70% Carb, 15% Protein, 15% Fat)

You could always try and bake your own keto bread. Of course, it won’t taste as good as the bread you are used to, but you could do it temporarily while on a weight-loss diet.

So what did we find?

We have 6 options (3 subs that should be everywhere in the world and 3 subs with regional offers)

CATEGORY	DESCRIPTION	TOTAL CALORIES	FAT %	PROTEIN %	CARB %	NET CARB GR
6 Inch Sub	Cold Cut Combo	400	45%	15%	41%	38
6 Inch Sub	Pizza Sub Melt	400	45%	16%	40%	38
6 Inch Sub	Tuna	450	50%	17%	34%	36
6 Inch Regional	BBQ Rib	470	45%	16%	39%	44
6 Inch Regional	BBQ Rib Melt	530	48%	17%	35%	44
6 Inch Regional	Spicy Italian	450	48%	16%	36%	37

Yes, we also noticed that the 3 Subs are the same as the salads.

But, we added 3 regional options (hope they are in your region!) for more variety.

So how can we make these subs Keto Friendlier?

1. Add Healthy Options

Add all the veggies you can (cucumbers, peppers (every type), lettuce, onions, olives, spinach, tomatoes, pickles)

2. Add Keto Friendly Options

Check out the macro composition for these ingredients:

CATEGORY	DESCRIPTION	TOTAL CALORIES	FAT %	PROTEIN %	CARB %	NET CARB GR
Condiment	Oil	30	100%	0%	0%	0
Vegetable	Avocado	60	74%	7%	20%	1
Condiment	Bacon	40	69%	31%	0%	0
Cheese	Cheddar	40	77%	23%	0%	0
Condiment	Chipotle	60	94%	0%	6%	1

Almost all sauces have the same macro composition, chipotle was used only as a reference.

What do you get as a result of adding all these ingredients to your subs?

CATEGORY	DESCRIPTION	TOTAL CALORIES	FAT %	PROTEIN %	CARB %	NET CARB GR
6 Inch Sub	Cold Cut Combo	630	49%	15%	41%	38
6 Inch Sub	Pizza Sub Melt	630	49%	16%	40%	38
6 Inch Sub	Tuna	680	53%	17%	34%	36
6 Inch Regional	BBQ Rib	700	49%	16%	39%	44
6 Inch Regional	BBQ Rib Melt	760	51%	17%	35%	44
6 Inch Regional	Spicy Italian	680	52%	16%	36%	37

So as you might have noticed, the macro composition is still far away from the ideal keto split.

But remember, this is just 1 meal out of the day. If the rest of your meals are still in the 70,20,10 split, you could achieve a state of ketosis for the whole day.

For this, you would need to add up all your meals’ macro calorie intake, but there is hope you can still have yourself a sub and stay in ketosis.

What To Avoid To Stay In Keto At Subway?

1. Sodas

The first is the most obvious, but drink only water!

Sodas are 100% Carbs!

If you follow all the tips and eat keto-friendly options but decide to get a large coke, you will get kicked (hard) out of ketosis.

2. Low Calorie Options

This is definetely a counterintuitive option, but remember low calorie options are mostly made up of carbs and protein, so in the end they will kick you (light) out of ketosis.

3. Desserts

Even though they are high in fat (not the fat you want), they are high in carbs as well, so they didn’t make a list either, and you should definitely stay away from all desserts.

But don’t worry; you can also learn how to bake your own keto desserts. If you have a sweet tooth, we strongly recommend this recipe book. You will have to invest, but it might save you time and frustration while on the keto diet.

So quick recap, stay away from it.

• Sodas
• Low-Calorie Options (for ketosis)
• Desserts