The keto diet has been gaining traction in recent years as a highly popular weight-loss plan. For those who are on the keto diet, finding restaurants that offer keto-friendly options can be a challenge. Fortunately, Subway has jumped on the keto train and now offers a range of items that are keto-friendly. In this article, we will take a look how you can eat keto at Subway.
Table of Contents
Veggie Delite Salad
The Veggie Delite Salad at Subway is a great option for low carb diets. This salad is packed with fresh vegetables, including lettuce, tomatoes, cucumbers, green peppers, and onions. It also contains olives, spinach, and pickles for flavor. Plus, it’s topped with a fat-free Italian dressing for a light yet flavorful dressing.
The net carb count for the Veggie Delite Salad is only 10 grams of carbohydrates, making it an ideal choice for those on low carb diets. Additionally, this salad contains only 160 calories, 2 grams of fat, and 6 grams of protein. This makes it a great option for those looking to manage their calorie intake or lose weight.
The Veggie Delite Salad is also a great source of vitamins, minerals, and fiber. It’s an excellent source of vitamins A, C, K, and B6 and minerals like iron, magnesium, and potassium. Plus, it contains 4 grams of fiber, which is important for digestive health.
Overall, the Veggie Delite Salad at Subway is a great option for low carb diets. Its net carb content is low and it’s also rich in vitamins, minerals, and fiber. Plus, it’s light yet flavorful, making it a great choice for those looking to manage their calorie intake.
Italian B.M.T. Salad
The Italian B.M.T. Salad from Subway is a great option for those on low-carb diets because it has only 6g of net carbs and is full of protein and healthy fats. This salad is made with a hearty portion of Genoa salami, spicy pepperoni, and savory Black Forest ham. It is then topped with fresh vegetables such as spinach, tomatoes, and onions, as well as a flavorful Italian dressing.
Nutritionally, the Italian B.M.T. Salad packs a punch. It contains 14g of protein per serving, which helps keep you feeling full and energized throughout the day. It is also loaded with healthy fats, such as 4g of monounsaturated fat, which is beneficial for heart health. Additionally, the salad is rich in vitamins and minerals, including vitamin A, vitamin C, and iron. Finally, it is low in calories and contains no trans fats, making it an excellent choice for those on a low-carb diet.
In summary, the Italian B.M.T. Salad from Subway is an excellent option for those on a low-carb diet. It is low in net carbs, high in protein and healthy fats, and rich in nutrients. It is also low in calories, making it an ideal choice for those trying to watch their waistline.
Rotisserie Style Chicken Salad
The Rotisserie Style Chicken Salad at Subway is a great option for low carb diets because it contains a low net carb count and is naturally high in protein. The Rotisserie Style Chicken Salad contains 8g of net carbs per 6-inch serving, making it an ideal option for those looking for a low carb diet.
In addition, this salad is filled with nutritious ingredients such as lettuce, spinach, tomatoes, cucumbers, red onions, green peppers, and a flavorful rotisserie-style chicken. Each serving of the Rotisserie Style Chicken Salad contains 16g of protein, 2g of fat, 8g of carbohydrates, and 1g of dietary fiber. This makes it a complete meal that’s low in carbs and packed with nutritional value.
Turkey Breast Salad
The Subway Turkey Breast Salad is a great option for those who are following a low-carb diet. It has only 8 net carbs per serving, making it a great way to enjoy a delicious meal while still adhering to your dietary goals. The salad is made with fresh-sliced turkey breast, lettuce, tomatoes, onions, cucumbers, green peppers, and olives, all of which are low in carbs.
The salad also has a good amount of protein, with 17 grams per serving, so it can help you feel full and satisfied. In addition, the salad contains 0 trans fats and is low in sodium, making it a healthier option than some other salads. The Subway Turkey Breast Salad is a great choice for those looking for a low-carb meal that is also nutritious.
Black Forest Ham Salad
The Black Forest Ham Salad from Subway is a great choice for those on a low carb diet. It has a net carb count of only 7g, and it is loaded with nutritional value. It is filled with fresh greens, tomatoes, onions, green peppers, spinach, and black olives. The Black Forest Ham Salad also contains 15g of protein and only 2g of fat. It is a great option for those looking to get a nutritious meal while still staying within their low carb diet. The Black Forest Ham Salad is a great choice for anyone looking for a low carb option at Subway.
Tuna Salad
The Tuna Salad salad at Subway is an excellent option for those following a low carb diet. It contains just 10 net carbs and is low in fat, with just 0.5g of fat per serving. Additionally, it is high in protein, with 15g of protein per serving. This makes it an ideal meal for those looking to cut carbs, while still getting the nutrients their bodies need.
In terms of its nutritional information, the Tuna Salad salad at Subway contains 120 calories per serving, with just 5g of total fat, 0.5g of saturated fat, and 10mg of cholesterol. It is also a great source of fiber, containing 3g of fiber per serving. It also provides a good source of vitamins and minerals, including Vitamin A, Vitamin C, calcium, and iron.
Overall, the Tuna Salad salad at Subway is an excellent meal for those following a low carb diet. It’s low in net carbs and contains a good balance of protein, fat, and fiber, making it a nutritious and satisfying meal.
Cold Cut Combo Salad
The Cold Cut Combo Salad at Subway is a great option for low carb diets due to its low net carb count of 5g per serving. It is also a great source of protein, with 18g per serving, as well as providing essential vitamins and minerals. The Cold Cut Combo Salad also contains low amounts of saturated fat, with 1.5g per serving, which is important for maintaining a healthy heart.
In addition to its low net carb count, the Cold Cut Combo Salad at Subway is packed with nutritional value. It contains vitamin A and C, folate, iron, and calcium. It also contains dietary fiber, which is beneficial for digestive health. The Cold Cut Combo Salad also contains no added sugar, making it a great option for those looking to cut down on their sugar intake.
Overall, the Cold Cut Combo Salad at Subway is a great option for those looking to maintain a low-carb diet. Its low net carb count and high nutritional value make it a great choice for those looking to stay healthy.
Veggie Patty Salad
The Veggie Patty Salad at Subway is an excellent option for those following a low-carb diet. This salad contains 8g of net carbs per serving and is packed with nutritional benefits. It consists of fresh lettuce, tomatoes, cucumbers, bell peppers, onions, spinach, jalapenos, and a veggie patty.
The veggie patty is made from a blend of garden vegetables, grains, and spices. It has no added preservatives or fillers and is low in fat and cholesterol. The entire salad is under 300 calories and provides 4.5g of dietary fiber, 10g of protein, and 13g of carbohydrates. This meal is a delicious and healthy way to get your fill of vegetables and fiber while still keeping your carb count low.
Salad Dressings
Subway offers several low-carb salad dressing options to fit a variety of dietary needs and preferences. The most popular low-carb dressing option is the Subway Vinaigrette, which is a combination of white wine vinegar, Dijon mustard, and olive oil. This dressing contains zero carbs and has a tangy, slightly sweet flavor.
Other low-carb dressing options include Subway Balsamic Vinaigrette, Creamy Italian, and Chipotle Southwest. Subway’s Balsamic Vinaigrette is a combination of balsamic vinegar, honey, and olive oil, and contains only one gram of carbohydrates per serving. The Creamy Italian dressing is a creamy blend of mayo, vinegar, and herbs, with one gram of carbs per serving.
Finally, Subway’s Chipotle Southwest dressing is a creamy combination of mayo, chipotle peppers, and spices, with two grams of carbs per serving. All of these dressings are great options for those following a low-carb diet.
Conclusion – Keto at Subway
In conclusion, the Subway keto diet can provide dieters with a variety of options to help them achieve their dietary goals. With their wide selection of sandwiches, salads, and sides, Subway offers plenty of options to keep dieters feeling satisfied and on track. While it may not be easy to find out the exact nutritional information of every meal, Subway provides plenty of options that can fit into a variety of keto diets.
Ultimately, Subway is a convenient and delicious way to stay on track with a keto diet. Subway even has a nutrition calculator for you to try.
