Brenda Khan
Subway is best known for its foot-long subs, which are typically made with carbohydrate-rich bread. However, if you're on the keto diet, there are still plenty of options to choose from. Subway offers a range of salads and protein bowls that can be made keto-friendly by customising the ingredients. For example, you can order a salad with steak, cheese, bacon, pepperoni, guacamole, or extra cheese instead of high-carb dressings and toppings. Subway's Veggie Delight salad, Tuna salad, and Cold Cut Combo salad are all good options for those on the keto diet, with 9 grams of carbs or less. It's important to note that while Subway offers keto-friendly choices, it's always a good idea to check the nutritional information and calculate the carb content of your meal before eating.
Explore related products
What You'll Learn
Keto-friendly Subway salads
Subway is best known for its foot-long carbohydrate-rich subs. However, it also offers a wide range of keto-friendly salads. The ketogenic diet is a low-carbohydrate, high-fat eating plan. Typically, 70% to 80% of your daily calories come from fat, 10% to 20% from protein, and carbs are restricted to 5% to 10%.
Subway salads are a great option for eating keto as they are highly customisable. You can choose from a variety of low-carb veggies, meats, and dressings to create a keto-friendly meal. For example, you can order a salad with extra meat, bacon, pepperoni, guacamole, cheese, or oil and vinegar instead of high-carb dressings.
Some keto-friendly salad options at Subway include:
- Veggie Delight: 50 calories, 1 gram of fat, 3 grams of protein, and 9 grams of carbs
- Tuna: 310 calories, 24 grams of fat, 15 grams of protein, and 10 grams of carbs
- Cold Cut Combo: 160 calories, 9 grams of fat, 12 grams of protein, and 10 grams of carbs
- Rotisserie-Style Chicken: 150 calories, 5 grams of fat, 18 grams of protein, and 10 grams of carbs
- Oven Roasted Turkey: 110 calories, 3 grams of fat, 14 grams of protein, and 10 grams of carbs
It is important to note that while Subway offers low-carb options, it might not meet the exacting needs of a keto diet. The quality of the meat and the ability to control the nature of the food and macronutrients are considerations. Additionally, some sauces and dressings, such as the teriyaki sauce, are high in carbs and should be avoided when ordering a keto-friendly salad.
Cactus on Keto: Safe to Eat or Not?
You may want to see also
Explore related products
Customising your order
Subway is a great option for those on a keto diet as it offers a wide variety of fresh, low-carb, and keto-friendly ingredients that can be customised to your preferences. Here are some tips for customising your order to make it more keto-friendly:
Meats
When choosing your protein, go for options that are higher in fat and lower in carbs. Steak and cheese is a popular choice for keto dieters. Other options include bacon, pepperoni, pastrami, and tuna. If you're feeling very hungry, you can even ask for double meat. Just remember to avoid any meats with sweet sauces or glazes, like teriyaki chicken, as these tend to be high in carbs.
Vegetables
Load up on low-carb veggies such as spinach, which can be used as a base for your salad instead of lettuce if you prefer. You can also add other vegetables like jalapenos, olives, and all the standard salad veggies. Just be mindful of the carrots as they are higher in carbs.
Dressings and Sauces
Instead of high-carb dressings like Italian, ranch, or vinaigrette, opt for oil and vinegar. You can also add extra virgin olive oil and red wine vinegar to your salad. If you're craving something creamier, go for mayonnaise or guacamole. Just remember that a little goes a long way, as these options are high in fat.
Cheese
Cheese is a great way to add fat to your keto salad. Subway offers a variety of cheese options, including cheddar, Swiss, and American. You can even ask for your cheese to be melted on top of your veggies.
Toppings
Feel free to add toppings like bacon, pepperoni, or extra cheese. These can help increase the fat content of your meal, which is essential for a keto diet.
Remember, when in doubt, check the nutritional information and carb counts for each ingredient. You can also use Subway's online nutrition calculator to determine the exact macros of your customised order.
Cheddar Popcorn: Keto-Friendly or Not?
You may want to see also
Explore related products
Low-carb options
Subway is best known for its foot-long carbohydrate-rich subs. However, it also offers a wide variety of low-carb options that can be tailored to fit a keto diet.
When ordering a salad at Subway, you can choose from a range of low-carb toppings and dressings to ensure your meal aligns with the keto diet. Toppings such as cheese, bacon, pepperoni, guacamole, and extra meat are all keto-friendly options. Subway also offers a variety of low-carb vegetables, allowing you to customise your salad to your preferences and dietary needs.
Some recommended keto-friendly salads at Subway include the Chicken Bacon Ranch Salad, the Tuna Salad, and the Cold Cut Combo. The Chicken Bacon Ranch Salad, as the name suggests, combines chicken and bacon with ranch dressing. The Tuna Salad is another filling option that can be customised with toppings and dressings. The Cold Cut Combo features a variety of meats and vegetables and can be ordered with or without cheese and dressing.
It is important to note that while Subway offers low-carb options, the quality of the meat and the overall nutritional value of the salads may not be as high as home-cooked meals. Additionally, some sauces and dressings, such as the Italian dressing, honey mustard, and Thousand Island dressing, are high in carbs and should be avoided when following a keto diet.
Salted Nuts on Keto: What You Need to Know
You may want to see also
Explore related products
Dressings and sauces
Subway offers a variety of sauces and dressings that can complement a keto diet. However, it is important to remember that not all sauces and dressings are keto-friendly, and some may contain hidden carbohydrates or sugars.
When following a keto diet, it is generally recommended to choose options that are high in fat and low in carbohydrates. At Subway, you can request oil and vinegar for your salad, which is a keto-friendly option. You can also add extra virgin olive oil to your salad, which is a healthy fat choice. Subway's Caesar dressing is another option with zero carbs per serving. The ranch and vinaigrette dressings, on the other hand, contain 1 gram of carb per serving.
It is best to avoid certain sauces that are high in carbohydrates and sugars. These include the Italian dressing, ranch dressing (unless it's the high-fat variety), Thousand Island dressing, honey mustard, and grill sauce. These sauces are likely to contain significant amounts of added sugars and should be used sparingly, if at all.
When in doubt, it is always a good idea to check the nutritional information and ingredient lists for the dressings and sauces. This will help you make more informed choices that align with your keto diet goals. Additionally, Subway offers customisation options, allowing you to control the amount of dressing or sauce added to your salad.
Flax Seeds on Keto: What You Need to Know
You may want to see also
Explore related products
Keto diet principles
The ketogenic diet, or keto, is a low-carbohydrate, high-fat eating plan. It has been used for centuries to treat specific medical conditions and aid weight loss. The standard ketogenic diet (SKD) is the most researched and most recommended.
The keto diet involves drastically reducing carbohydrate intake and replacing it with fat. Typically, 70% to 80% of daily calories will come from fat, with proteins accounting for 10% to 20%, and carbohydrates restricted to 5% to 10%. On a 2,000-calorie diet, this might look like 165 grams of fat, 75 grams of protein, and 40 grams of carbs.
Ketosis is the metabolic state your body enters when you have ketones in your blood. Ketones are produced when the body is deprived of glucose—its usual source of energy—and begins to burn fat for fuel instead. This reduction in carbs puts your body into ketosis. When ketones accumulate in the blood, it is called ketoacidosis. This can be dangerous, but proponents of the keto diet state that if the diet is carefully followed, blood levels of ketones should not reach harmful levels.
There are several versions of the keto diet, but generally, it is recommended to limit carb consumption to 20 to 50 grams per day and fill up on fats, such as meat, fish, eggs, nuts, and healthy oils. It is important to moderate protein consumption as it can be converted into glucose if consumed in high amounts, which may slow your transition into ketosis.
Atkins Snacks: Keto-Friendly or Not?
You may want to see also
Frequently asked questions
Yes, Subway offers keto-friendly salads that are low in carbohydrates. Subway allows you to customize your order, so you can choose from a variety of keto-friendly meats, low-carb vegetables, and suitable dressings.
Some keto-friendly salads at Subway include the Cold Cut Combo, Tuna, Rotisserie-Style Chicken, and Oven Roasted Turkey. You can also create your own salad by choosing keto-friendly ingredients.
Some keto-friendly ingredients at Subway include steak, bacon, pepperoni, guacamole, cheese, and low-carb vegetables such as spinach. For dressings, you can choose oil and vinegar or certain types of salad dressings in small quantities, such as Subway Caesar dressing, ranch, or vinaigrette.
