Brenda Khan
Subway is known for its foot-long subs, which are typically made with bread, a carbohydrate-rich ingredient. For those on a keto diet, this may be a concern, as keto diets are low-carb, high-fat eating plans. However, Subway offers a variety of options that can be tailored to fit a keto diet. One popular choice is the Tuna Protein Bowl, which contains a footlong's worth of tuna, mixed with mayonnaise, and served on a bed of lettuce, cucumbers, tomatoes, and other vegetables. This option provides 550 calories, 47 grams of fat, 8 grams of total carbs, and 26 grams of protein. Subway also offers other keto-friendly options, such as their chopped salads and protein bowls that exclude the bread. So, if you're on a keto diet, you can still enjoy Subway's offerings by making a few adjustments to fit your dietary needs.
| Characteristics | Values |
|---|---|
| Subway Tuna Protein Bowl | 550 Calories, 47g Fat, 8g Total Carbs, 3g Fiber, 4g Sugar, 26g Protein, 5g Net Carbs |
| Subway Tuna Sandwich | 270 Calories, 23g Fat, 12g Protein, 3g Net Carbs |
| Subway Tuna Salad | 310 Calories, 24g Fat, 15g Protein, 10g Carbs |
| Keto Diet | Low-carb, high-fat eating plan |
| Ketosis | Metabolic state your body enters when you have ketones in your blood |
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What You'll Learn
Subway's Tuna Protein Bowl
Subway is well known for its foot-long subs, which are typically made with bread—a carbohydrate-rich ingredient. If you're on a keto diet, you might think Subway is off the menu. However, there are plenty of low-carb options available, including the Tuna Protein Bowl.
The Tuna Protein Bowl from Subway features a generous serving of 100% wild-caught tuna mixed with mayonnaise, served over a bed of fresh lettuce. The standard serving of the Tuna Protein Bowl contains 550 calories, 47 grams of fat, 26 grams of protein, and 8 grams of carbs. This makes it a suitable option for those on a keto diet, as it is low in carbohydrates and high in fat and protein.
One of the appealing aspects of the Tuna Protein Bowl is its customizability. Customers can select from a range of optional add-ons, including cheese, veggies, sauces, and seasonings. This allows individuals to tailor their meals according to their personal preferences and nutritional needs. For example, to boost the fat content, one could add extra cheese, bacon, avocado, or guacamole. Additionally, the bowl can be ordered without bread or croutons to make it gluten-free. However, it is important to note that cross-contamination may occur in the kitchen, so customers with severe gluten allergies should communicate their needs clearly when ordering.
The Tuna Protein Bowl is not just a healthy option for those on a keto diet but also for anyone looking for a nutritious and customizable meal. With its rich flavor profile and flexible ingredients list, it is a favorite among health-conscious eaters. Whether enjoyed as is or customized with various add-ons, the Tuna Protein Bowl is a satisfying and protein-packed option.
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Nutritional value of Subway's Tuna Bowl
Subway is well known for its foot-long subs, which are made with bread—a carbohydrate-rich food. If you're on a keto diet, you might think Subway is off the menu. However, Subway offers a range of options that can help you stay in ketosis, including salads and protein bowls.
The Tuna Protein Bowl from Subway is one such option. It features a generous serving of 100% wild-caught tuna mixed with mayonnaise and served over a bed of fresh lettuce. The standard serving of the Tuna Protein Bowl contains 550 calories, most of which come from fat, giving the bowl a rich taste and texture.
The bowl is gluten-free if ordered without bread or croutons, although those with severe gluten allergies should be aware of the potential for cross-contamination in the kitchen. To create a low-carb version of this dish, customers can skip the high-carb add-ons like bread and croutons and instead add more vegetables.
The Tuna Protein Bowl can be customised with various optional extras, including:
- One type of cheese
- Six add-ons
- Up to 10 types of vegetables
- A choice of 11 sauces
- Four seasonings
The bowl is considered a healthy option by many customers due to its high protein content and fresh ingredients. It is also a good source of Omega-3 fatty acids.
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Keto-friendly options at Subway
Subway is best known for its foot-long subs, which are typically made with bread—a carbohydrate-rich food. However, this does not mean that there are no keto-friendly options available at Subway.
When following a ketogenic, or keto, diet, it is recommended to consume low-carb, high-fat foods. Typically, fat makes up 70% to 80% of daily calories, while proteins account for 10% to 20%, and carbs are restricted to 5% to 10%.
At Subway, you can customize your meal by adding fixings with more fat and avoiding those with high carb content. This includes the bread, which can be replaced with a lettuce wrap or simply removed.
- Tuna: Subway offers a tuna protein bowl without dressing, which is a good source of protein and contains no carbohydrates or sugar.
- Salads: Subway's regular chopped salads typically contain 200-300 calories. The Chicken Bacon & Ranch salad is a keto-friendly option with 540 calories, 40 grams of fat, 32 grams of protein, and 11 grams of net carbs. Other salad options include the Greek Salad with Zoodles, which includes Kalamata olives and feta cheese, and the Baby Kale Salad with Avocado and Parmesan. It is important to note that some salads, such as the Meatball Marinara, contain high levels of net carbs and sugar.
- Protein Bowls: Subway recently introduced protein bowls, which are similar to their sandwiches but without the bread. These bowls offer a hefty serving of protein. However, not all of them are low-carb, so it is important to check the carb content before ordering.
- Sandwiches: To make a sandwich keto-friendly, simply remove the bread. Some recommended sandwiches to try without the bread include the Chicken & Bacon Ranch Melt, Spicy Italian, and Tuna.
- Breakfast Items: Subway offers breakfast options such as egg-and-cheese wraps with added bacon, steak, or ham. These can be made keto-friendly by removing the bread.
When ordering at Subway, it is important to avoid sides like cookies, chips, and sweetened beverages. Instead, stick to low-carb vegetables and healthy fats like cheese, bacon, avocado, or guacamole. For beverages, choose unsweetened tea or water.
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Nutritional value of tuna
Tuna is a nutrient-dense food packed with protein, vitamins, minerals, and fatty acids. It is one of the most commonly consumed fish in the world, with albacore, yellowfin, and skipjack tuna accounting for most of the global consumption. Canned tuna is especially popular in the US due to its affordability, versatility, and ease of storage.
Tuna is an excellent source of high-quality protein, with a 172-gram can providing over 40 grams of protein. This concentrated source of protein helps increase satiety by slowing down digestion and increasing hormones that make you feel fuller after eating. Regular seafood consumption, including tuna, can reduce overall calorie intake and promote weight loss. Additionally, eating high-protein foods helps preserve muscle mass during weight loss, which is crucial for maintaining a healthy resting metabolic rate.
Tuna is also a rich source of B vitamins, especially B12, which is essential for red blood cell production, metabolism, neurological function, DNA synthesis, and other vital processes. Seafood, such as tuna, is one of the few dietary sources of vitamin D, a fat-soluble nutrient required for bone health, immune function, and inflammation regulation. Vitamin D deficiency is common, and including tuna in your diet can help maintain optimal levels of this critical vitamin.
Furthermore, tuna contains omega-3 fatty acids, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These fatty acids play a crucial role in nervous system function and exhibit powerful anti-inflammatory effects. A diet rich in omega-3s may help reduce the risk of heart disease, colorectal cancer, and cognitive decline. Tuna is also a good source of minerals like iodine, zinc, and phosphorus, and its low sodium content makes it suitable for low-sodium or low-salt diets.
When it comes to eating tuna on a keto diet, it is a suitable option due to its high protein and zero-carbohydrate content. However, it is important to consider the overall nutritional needs and ensure that other necessary nutrients are not lacking.
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Tuna as a keto-approved food
Tuna is a keto-approved food. It is a low-calorie, low-carb, and high-protein food. According to the USDA, 3 ounces of tuna contains 24 grams of protein and 0 grams of carbohydrates or sugar. It is also a good source of omega-3 fatty acids, which are important for brain health and provide anti-inflammatory benefits.
Tuna is a versatile food that can be prepared in a variety of ways, including salads, burgers, steaks, and entrees. It can also be purchased canned, which is a convenient option for those on the keto diet. Canned tuna is typically packed in water or oil, with some brands using olive oil and others using vegetable oils. It is important to consider the type of oil when choosing canned tuna, as some vegetable oils may have a less favourable omega-3 to omega-6 ratio.
When including tuna in a keto diet, it is beneficial to pair it with low-carb vegetables to increase fibre intake. Some popular combinations include tuna salad with mayonnaise, celery, and dill pickles, or tuna mixed with leafy greens and cheese.
While tuna is a keto-approved food, it is worth noting that it is a large fish that accumulates mercury from its diet. The type and location of tuna can impact the level of mercury it contains, with Ahi typically containing the highest levels, followed by Albacore and chunk light. However, most health experts agree that the mercury levels in tuna are not a cause for concern for most people, and the nutritional benefits of tuna outweigh this risk.
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Frequently asked questions
Yes, you can. The Subway Tuna Protein Bowl contains a Footlong’s worth of 100% wild-caught tuna mixed with mayo and served on a bed of fresh lettuce with spinach, cucumbers, tomatoes, green peppers, red onions, and black olives. It has 550 Calories, 47g Fat, 8g Total Carbs, 3g Fiber, 4g Sugar, 26g Protein, and 5g Net Carbs.
Some other keto-friendly options at Subway include the Chicken & Bacon Ranch Melt (without bun), Spicy Italian, and Cold Cut Combo. Subway also offers chopped salads and protein bowls that can be topped with any of the meats and cheeses found on its sandwiches.
When eating keto at Subway, it is important to avoid options with names that involve the words “Sweet Onion,” “Teriyaki,” “Marinara,” or “Barbecue,” as these options tend to have high sugar content. Instead, opt for salads or protein bowls without the bread to reduce your carb intake. You can also add extra toppings such as cheese, bacon, avocado, or guacamole to increase your fat intake.
Yes, tuna is considered keto-approved. It is a low-calorie, low-carb, and high-protein food that is commonly used by keto-followers, athletes, and bodybuilders. It is also a good source of vitamin D, selenium, and fatty acids.
