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Subway keto guide

Eating keto or carnivore at Subway? These are the menu's lowest-carb dishes, ranked by net carbs — tap any one for full macros, and check the tweaks for small swaps that keep you under your cap.

keto picks

lowest net carb

dishes analyzed

Best keto pick

Oven Roasted Turkey Protein Bowl

5g net carbs · score 88/100

Safe bets

Oven Roasted Turkey Protein Bowl5g
Protein 25g · Fat 3g · 150 cal
Rotisserie-Style Chicken Protein Bowl5g
Protein 31g · Fat 8g · 220 cal
Tuna Protein Bowl5g
Protein 26g · Fat 47g · 550 cal
Veggie Delite Salad5g
Protein 3g · Fat 1g · 50 cal
Chicken Noodle6g
Protein 7g · Fat 3g · 70 cal
Cold Cut Combo Protein Bowl6g
Protein 20g · Fat 16g · 260 cal
Cold Cut Combo Salad6g
Protein 12g · Fat 9g · 160 cal
Grilled Chicken Protein Bowl6g
Protein 35g · Fat 4g · 200 cal
Grilled Chicken Salad6g
Protein 19g · Fat 3g · 130 cal
Oven Roasted Turkey Salad6g
Protein 14g · Fat 2g · 110 cal
Rotisserie-Style Chicken Salad6g
Protein 18g · Fat 5g · 150 cal
Tuna Salad6g
Protein 15g · Fat 24g · 310 cal
B.L.T. Protein Bowl7g
Protein 22g · Fat 26g · 360 cal
B.L.T. Salad7g
Protein 13g · Fat 14g · 210 cal
Oven Roasted Chicken Salad7g
Protein 16g · Fat 4g · 130 cal
Oven Roasted Turkey & Ham Protein Bowl7g
Protein 23g · Fat 4g · 160 cal
Oven Roasted Turkey & Ham Salad7g
Protein 14g · Fat 3g · 110 cal
Black Forest Ham Salad8g
Protein 13g · Fat 3g · 120 cal
Buffalo Chicken (with Grilled Chicken) Salad8g
Protein 20g · Fat 19g · 300 cal
Chicken & Bacon Ranch (with Rotisserie-Style Chicken and Peppercorn Ranch Sauce) Salad8g
Protein 30g · Fat 36g · 490 cal
Italian B.M.T. Salad8g
Protein 14g · Fat 15g · 240 cal
Oven Roasted Chicken Protein Bowl8g
Protein 27g · Fat 6g · 200 cal
Roast Beef Salad8g
Protein 17g · Fat 4g · 150 cal
Spicy Italian Salad8g
Protein 14g · Fat 23g · 310 cal
Steak & Cheese Protein Bowl8g
Protein 42g · Fat 19g · 380 cal
Steak & Cheese Salad8g
Protein 22g · Fat 9g · 210 cal
Big Hot Pastrami Salad9g
Protein 24g · Fat 26g · 370 cal
Black Forest Ham Protein Bowl9g
Protein 21g · Fat 5g · 170 cal
Buffalo Chicken Protein Bowl9g
Protein 36g · Fat 21g · 380 cal
Chicken & Bacon Ranch (with Rotisserie-Style Chicken) Protein Bowl9g
Protein 55g · Fat 55g · 760 cal
Roast Beef Protein Bowl9g
Protein 30g · Fat 7g · 230 cal
Spicy Italian Protein Bowl9g
Protein 24g · Fat 45g · 550 cal
Big Hot Pastrami Protein Bowl10g
Protein 45g · Fat 52g · 680 cal
Italian B.M.T. Protein Bowl10g
Protein 25g · Fat 29g · 410 cal

Higher carb

Pizza Sub Salad11g
Protein 14g · Fat 23g · 310 cal
Applesauce13g
Protein 0g · Fat 0g · 70 cal
Pizza Sub Protein Bowl13g
Protein 30g · Fat 48g · 610 cal
Veggie Patty Salad14g
Protein 9g · Fat 10g · 220 cal
Broccoli Cheddar16g
Protein 9g · Fat 16g · 200 cal
Loaded Baked Potato with Bacon16g
Protein 9g · Fat 14g · 200 cal
Meatball Marinara Salad16g
Protein 16g · Fat 17g · 300 cal
Beef Chili with Beans17g
Protein 21g · Fat 22g · 360 cal
Turkey (includes Pepper Jack Cheese and Mayonnaise)17g
Protein 11g · Fat 9g · 180 cal
Ham & Jack (includes Pepper Jack Cheese)18g
Protein 9g · Fat 4g · 140 cal
Italian Spice (includes American Cheese and MVP Parmesan Vinaigrette)19g
Protein 9g · Fat 15g · 230 cal
Little Cheesesteak (includes American Cheese and Baja Chipotle Sauce)19g
Protein 8g · Fat 7g · 160 cal
Hash Browns21g
Protein 3g · Fat 9g · 190 cal
Veggie Patty Protein Bowl22g
Protein 14g · Fat 19g · 380 cal
Oven Roasted Turkey, Kids23g
Protein 11g · Fat 2g · 160 cal
Veggie Delite, Kids23g
Protein 5g · Fat 2g · 140 cal
Black Forest Ham, Kids24g
Protein 10g · Fat 3g · 170 cal
Meatball Marinara Protein Bowl27g
Protein 29g · Fat 33g · 540 cal
White Chip Macadamia Nut Cookie28g
Protein 2g · Fat 10g · 210 cal
Oatmeal Raisin Cookie29g
Protein 3g · Fat 8g · 200 cal
Raspberry Cheesecake29g
Protein 2g · Fat 9g · 210 cal
Chocolate Chip Cookie30g
Protein 2g · Fat 10g · 210 cal
6" Oven Roasted Turkey35g
Protein 20g · Fat 3g · 260 cal
6" Rotisserie-Style Chicken35g
Protein 23g · Fat 6g · 300 cal
6" Tuna Fresh Melt35g
Protein 30g · Fat 37g · 570 cal
6" Veggie Delite35g
Protein 8g · Fat 2g · 200 cal
#1 The Philly36g
Protein 31g · Fat 25g · 480 cal
#12 Turkey Cali Club (with Sliced Avocado)36g
Protein 31g · Fat 32g · 570 cal
#2 The Outlaw36g
Protein 30g · Fat 21g · 440 cal
6" B.L.T36g
Protein 17g · Fat 14g · 330 cal
6" Cold Cut Combo36g
Protein 17g · Fat 10g · 280 cal
6" Egg & Cheese36g
Protein 19g · Fat 20g · 380 cal
6" Grilled Chicken36g
Protein 24g · Fat 4g · 280 cal
6" Oven Roasted Turkey and Ham36g
Protein 19g · Fat 4g · 270 cal
6" Steak & Cheese (with American cheese)36g
Protein 25g · Fat 10g · 320 cal
6" Tuna36g
Protein 19g · Fat 25g · 430 cal
#7 The MexiCali (with Sliced Avocado)36g
Protein 29g · Fat 25g · 480 cal
#7 The MexiCali (with Smashed Avocado)36g
Protein 29g · Fat 27g · 500 cal
#8 The Great Garlic36g
Protein 31g · Fat 24g · 470 cal
#9 The Champ36g
Protein 28g · Fat 22g · 440 cal
#11 Subway Club37g
Protein 29g · Fat 20g · 460 cal
6" Black Forest Ham37g
Protein 18g · Fat 4g · 270 cal
6" Chicken & Bacon Ranch (with Rotisserie-Style Chicken) Fresh Melt37g
Protein 38g · Fat 32g · 570 cal
6" Italian BMT37g
Protein 19g · Fat 16g · 360 cal
6" Roast beef37g
Protein 22g · Fat 5g · 300 cal
6" Spicy Italian37g
Protein 19g · Fat 24g · 430 cal

Frequently asked

Is Subway keto-friendly?▾

Subway has 34 dishes under roughly 10g net carbs, including Oven Roasted Turkey Protein Bowl at 5g net. Higher-carb items like 6" Spicy Italian are where the carbs hide.

What is the lowest-carb option at Subway?▾

Oven Roasted Turkey Protein Bowl at 5g net carbs.

How are these keto scores calculated?▾

Each dish is scored on net carbs (total carbohydrates minus fiber) against a keto carb cap. Nutrition is based on published restaurant data (MenuStat 2022).

Based on published restaurant nutrition data (MenuStat 2022) · updated 2026-06-10 · net carbs = total − fiber · keto scores are Ketovore's estimate.

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