Can I get a low carb Subway® sandwich?
When we are on the road or forgot to pack a good low carb keto diet lunch we sometimes have to rely on fast food. There are plenty of places to go but Subway® has a good variety of options for a low carb sandwich, and you can order sandwiches without all the high carb and high sugar extras like sweetened sauces etc. Even though any kind of bread is usually considered a high carb (relative) food you can supplement those high ones for a lower carb meal later. Also, adding more fibre will reduce the overall carb count. The “Net Carb” count includes dietary fiber and sugars. (Net carbs = Total carbs – fiber + sugar)
The 3 Lowest Carb Subway Sandwichs
The Veggie Delite®
Total Net Carbohydrates: 39g
- Serving size: 163g
- Calories: 200
- Total Carbs: 39
- Fiber: 5g
- Sugar: 5g
- Total Fat: 2g
- Protein: 21g
- Sodium: 590mg
This veggie sandwich is the overall lowest-carb item on their menu. The net carbs are 39. That’s total carbs (39) minus dietary fiber (5) + sugars (6) using 9-grain Wheat bun. However, if you opt for the Italian (non-enriched) bun you can drop another 1-carb.
These values are taken from the companies website and if you want to get a customized nutrition list for your low carb Subway sandwich with your own selection of menu items you can use their sandwich nutrition calculator. Just click the yellow button “CALCULATE YOURS” at the bottom of the nutrition information box.
Tuna
Total Net Carbohydrates: 41g
- Serving size: 223g
- Calories: 450
- Total Carbs: 38
- Fiber: 2g
- Sugar: 5g
- Total Fat: 25g
- Protein: 19g
- Sodium: 630mg
The tuna sandwich is the second lowest-carb item on their menu. The net carbs are 41. That’s total carbs (38) minus dietary fiber (2) plus sugar (5) using 9-grain Wheat bun. However, if you opt for the Italian (non-enriched) bun you can drop another 1-carb.
The Following Four Low Carb Subway ® Sandwiches Tied for Third Place at 42g of Net Carbs.
- Steak & Cheese = 42g of carbs
- Spicy Italian = 42g of carbs
- Spicy Buffalo Chicken 42g of carbs
- Pizza Sub Melt = 42g of carbs
Steak & Cheese
- Steak & Cheese:
- Serving size: 161g
- Calories: 340
- Total Carbs: 39
- Fiber: 2g
- Sugar: 5g
- Total Fat: 10g
- Protein: 23g
- Sodium: 1040mg
- Spicy Italian:
- Serving size: 208g
- Calories: 450
- Total Carbs: 40g
- Fiber: 3g
- Sugar: 5g
- Total Fat: 24g
- Protein: 18g
- Sodium: 1340mg
- Spicy Buffalo Chicken:
- Serving size: 233g
- Calories: 360
- Total Carbs: 40g
- Fiber: 3g
- Sugar: 5g
- Total Fat: 12g
- Protein: 22g
- Sodium: 1200mg
- Pizza Sub Melt:
- Serving size: 139g
- Calories: 400
- Total Carbs: 40g
- Fiber: 3g
- Sugar: 5g
- Total Fat: 20g
- Protein: 16g
- Sodium: 1210mg
There is no sandwich calculator for these four items except for the Steak & Cheese sandwich nutrition calculator.
Here is a link to their “Nutritional Facts” page if you want to see the values for other sandwiches.
How to Eat Keto at Subway ®
I don’t really recommend eating any type of bread while on a keto diet. It sucks – I know. I love bread and Subway sandwiches. Bread has the worst carb/fiber/sugar ratio, but if you can ramp up your dietary fiber count that can offset the higher carb count per weight value.
If you want to eat Keto style at Subway you are best to stick to smaller sandwiches with no sweetened sauces (stick to clear vinaigrettes and oil).
Are Subway Wraps Low Carbs?
Subway also offers “wraps” to, but even though the wraps are thinner and seem like there would be fewer carbs this is not quite true. The only Subway low carb wrap is the Chicken & Bacon Ranch Wrap. It is listed at 35g carbohydrates with 1g of fiber and 3g’s of sugar putting it at a total carb count of 37g. So yes this is less than the above-mentioned sandwiches but I didn’t include it on the list as I don’t really consider them to be “sandwiches”. But hey, go for it if you like a less messy meal.
Most people on the keto diet know it’s a lifestyle, not just a diet. They also know that the right fats -I prefer the term oils- must be part of your overall daily dietary intake. When eating restaurant food you can’t always get the best or right kind of oils/fats you need, so try and stay away from added oils even if they sound okay.
I have an article that goes into a little more detail on keto values and I discuss the keto calculator I use.
Here is the link to the Subway “All Nutritional Facts – Showing All The Keto Subway Menu Items” page.
