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Subway Rotisserie-Style Chicken Salad Subway Rotisserie-Style Chicken Salad

How to curb carbs at Subway®

How to curb carbs at Subway®

Whether you’re trying to reduce carbs or eat more protein, Subway® has lots of delicious menu options to support your efforts.

Quality carbohydrates like whole-grain breads, milk, yogurt, fruits, and legumes are an important part of a healthy diet, especially in growing children and teens. But for adults, reducing the amount of carbs we eat can be a way to meet personal health goals. If you choose to do so, be sure you replace those carbs with lean meats, healthy fats, and nutrient-dense vegetables.

Here are suggestions for how to eat at Subway and still follow your current diet.

The content provided is informational only and does not express Subway® Restaurants endorsement of a specific diet program. Please consult your doctor before commencing any weight loss, diet, or exercise program.

Keto-style

Keto diets are high in fat and low in carbs with a moderate amount of protein. When following a keto-style diet, you'll likely get:

  • 10 percent or less of your calories from carbs
  • 70 to 80 percent of your calories from fat
  • 10 to 20 percent of your calories from protein

At Subway, try these keto-friendly salads:

Tuna Salad: This is actually one of my favorite Subway lunches. Ask for our Classic Tuna on a bed of lettuce, spinach, red onions, and green peppers with oil and vinegar dressing. It has 360 calories, 8 grams of carbs, and 14 grams of protein.

Turkey Breast Salad with Savory Caesar: Ask for our Turkey Breast on a bed of lettuce, spinach, red onions, olives, and extra Savory Caesar dressing. It has 350 calories, 9 grams of carbs, and 12 grams of protein.

Make-your-own keto salad: Choose a lean meat such as Rotisserie-Style Chicken, Turkey Breast, Steak, or Roast Beef. Add veggies like lettuce, spinach, and onions. Then top with a dressing that has less than 2 grams of carbs: Ranch, Savory Caesar, oil and vinegar, or Chipotle Southwest.

Carb-conscious

If keto seems a little extreme, you might aim to simply reduce carbs in your diet. You can turn any Subway sandwich into a delicious, nutrition-packed salad with 5 servings of veggies!

Vegetable servings refer to salads prepared to standard recipe. 1 serving = 1/2 cup raw vegetables or 1 cup leafy vegetables.

Use our nutrition chart to see how the carbs and nutrients stack up on your favorite salad, or try these:

"Spicy" Steak Salad: Order our lean Steak with your favorite veggies plus jalapenos, shredded Monterey Cheddar, and Chipotle Southwest sauce. This salad has 380 calories, 17 grams of carbs, and 21 grams of protein.

"Cobb-style" Oven Roasted Chicken Salad: Try a salad with our Oven Roasted Chicken, guacamole, veggies of your choice, and top with Ranch dressing. It has 420 calories, 20 grams of carbs, and 21 grams of protein. Add a strip of bacon for an extra 35 calories.

If you're craving a sub but still want to cut down on carbs, ask our Sandwich Artists™ to scoop out the bread for you.

Quality carbs

If you're trying to improve the overall nutrition quality in your diet but don't want to cut carbs, try these swaps at Subway:

  • Swap white bread for wheat. Opt for our whole grain-certified 9-Grain Wheat or Multi-grain Flatbread.
  • Swap sweet sauce for savory. Try mustard, oil and vinegar, or mayo.
  • Swap sweet drinks for water. Choose bottled water or unsweetened fountain drinks.

Lanette Kovachi, MS, RDN, is the Global Corporate Dietitian at Subway restaurants.

Top Image Credit: Subway®

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