Learn how to order low carb Subway like an expert.
Get my Subway low carb menu with full macros and nutrition stats for all their low carb ingredients. It’s a great resource for anyone eating keto, low carb, low sugar, or diabetic friendly.
See pictures of my real-life low carb Subway orders. I recently decided to update my list for 2020.
If you’re wondering if the Subway diet works, the answer is yes, if you do it low carb.
Subway was the first stop on my low carb fast food challenge because it’s less than a 1/2 mile from my house and has the most locations of any fast food chain in America — 44,000+. My first visits were back in late 2017 as I was researching the low carb options for my keto diet.
They’re known for sandwiches, but thanks to their “choose-all-your-ingredients” layout, you can create your own low carb chopped salads pretty easily. Here is my updated list for 2020. The good news is not much has changed.
What to order
1. Cold Cut Combo Salad
My favorite is the Cold Cut Combo Salad. It comes with the Subway cold cut trio of meats (turkey, salami, bologna), sliced american cheese, and shredded lettuce. For additional flavor, I added spinach, olives, and banana peppers.
- Macros: 615 calories, 5g net carbs, and 20g protein
My sandwich artist smartly offered me the “deluxe” upgrade which meant she would add fifty percent more meat to my salad for $0.75. Gladly accepted.
The salad tasted great and felt more premium than I expected. It was good enough to lure me in a second time for another salad.
2. Chopped Tuna Salad with Extra Bacon
Another great option is the Chopped Tuna Salad with extra bacon, oil, and vinaigrette.
- Macros: 936 calories, 2g net carbs, and 32g protein.
I added some chopped spinach to my salad for free because it’s rich in magnesium which is helpful for preventing cramps and insomnia when on a low carb or keto diet.
I also added some banana peppers, olives, and mayo for flavor. This salad was really good. If I were trying to get full off this salad alone, I would have requested more oil & double tuna for an additional $1.50. Instead, I had to fill up by eating some sliced pepperonis and hot dogs back at the house.
My third ordering experience was the worst. The sandwich artist tried to make my order while listening to ear buds and greeted me with a stern look rather than a friendly smile. It didn’t feel welcoming.
3. Spicy Italian Chopped Salad
My third salad was visually unappealing. I got the Spicy Italian Chopped Salad which comes with spicy pepperoni and salami for the meats, along with my usual adds of onions, olives, lettuce, spinach and mayo on top.
- Macros: 712 calories, 5g net carbs, and 24g protein.
Notice how the meats are buried underneath the greens and the salad doesn’t look all that tempting. Ultimately, it tasted good but the experience was ruined by the unwelcoming Subway employee and the lackluster presentation of the salad.
My fourth time into Subway, I got 3 different salads to try. It was awkward because there was only one employee and he didn’t have much experience making salads so the process was terribly slow and created a long line. I could sense some frustration coming from the sandwich artist so I tipped him some money in his jar and apologized for holding up his line to try and smooth things over and brighten his day.
Here are the three salads I tried.
4. Subway Club Salad (Double Meat)
I requested a double serving of the Subway club meats (turkey, roast beef, and ham) on top of lettuce, one slice of American cheese, banana peppers, and olives mixed with olive oil & vinegar dressing. Once the salad is made, I ask the Subway sandwich artist to add some mayo.
- Macros: 532 calories, 5g net carbs, and 32g protein.
5. Roasted Chicken Patty Salad
Comes with a roasted chicken patty that the sandwich artist chops for you. I like it served on top of lettuce, with American cheese, olives, banana peppers, pickles, and with olive oil & vinegar dressing.
- Macros: 336 calories, 3g net carbs, and 17g protein.
6. Italian BMT Salad (Double Meat)
I requested a double serving of the BMT meats (salami, pepperoni, and ham) on top of lettuce, one slice of American cheese, banana peppers, and olives mixed with olive oil & vinegar dressing. Once the salad is made, I ask the Subway sandwich artist to add some mayo. Notice how the sandwich artist did a sloppy job with the mayo because he was getting frustrated by this point.
- Macros: 712 calories, 5g net carbs, and 24g protein.
7. Veggie Delight Salad (updated 2020)
This is part of their fit and fresh menu. You’ll want to order the salad, not the sandwich. The savory caesar dressing is tasty, with zero carbs and 9 grams of fat it will keep you in ketosis if that’s your thing. Since my first trip in 2017 Subway has updated their website and included this helpful nutrition grid. I’ve still done all the homework for you in this post. I hope you enjoy!
- Macros: 288 calories, 5g net carbs, and 3g protein (no dressing)
- Macros: 368 calories, 5g net carbs and 3g protein (w/ 14g caesar dressing)
What to avoid
In case you’re new to low carb eating, I’ll start by saying that all Subway breads are off limits. Here I’ve compiled the Subway bread carb count for each of their breads. The 6-inch subs all have 30 to 43 net carbs and the so-called Subway low carb flatbreads each have 30+ net carbs and therefore aren’t low carb at all.
Even the Subway gluten-free roll has 49 net carbs.
Likewise, all their chips, soups, sides, flatbreads, rolls, wraps, pizzas, bagels, and desserts have too many carbs.
While most of the vegetables and meats behind the glass are low carb, I did find some things you should avoid after reviewing online nutrition stats.
Salads to avoid:
- Sweet Onion Teriyaki Chicken Salad – 30 net carbs (due to sweet onion sauce)
- Meatball Marinara Salad – 21 net carbs (due to high carb meatballs and marinara sauce)
Meats / proteins to avoid:
- Falafel – 20 net carbs
- BBQ Pulled Pork – 18 net carbs
- Meatballs – 13 net carbs
- Orchard Chicken Salad – 9 net carbs
- Veggie Patty – 9 net carbs
Sauces / dressings to avoid:
- Sweet Onion Sauce – 18 net carbs
- Barbecue Sauce – 9 net carbs
- Sweet Chili Sauce – 9 net carbs
- Hickory Sauce – 7 net carbs
- Honey Mustard Sauce – 7 net carbs
Every other meat, vegetable, and sauce should be sufficiently for carb counter Subway goers.
It should be the perfect resource if you’re looking for a Subway sugar free menu or a Subway diabetic menu.
I rate Subway as low-carb friendly because you can create a low carb chopped salad by starting with a bed of shredded lettuce and then add meat, cheese, olives, salad dressing, etc. Some people call it a Subway sub in a tub. Their service is uninspiring, but that varies by location.
- Low carb friendly – Yes
- Low carb options on menu – Yes, chopped salads.
- Satiety of low carb options – Average. I felt pretty satisfied after both my cold cut combo salad and my tuna salad. I could have eaten a little more each time, but definitely would not have finished two whole salads. My third salad wasn’t very filling.
- Taste of low carb options – Well Above Average. The ambiance in my nearby Subway is terrible, but the food is great. I’ve enjoyed all three of the salads I’ve eaten on this challenge and could see myself going back for more.
- Price / value of low carb options – Average. I paid $6.29 for my cold cut combo salad and that includes $0.75 extra to get more meat added to my salad. My sandwich artist called the additional meat their “deluxe” upgrade. My second entree was a tuna salad with $0.75 of extra bacon add for $6.99. My third entree was a Spicy Italian salad and I paid $5.65.
- Ordering experience – Below Average. My Subway restaurant needs a makeover and the sandwich artists ranged from socially awkward to downright intimidating. One of them tried to wear ear buds while taking my order.
Another thing to note about Subway is that they don’t currently carry full-size lettuce leafs so you can’t make a lettuce wrapped sandwich like you can at Jimmy John’s.
I’ve finished my fast food survival guide! Inside you’ll get EXACTLY what to order at the top 30 fast food chains. It took me 6 months, 100’s of hours of research and $1500 to complete. You can grab it on sale for just $29 if you hurry. Take a peek!
Want to see full macros and nutritional stats for all 101 of their low carb / keto friendly options?
You’ll also get some simple low carb recipes and other tips from me for all the times you’re not eating in a fast food joint.
aka “Mr. SkinnyPants”