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more restaurant tips
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the best thing subway? you make any sandwich into a salad
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avoid bread
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if the menu says “sugar-free”
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download the free subway app
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i'll have the steak
220
flatbread: calories | 4g fat | 41g carbs | 4g fiber | 4g sugar | 8g protein | 47g net carbs
220
steak
230
bacon
190
forest ham
160
egg & cheese: calories | 14g fat | 3g total carbs | 0g fiber | 0g sugar | 11g protein | 3g net carbs
70
bacon: calories | 6g fat | 1g total carbs | 0g dietary fiber | 1g sugar | 5g protein | 1 net carb
120
egg patty : calories | 7g fat | 3g total carbs | 0g dietary fiber | 0g sugar | 9g protein | 3 net carbs
70
egg patty : calories | 2g fat | 3g total carbs | 0g dietary fiber | 0g sugar | 9g protein | 3 net carbs
110
steak: calories | 4g fat | 4g total carbs | 0g dietary fiber | 1g sugar | 15g protein | 4 net carbs
60
cheddar cheese: calories | 4.5g fat | 0g total carbs | 0g dietary fiber | 0g sugar | 4g protein | 0 net carbs
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i'll have the spicy salad
300
spicy italian: calories | 8g fat | 12g total carbs | 4g dietary fiber | 5g sugar | 14g protein | 8 net carbs
120
forest ham: calories | 3g fat | 12g total carbs | 4g dietary fiber | 6g sugar | 13g protein | 8g net carbs
180
cut combo: calories | 11g fat | 12g total carbs | 4g dietary fiber | 5g sugar | 12g protein | 8g net carbs
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meat marinara: 290 calories | 16g fat | 22g total carbs | 7g dietary fiber | 9g sugar | 15g protein | 15g net carbs
140
roast beef: calories | 3.5g fat | 10g total carbs | 4g dietary fiber | 5g sugar | 19g protein | 6g net carbs
140
subway club: calories | 3g fat | 11g total carbs | 4g dietary fiber | 5g sugar | 19g protein | 7g net carbs
310
tuna: calories | 24g fat | 10g total carbs | 4g dietary fiber | 6g sugar | 15g protein | 6g net carbs
50
veggie delite: calories | 1g fat | 9g total carbs | 4g dietary fiber | 5g sugar | 3g protein | 5g net carbs
460
chicken & bacon ranch melt: calories | 32g fat | 13g total carbs | 4g dietary fiber | 6g sugar | 32g protein | 9 net carbs
240
b.m.t.: calories | 16g fat | 12g total carbs | 4g dietary fiber | 5g sugar | 14g protein | 8 net carbs
120
oven roasted chicken: calories | 2.5g fat | 10g total carbs | 4g dietary fiber | 5g sugar | 17g protein | 6g net carbs
170
chicken: calories | 5g fat | 10g total carbs | 4g dietary fiber | 5g sugar | 23g protein | 6g net carbs
200
steak & cheese: calories | 9g fat | 13g total carbs | 4g dietary fiber | 7g sugar | 19g protein | 9g net carbs
210
onion chicken teriyaki: calories | 3g fat | 30g total carbs | 4g dietary fiber | 20g sugar | 19g protein | 26g net carbs
110
turkey breast: calories | 2g fat | 11g total carbs | 4g dietary fiber | 5g sugar | 14g protein | 7g net carbs
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impor ant note - we included all the salad options so you can see which salads to avoid due to high net carb counts
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…and to that salad
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dressings & sauces
60
chipotle southwest sauce: calories | 7g fat | 1g total carbs | 0g dietary fiber | 1g sugar | 0g protein | 1g net carbs
60
guacamole: calories | 5g fat | 4g total carbs | 2g dietary fiber | 0g sugar | 1g protein | 2g net carbs
45
oil: calories | 5g fat | 0g total carbs | 0g dietary fiber | 0g sugar | 0g protein | 0g net carbs
70
ranch dressing: calories | 8g fat | 1g total carbs | 0g dietary fiber | 1g sugar | 0g protein | 1g net carbs
80
savory caesar: calories | 9g fat | 0g total carbs | 0g dietary fiber | 0g sugar | 0g protein | 0g net carbs
35
subway vinaigrette: calories | 3.5g fat | 1g total carbs | 0g dietary fiber | 1g sugar | 0g protein | 1g net carbs
red wine vinegar: calories | g fat | g total carbs | g dietary fiber | g sugar | g protein | g net carbs
20
honey mustard: calories | 0g fat | 4g total carbs | 0g dietary fiber | 4g sugar | 0g protein | 4g net carbs
50
mayonnaise: calories | 5g fat | 1g total carbs | 0g dietary fiber | 0g sugar | 0g protein | 1g net carbs
100
regular mayonnaise: calories | 11g fat | 0g total carbs | 0g dietary fiber | 0g sugar | 0g protein | 0g net carbs
15
spicy brown mustard: calories | 1g fat | 1g total carbs | 0g dietary fiber | 0g sugar | 0g protein | 1g net carbs
30
onion sauce: calories | 0g fat | 8g total carbs | 0g dietary fiber | 7g sugar | 0g protein | 8g net carbs
10
mustard: calories | 0.5g fat | 1g total carbs | 0g dietary fiber | 0g sugar | 0g protein | 1g net carbs
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vegetables
banana peppers: calories | g fat | g total carbs | g dietary fiber | g sugar | g protein | g net carbs
cucumbers: calories | g fat | 1g total carbs | g dietary fiber | g sugar | g protein | 1g net carbs
peppers: calories | g fat | g total carbs | g dietary fiber | g sugar | g protein | g net carbs
jalapeno peppers: calories | g fat | g total carbs | g dietary fiber | g sugar | g protein | g net carbs
lettuce: calories | g fat | g total carbs | g dietary fiber | g sugar | g protein | g net carbs
onions: calories | g fat | 1g total carbs | g dietary fiber | g sugar | g protein | 1g net carbs
pickles: calories | g fat | g total carbs | g dietary fiber | g sugar | g protein | g net carbs
olives: calories | g fat | g total carbs | g dietary fiber | g sugar | g protein | g net carbs
spinach: calories | g fat | g total carbs | g dietary fiber | g sugar | g protein | g net carbs
5
tomatoes: calories | 0g fat | 1g total carbs | 0g dietary fiber | 1g sugar | 0g protein | 1g net carbs
40
american: calories | 3.5g fat | 1g total carbs | 0g dietary fiber | 0g sugar | 2g protein | 1g net carbs
60
cheddar: calories | 4.5g fat | 0g total carbs | 0g dietary fiber | 0g sugar | 4g protein | 0g net carbs
50
monterey cheddar
50
pepperjack: calories | 4g fat | 0g total carbs | 0g dietary fiber | 0g sugar | 2g protein | 0g net carbs
50
provolone: calories | 4g fat | 0g total carbs | 0g dietary fiber | 0g sugar | 4g protein | 0g net carbs
50
swiss: calories | 4.5g fat | 0g total carbs | 0g dietary fiber | 0g sugar | 4g protein | 0g net carbs
70
bacon: calories | 6g fat | 1g total carbs | 0g dietary fiber | 1g sugar | 5g protein | 1 net carb
90
chicken patty
80
chicken strips: calories | 1.5g fat | 0g total carbs | 0g dietary fiber | 0g sugar | 16g protein | 0g net carbs
130
cut combo meats: calories | 9.5g fat | 2g total carbs | 0g dietary fiber | 1g sugar | 9g protein | 2g net carbs
60
ham: calories | 2g fat | 2g total carbs | 0g dietary fiber | 2g sugar | 9g protein | 2g net carbs
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b.m meats: 180 calories | 14g fat | 2g total carbs | 0g dietary fiber | 2g sugar | 11g protein | 2g net carbs
90
roast beef: calories | 2.5g fat | 1g total carbs | 0g dietary fiber | 1g sugar | 16g protein | 1g net carbs
120
chicken: steak: calories | 3.5g fat | 1g total carbs | 0g dietary fiber | 0g sugar | 21g protein | 0g net carbs
110
steak: calories | 4g fat | 4g total carbs | 0g dietary fiber | 2g sugar | 15g protein | 4g net carbs
90
subway club meats: calories | 2.5g fat | 2g total carbs | 0g dietary fiber | 1g sugar | 15g protein | 2g net carbs
250
tuna: calories | 23g fat | 0g total carbs | 0g dietary fiber | 0g sugar | 12g protein | 0g net carbs
50
turkey breast: calories | 1g fat | 2g total carbs | 0g dietary fiber | 1g sugar | 9g protein | 2g net carbs
90
chicken strips
80
pepperoni: calories | 7g fat | 1g total carbs | 0g dietary fiber | 0g sugar | 3g protein | 1g net carbs
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check out these other restaurant tips
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more restaurant tips
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marco's pizza sells keto pizza bowls
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starbucks guide: of the best keto drink orders
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all the best subway keto menu options
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dining out and planning to to subway
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stick
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when in doubt
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jun 29
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did you know el pollo loco sells keto tacos
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jun 20
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all the best subway keto menu options
2020
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el pollo loco keto dining guide - here's what to order
2020
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keep it keto when eating out
2020
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