Can I eat Subway on a low carb diet? Yes, here's how to customize your order.

October 16, 2025 •

4 min read

According to research, reduced-carbohydrate diets are among the most effective for weight loss and blood glucose control. This is great news for fast-food lovers, since it is possible to eat at Subway on a low carb diet by swapping out high-carb ingredients and focusing on protein and vegetables.

Quick Summary

This guide provides practical strategies for enjoying a low-carb meal at Subway, including popular protein bowl and salad options, ingredients to avoid, and customization tips to minimize carbohydrates while maximizing nutrition and flavor.

Key Points

Go bread-free: The highest concentration of carbs at Subway is in the bread, so opt for a salad or protein bowl instead.
Customize your protein: Choose from lean options like oven-roasted turkey, rotisserie-style chicken, or steak for a filling, low-carb protein source.
Be cautious with sauces: Avoid sugary sauces like Sweet Onion Teriyaki and Honey Mustard, and stick to low-carb options like oil and vinegar, mustard, or ranch.
Load up on low-carb veggies: Pile your meal with non-starchy vegetables such as lettuce, spinach, cucumber, and onions to increase fiber and volume.
Opt for salads or protein bowls: These are the best low-carb meal bases at Subway, offering a wide array of meat and vegetable combinations without the bread.
Double up for a filling meal: For a more substantial meal, ask for double meat to boost your protein intake.

Eating out while following a specific diet can be a challenge, especially at restaurants primarily known for their bread-based offerings. However, Subway's customizable menu makes it a viable option for those on a low-carb diet. The key to success is to rethink your order beyond the traditional sub sandwich. Instead, focus on building delicious, filling meals with fresh ingredients while avoiding hidden sugars in sauces and bread.

The Golden Rule: Ditch the Bread

The most significant source of carbohydrates at Subway is the bread. To make your meal low-carb, you must avoid the bread entirely and choose a different format for your ingredients. Fortunately, Subway offers two excellent alternatives: salads and protein bowls.

Salads: Turn any sub on the menu into a salad by opting for a large bed of fresh lettuce and spinach. This is the classic low-carb choice and allows you to load up on a wide variety of crunchy, colorful vegetables.
Protein Bowls: For a more satisfying and hearty meal, the protein bowl contains the same fillings as a foot-long sub but without the bread. This is a great choice if you're looking for a higher protein content and a more filling meal.
Lettuce Wrap (DIY): Some locations may be able to prepare a lettuce-wrapped version of your sub, or you can order the ingredients in a bowl and wrap them in lettuce yourself.

Choosing Low-Carb Proteins and Toppings

Once you've decided on your meal format, the next step is selecting your protein and toppings. Focus on lean meats and healthy fats to stay full and keep your carbohydrate count low. While all meats at Subway are low-carb, some options are leaner than others.

Best Low-Carb Protein Choices

Oven Roasted Turkey: A lean and classic option.
Rotisserie-Style Chicken: Another solid choice with great flavor.
Steak: Offers a hearty and filling protein boost.
Tuna: A classic for a reason, packed with healthy fats.
Bacon: Excellent for increasing fat and flavor.

Low-Carb Toppings to Pile On

Cheese: American, provolone, Monterey cheddar, and pepper jack are all low in carbs.
Veggies: Load up on non-starchy vegetables like lettuce, spinach, cucumber, green peppers, onions, banana peppers, and black olives.
Avocado/Guacamole: A great source of healthy fats to increase satiety.

The Sauce and Condiment Minefield

One of the most common pitfalls of low-carb fast-food dining is the hidden sugar in sauces and condiments. Many dressings and sauces can add a significant number of carbs without you realizing it. Careful selection is necessary to avoid sabotaging your diet.

Low-Carb Sauce and Dressing Choices

Mayonnaise/Light Mayonnaise: A safe, keto-friendly option.
Oil and Vinegar: A classic, simple, and carb-free choice.
Caesar Sauce: Another low-carb option, but check local nutrition information.
Chipotle Southwest Sauce: Generally low in carbs, but verify based on your location.
Yellow Mustard: Another safe bet with minimal carbs.

Sauces and Condiments to Avoid

Sweet Onion Teriyaki: High in sugar and carbohydrates.
BBQ Sauce: Contains added sugar that adds up quickly.
Honey Mustard: Also sweetened with sugar.

Comparing Low-Carb Subway Orders

Here is a comparison of some popular low-carb options to help you choose the best meal for your needs. Nutrition values can vary by location and specific ingredient amounts, so always check the latest information on the Subway app or website if you are tracking precisely.


Item	Carbs (g)	Protein (g)	Fat (g)	Notes
Tuna Protein Bowl	8	26	47	High in healthy fats and protein.
Rotisserie-Style Chicken Protein Bowl	8	31	8	Lower fat, high protein option.
Oven Roasted Turkey Protein Bowl	8	23	4	Excellent lean protein choice.
Steak Protein Bowl (with American Cheese)	12	42	19	Highest protein option listed.
BLT Protein Bowl	10	22	26	Good balance of protein and fat.
Cold Cut Combo Salad	6	12	9	One of the lowest carb options.
Veggie Delite Salad	9	3	1	Lowest calorie, but lower protein.

A Few More Tips for Low-Carb Subway Success

To ensure your low-carb Subway meal is a success, keep these final tips in mind:

Double the Meat: To increase your protein intake and make your salad or bowl more filling, don't hesitate to ask for double meat.
Order Extra Veggies: Filling your meal with extra low-carb vegetables adds volume and fiber without significantly increasing carbs.
Bring Your Own Dressing: If you are very strict with your diet, bringing your own zero-carb dressing gives you ultimate control.
Avoid the Combo: Skip the chips, cookies, and soda. Stick with water or unsweetened iced tea.

Conclusion

Yes, you can confidently eat at Subway on a low-carb diet. By avoiding the bread and wraps and instead opting for a salad or protein bowl, you can build a highly customized, low-carb meal. Focus on lean proteins, low-carb vegetables, and carb-conscious sauces like oil and vinegar or mustard. With a little planning, Subway becomes a flexible and reliable option for a quick and satisfying meal that fits your nutritional goals.

Frequently Asked Questions

Yes, Subway salads are an excellent option for a low-carb diet. You can turn any sub's ingredients into a salad, allowing you to load up on vegetables and protein while avoiding high-carb bread.

Protein bowls at Subway contain the same meat, cheese, and vegetables as a regular foot-long sub but are served without the bread. This makes them a convenient and satisfying low-carb, high-protein meal.

You should avoid sauces with added sugar, such as Sweet Onion Teriyaki, Honey Mustard, and BBQ sauce. These can significantly increase the carbohydrate count of your meal.

Yes, most cheeses at Subway, including American, provolone, Monterey cheddar, and pepper jack, are low in carbohydrates and can be included in your low-carb meal.

Contrary to popular belief, most Subway wraps are not a low-carb alternative. They often contain more calories, carbs, and sodium than a 6-inch sub roll. It's best to stick to salads or protein bowls.

One of the lowest-carb options is a Veggie Delite Salad with oil and vinegar dressing. For a meal with more protein, a Tuna Salad or Rotisserie-Style Chicken Salad are also great choices.

For a low-carb breakfast at Subway, you can order a breakfast wrap without the wrap. The eggs, cheese, and meat fillings are all suitable for a low-carb diet.