Does Subway have a low carb menu? The definitive guide to finding keto-friendly options

October 28, 2025 •

4 min read

While there is no specific, pre-labeled low carb menu at Subway, the chain’s highly customizable format makes it easy to assemble a low-carb meal that fits your dietary needs. The key is to forgo the bread and choose from protein-packed bowls, fresh salads, and a variety of low-carb toppings and dressings.

Quick Summary

Subway offers various low-carb options like protein bowls, salads, and breadless builds. You can create keto-friendly meals by skipping the bread and choosing low-carb proteins, fresh veggies, and compatible sauces.

Key Points

Opt for Bowls or Salads: The best way to reduce carbs is to skip the bread entirely and choose a Protein Bowl or a salad instead.
Choose Low-Carb Proteins: Focus on meats like turkey, roast beef, and grilled or rotisserie-style chicken, as these are low in carbohydrates.
Load Up on Veggies: Non-starchy vegetables such as lettuce, spinach, cucumber, and peppers are excellent low-carb fillers.
Beware of Sauces: Many dressings contain hidden sugars. Stick to low-carb options like oil and vinegar, ranch, or chipotle southwest sauce.
Limit High-Carb Ingredients: Avoid the bread, wraps, and high-sugar sauces like Sweet Onion Chicken Teriyaki to keep your carb count low.
Customize Your Order: Subway's flexibility is your greatest tool. Don't hesitate to ask for exactly what you want to ensure your meal fits your dietary needs.

For anyone following a low-carb, keto, or other carbohydrate-restricted diet, fast-food dining can present a challenge. However, Subway's "eat fresh" mantra and extensive ingredient selection offer a surprising amount of flexibility. By understanding which ingredients are low in carbs, you can easily create a satisfying, nutritious, and convenient meal.

The Foundation of Low-Carb Subway Dining

To successfully eat low-carb at Subway, you need to look beyond the signature bread. The restaurant has adapted its menu over time to offer more accommodating options for various dietary preferences. The two main alternatives to a standard sub are the protein bowl and the salad.

Subway Protein Bowls

Protein bowls, also known as "No Bready Bowls," are essentially the contents of a footlong sub served in a bowl, minus the bread. This is one of the easiest ways to enjoy a low-carb meal, as the restaurant does most of the work for you. Be mindful that some options can still contain high-carb ingredients if not customized properly. The availability of certain bowls and their specific nutritional content can vary, so always consult Subway's online nutrition information when ordering. Here are some of the lowest-carb protein bowls available, with typical net carb counts for a pre-configured bowl:

Rotisserie-Style Chicken: 5g net carbs
Oven Roasted Turkey: 5g net carbs
Tuna: 5g net carbs
Cold Cut Combo: 6g net carbs
Italian B.M.T.: 8g net carbs
Steak & Cheese: 8g net carbs

Customizable Salads

Just like the protein bowls, any sub can be made into a salad. This allows for ultimate control over your ingredients. You can load up on fresh leafy greens and vegetables while adding your choice of protein and cheese. When ordering, simply specify that you would like your sandwich ingredients served as a salad. Notable low-carb salad options include:

Veggie Delite Salad: Typically the lowest in carbs, with just 5g net carbs.
Tuna Salad: A filling, fatty, and flavorful choice.
Cold Cut Combo Salad: A great option for those who enjoy classic deli meats.
Oven Roasted Turkey Salad: A light and fresh-tasting alternative.

Building Your Ideal Low-Carb Meal

Crafting a low-carb masterpiece at Subway is all about smart choices. Here’s a breakdown of the best ingredients to include and which to avoid.

Low-Carb Protein Choices

Most of Subway’s meats are naturally low in carbohydrates. Double up on your protein for a more filling meal.

Turkey Breast: 0g net carbs
Grilled Chicken: 1g net carbs
Tuna: Very low carb, depending on the mayo content
Roast Beef: 2g net carbs
Steak: 2g net carbs
Bacon: 1g net carbs

Fresh Veggies and Cheeses

Load up on these non-starchy vegetables for extra nutrients and fiber. Many cheeses are also naturally low in carbs.

Vegetables: Lettuce, spinach, cucumbers, green peppers, onions, banana peppers, and black olives are all excellent choices.
Cheeses: Monterey Cheddar and Mozzarella are low-carb options.

Low-Carb Sauces

Be cautious with dressings and sauces, as many contain added sugars. Stick to these safe options:

Red Wine Vinegar
Ranch Dressing
Chipotle Southwest Sauce
Caesar Dressing
Oil & Vinegar

Navigating Potential Carb Traps

While Subway offers many low-carb possibilities, it’s also easy to accidentally add significant carbs. Watch out for these items that can derail your low-carb efforts.

High-Carb Ingredients to Avoid:

Bread: All of Subway's traditional bread rolls are high in carbs.
Wraps and Flatbreads: These are also a source of high carbohydrates.
Certain Sauces: Sweet Onion Chicken Teriyaki sauce, for example, is notoriously high in sugar.
Cookies and Chips: Side items are generally not low-carb friendly.
Meatball Marinara: This option, especially in a protein bowl, is high in carbs and should be avoided on a low-carb diet.

Comparison of Low-Carb vs. Standard Subway Meals


Feature	Low-Carb Subway Meal (Protein Bowl/Salad)	Standard Subway Meal (Footlong Sub)
Net Carbs	Typically 5-10g net carbs per bowl/salad, depending on ingredients	Can range from 40g to over 60g net carbs per sandwich
Foundation	Bed of leafy greens (lettuce, spinach)	White or wheat bread roll
Protein Source	Double portions often available, focusing on low-carb meats like turkey, chicken, and tuna	Standard portions of meat
Key Concern	Hidden sugars in certain dressings or too many starchy toppings	Primary concern is the high-carb bread

Conclusion: Customization is Key

So, does Subway have a low carb menu? Not officially, but its flexible ordering system effectively serves as one for those who know how to navigate it. By opting for a protein bowl or a customizable salad and avoiding bread, wraps, and sugary sauces, you can create a wholesome, satisfying, and low-carb meal. Always check the nutrition information for the most accurate carbohydrate counts, especially if you're selecting a pre-designed item or adding dressings. The power to make your meal low-carb lies entirely in your hands.

For more detailed nutritional information on ingredients, you can explore the official Subway website.

Frequently Asked Questions

Yes, Subway's protein bowls are a great low-carb option, as they are served without the high-carb bread. Many varieties, like the Oven Roasted Turkey or Tuna bowls, contain only 5g net carbs.

Yes, you can have a keto-friendly meal at Subway. You can build a keto meal by ordering a protein bowl or a salad and filling it with low-carb proteins, fresh vegetables, cheese, and a keto-friendly dressing like ranch or oil and vinegar.

The lowest-carb option is likely the Veggie Delite Salad, which has only 5g net carbs when ordered with a low-carb dressing. You can customize it further by adding low-carb proteins.

You should avoid sauces that are high in sugar, such as the Sweet Onion Chicken Teriyaki. Low-carb alternatives include ranch, chipotle southwest, and oil and vinegar.

Subway has, at times, tested a low-carb 'Hero Bread' in very limited markets. However, its widespread availability is not guaranteed, and your best bet is to stick with salads or protein bowls.

Yes, for a low-carb breakfast, you can order eggs, cheese, and meat and have them served in a bowl or a lettuce wrap instead of the standard bread or wrap.

Subway provides a nutritional calculator on its official website, which allows you to build your meal and check the exact nutritional information to ensure it aligns with your dietary goals.