Does Subway Have Any Low-Carb Options? Your Guide to Keto-Friendly Meals

December 1, 2025 •

3 min read

Over 2,000 Subway restaurants across the U.S. now offer protein bowls, making it much easier to find low-carb and keto-friendly options. So, does Subway have any low-carb options? The answer is a resounding yes, thanks to its customizable menu that allows you to ditch the high-carb bread and focus on protein and fresh veggies.

Quick Summary

Subway offers several low-carb and keto-friendly choices by replacing bread with salads or protein bowls. You can customize meals with lean meats, cheeses, and select veggies while avoiding sugary sauces and high-carb toppings. Careful ordering ensures your meal fits within a low-carb diet plan.

Key Points

Protein Bowls Are Best: Order a 'No Bready Bowl' to get all the fillings of a footlong sub without the high-carb bread.
Smart Protein Choices: Lean meats like oven-roasted turkey, rotisserie chicken, and steak are excellent, low-carb protein sources.
Load Up on Veggies: Use leafy greens, cucumbers, and peppers to add volume and nutrients with minimal carbs.
Avoid Sugary Sauces: Many dressings contain hidden sugars; stick to oil and vinegar, ranch, or chipotle for low-carb flavor.
Beware of the Bread: All traditional bread, flatbreads, and wraps should be avoided on a low-carb or keto diet.
Check for Keto Bread Availability: Some locations may carry special low-carb bread, but its availability is limited and regional.
Customize Your Meal: The ability to build your own meal is your key advantage for staying on track at Subway.

Navigating the Subway Menu for Low-Carb Success

Subway's customizable menu offers potential for those on low-carb or keto diets. The key is to avoid the standard bread and opt for a 'No Bready Bowl' or a salad, which contain the typical sub fillings without the high-carb bread. Protein bowls are a popular choice for this.

Building Your Low-Carb Meal

Starting with a base of protein is essential. Most of Subway's meat options are suitable for low-carb eating. Options like Oven Roasted Turkey (5g net carbs), Rotisserie-Style Chicken (5g net carbs), Tuna (5g net carbs), Cold Cut Combo (6g net carbs), and Steak and Cheese without the cheese (8g net carbs) are good choices per standard portion.

Adding plenty of low-carb vegetables provides nutrients and volume. Safe options include lettuce, spinach, cucumbers, green peppers, black olives, jalapeños, and pickles. Be mindful of higher-carb veggies like tomatoes and onions.

Cheese can add flavor and fat without many carbs. However, many sauces and dressings contain hidden sugars and should be avoided. Low-carb dressing options include Caesar (0-1g net carbs), Ranch (1-2g net carbs), Chipotle Southwest (1-2g net carbs), and Oil and Vinegar (0g net carbs). Mayonnaise, mustard, and spices are also generally low-carb additions.

Low-Carb Subway Menu Comparison

Here is a comparison of estimated net carbs, protein, and fat for some popular options served as a bowl or salad. Nutritional information can vary, so always consult Subway's official nutrition calculator for the most accurate data.


Menu Item (as a Bowl/Salad)	Estimated Net Carbs (g)	Protein (g)	Fat (g)
Rotisserie-Style Chicken Bowl	5g	25g	8g
Oven Roasted Turkey Bowl	5g	27g	6g
Tuna Salad Bowl	5g	26g	47g
Cold Cut Combo Bowl	6g	20g	16g
Spicy Italian Bowl	8g	24g	45g
Steak & Cheese Bowl	8g	36g	19g

Low-Carb Bread Options

Some Subway locations have offered low-carb bread, such as Hero Bread, which has a very low net carb count. Availability is limited and varies by location, so check with your local Subway to confirm.

Items to Avoid

Strictly avoid all standard bread, wraps, and flatbreads. High-carb additions include sugary sauces like Sweet Onion Teriyaki and Honey Mustard, meatballs, and croutons. For breakfast, order the fillings in a bowl instead of a wrap.

How to Order Your Low-Carb Subway Meal

Choose a base: Order a salad or protein bowl to replace the bread.
Select protein: Pick a low-carb meat; double portions are an option.
Add vegetables: Include non-starchy veggies generously.
Pick cheese: Choose a cheese option like provolone or Monterey cheddar.
Choose sauces carefully: Stick to low-carb dressings; avoid sweet options.

Subway's customization allows for creating low-carb meals. By understanding the low-carb and high-carb components, you can build a satisfying meal that fits your dietary needs. Always check the official nutrition information for the most current data.

Conclusion

Subway does offer various low-carb options, primarily by ordering salads or protein bowls instead of traditional sandwiches. By selecting low-carb meats and vegetables and choosing sauces carefully, it's possible to create a meal that aligns with a ketogenic or general low-carb diet. The ability to customize your order is key to successfully eating low-carb at Subway.

Frequently Asked Questions

No, standard Subway bread is high in carbohydrates and should be avoided. The best way to have a low-carb meal is to order your fillings as a salad or a protein bowl.

A 'No Bready Bowl' is Subway's term for a protein bowl, which contains the meats, cheeses, and veggies found in their subs but served in a bowl instead of on bread. It is a perfect low-carb option.

Good low-carb sauce options include oil and vinegar, Caesar, ranch, and chipotle. You should avoid high-sugar sauces like Sweet Onion Teriyaki and Honey Mustard.

Some Subway locations have offered special low-carb 'Hero Bread' in the past. Availability is very limited and varies by location, so it's best to check with your local store.

Almost all Subway meats are low-carb. Good choices include oven-roasted turkey, rotisserie-style chicken, steak, and tuna. Bacon and the cold cut combo are also good options.

Besides the bread and high-sugar sauces, you should avoid croutons on salads, as these are high in carbs. Be mindful of carb counts on tomatoes and onions if you are very strict with your macros.

For a low-carb breakfast, order a wrap's contents (eggs, cheese, meat) in a bowl. Avoid the breakfast wraps themselves, as the wraps are high in carbs.