How many carbs are in a sub sandwich?

October 25, 2025 •

3 min read

The carbohydrate content of a footlong sub can range from approximately 76 to 104 grams, depending on the bread choice, demonstrating the high variability of how many carbs are in a sub sandwich. A standard 6-inch sub often contains over 40 grams, primarily from the bread, but other ingredients play a significant role as well. Understanding these components is key for anyone watching their carb intake.

Quick Summary

A sub sandwich's carb count depends heavily on size, bread type, and added fillings, with bread being the largest contributor. Customization is essential for managing intake, and lower-carb options like salads or lettuce wraps are widely available for those limiting their carbohydrate consumption. The total amount can vary substantially between different orders and restaurants.

Key Points

Bread is the main factor: The type and size of the bread determine the majority of a sub sandwich's carbohydrate content.
Footlongs vs. 6-inch subs: A footlong can contain over 80g of carbs, while a 6-inch typically falls in the 40-50g range.
Choose low-carb alternatives: Reduce carbs dramatically by ordering a sub as a salad bowl or using a lettuce or bell pepper wrap instead of bread.
Watch for hidden carbs: Sugary sauces, marinades, and breaded proteins significantly increase the carb count.
Customize your toppings: Stick to fresh vegetables, lean proteins, and low-carb condiments like mustard to keep your meal in check.
Nutritional information varies: Carb counts can differ between restaurants and specific ingredients, so checking official nutritional guides is recommended.

The Major Carb Culprit: The Bread

The most significant source of carbohydrates in any sub sandwich is the bread itself. A footlong loaf of standard wheat or Italian bread from a popular sub shop can easily contribute upwards of 80 grams of carbohydrates before any fillings are added. The type of bread chosen has a direct and major impact on the final nutritional profile of your meal, so making a mindful selection is the most effective way to manage total carbs.

Comparing Carb Counts of Common Sub Bread

White Bread: Often the default, and one of the highest in simple carbs, offering little fiber and can cause blood sugar spikes.
Wheat or Wholemeal Bread: While typically a better source of fiber than white bread, it still contributes a significant amount of carbohydrates. For a typical sub, this will still put the carb count well into a high range.
Low-Carb Alternatives (e.g., Keto Bread): Made with alternative flours like almond or coconut, some specialty shops or DIY recipes offer bread with as little as 1-5 grams of net carbs per serving.
Other Options (Wraps, etc.): Low-carb tortillas or wraps are available but can still contain moderate carbs, so checking the label is essential.

Customizing Fillings and Sauces

While the bread is the foundation, the fillings and sauces can also drastically alter the carb content of a sub. A simple 6-inch veggie sub on wheat bread with no cheese has a significantly lower carb count than a meatball marinara footlong dripping in sugary sauce. Being aware of hidden sugars and starchy ingredients is crucial.

High-Carb Ingredients to Consider

Sugary Sauces: Sweet Onion Chicken Teriyaki and similar dressings can add a considerable number of carbs and sugar. For example, a 6-inch Sweet Onion Chicken Teriyaki from Subway can contain 58g of carbs, partly due to the sauce.
Meatballs and Breaded Chicken: The meatballs in marinara often include breadcrumbs and are paired with a starchy sauce. Breaded chicken options also add to the carb total compared to a simple, grilled protein.
Additional Toppings: While vegetables are generally low-carb, excessive use of ingredients like candied jalapeños or extra dressings can add hidden sugars.

Reducing the Carb Load in Your Sub

For those on a low-carb diet, or simply trying to cut down on carbohydrates, there are several effective strategies to enjoy a sub-style meal without the high carb count. The most straightforward method is to ditch the bread entirely.

Opt for a Salad or Bowl: Many sub shops now offer their sandwich fillings as a chopped salad or protein bowl, which can drastically reduce the carbs. For instance, a Subway salad can bring the carb count down to a fraction of a bread-based sub.
Embrace Lettuce Wraps: Swapping the bread for large, crisp lettuce leaves (like romaine or iceberg) is a virtually carb-free way to hold your fillings.
Use Other Veggie Vessels: For a heartier alternative, consider hollowing out a large cucumber or bell pepper and stuffing it with your desired fillings.
Choose Lower-Carb Condiments: Stick to mustard, mayo, or vinegar-based dressings instead of sweet or sugary sauces.

Comparison Table: Traditional Sub vs. Low-Carb Alternatives


Item	Estimated Carb Content (grams)	Key Differences
Footlong on Wheat	76-104 g	High carbs primarily from the large portion of bread.
6-inch on Italian Bread	~40-50 g	Standard portion with a substantial carb load from bread.
Subway Salad (Protein + Veggies)	~11-14 g	Eliminates the bread for a significant carb reduction.
Lettuce Wrap (DIY)	~0-10 g	Minimal to zero carbs, depending on fillings and sauces.
Bell Pepper Sub	~5-15 g	Low-carb vegetable provides a crunchy, edible vessel.

Conclusion: Making Informed Choices

The number of carbs in a sub sandwich is not a fixed figure but a dynamic one, heavily dependent on your choices. The bread is the most substantial factor, with footlong options contributing nearly 100 grams, a large portion of a person's daily intake. However, by substituting the bread with a salad, lettuce wrap, or other vegetable, you can easily turn a high-carb meal into a low-carb one. Reading nutritional information online or asking for specifics when ordering can help you make a more informed and healthier decision aligned with your dietary goals. For more in-depth nutritional guides, you can visit a source like Verywell Fit.

Note: The carb count for subs from specific chains can change, so always check the most current nutritional information provided by the restaurant, often available on their official website.

Frequently Asked Questions

A standard 6-inch sub can contain 40-50 grams of carbs, while a footlong can have over 80 grams. The final number depends heavily on the bread type and specific fillings.

To reduce the carb count, you can replace the bread with a lettuce wrap or a protein bowl. Opt for lean meats, plenty of fresh vegetables, and use low-sugar condiments.

The bread is the largest source of carbs. Additionally, sugary sauces (like teriyaki), breaded chicken, and marinara sauce on meatballs will significantly increase the total carb count.

Most traditional sub breads, including white and whole wheat, are high in carbs. However, some restaurants offer lower-carb options, and alternatives like Ezekiel bread or almond flour-based breads exist.

Yes, ordering your sub fillings in a bowl as a salad is one of the most effective ways to reduce carbs, as it eliminates the main source of carbohydrates—the bread.

Generally, yes. The carb count of a footlong sub is roughly double that of the 6-inch version, as it uses twice the amount of bread and fillings.

Traditional subs are not suitable for a strict keto diet due to their high carbohydrate content. However, you can create a keto-friendly meal by ordering a sub without the bread and choosing low-carb toppings and proteins.