How many carbs are in Subway's new wraps? A nutritional breakdown

November 24, 2025 •

4 min read

A standard Subway wrap tortilla can contain around 50 grams of carbohydrates alone, according to nutritional information. This significant number is just the starting point, leading many to ask: how many carbs are in Subway's new wraps once you factor in the proteins, sauces, and extra toppings? Understanding the full nutritional profile is essential for making informed dietary decisions.

Quick Summary

Subway's wraps start with a tortilla base that has a notable carb count, which then increases based on the specific fillings added. The total carbohydrate count varies widely depending on the choice of protein, sauces, cheeses, and other extras, influencing the meal's overall nutritional value.

Key Points

Base Wrap Carbs: The plain tortilla wrap at Subway contains roughly 50 grams of carbohydrates, which is the starting point for any filled wrap.
Topping Impact: The total carbohydrate count is heavily influenced by the fillings, especially sugary sauces like Sweet Onion Teriyaki, which add to the overall count.
Wraps vs. Sandwiches: Contrary to popular belief, a Subway wrap can sometimes have more carbs and calories than certain 6-inch sub sandwiches due to the density of the tortilla.
Low-Carb Customization: For lower-carb options, focus on lean proteins (like oven-roasted chicken or turkey), load up on fresh vegetables, and use low-sugar or vinegar-based dressings.
Not all Wraps are Equal: Popular options like the Sweet Onion Chicken Teriyaki and Smashed Falafel Wraps tend to be among the higher-carb choices due to their ingredients.

Understanding the Base: Subway's Tortilla Wrap Carbs

Before diving into the popular wrap combinations, it's crucial to understand the carbohydrate content of the wrap itself. While seemingly lighter than a hoagie roll, the flour tortilla wrap serves as a substantial foundation for the meal. According to official nutrition guides and consumer-sourced data, the plain tortilla wrap base at Subway can contain approximately 48 to 51 grams of total carbohydrates. This means that even a simple veggie wrap will have a higher carb load than many might initially assume.

Why a Wrap Might Have More Carbs Than a Sandwich

Interestingly, some Subway 6-inch subs, particularly those on breads like the 9-Grain Wheat, may have a lower carbohydrate count than a single wrap. This is because wraps are often denser and more compressed than traditional sub bread, which contains more air. As reported by some customers and nutritional sites, a 6-inch multigrain bread might contain around 36 grams of carbs, making it a lower-carb choice than the standard wrap tortilla. This counter-intuitive fact is important for anyone watching their carb intake.

Carb Breakdown of Popular Subway Wraps

When you add protein, cheese, and sauce, the total carbohydrate count for a Subway wrap can change dramatically. The following details the carb content for some common wrap options, based on available nutrition data:

Sweet Onion Chicken Teriyaki Wrap: This flavorful wrap is a popular choice, but the sweet sauce adds a significant amount of sugar and carbohydrates. A typical serving is reported to contain over 50 grams of total carbs, with the sauce contributing substantially to this total.
Smashed Falafel Wrap: A vegetarian-friendly option, the falafel wrap packs a hefty amount of carbs from the falafel itself. Nutrition sources indicate this option can have around 55 grams of carbohydrates.
Chicken Caesar Wrap: This classic wrap also carries a considerable carb load, with data pointing to approximately 37 grams, though this number can be significantly altered by the creamy Caesar dressing and croutons if they are included.
Oven-Roasted Chicken Wrap: Considered one of the leaner protein choices, the Oven-Roasted Chicken wrap remains a more moderate option. When ordered with standard vegetables and without a high-carb sauce, it generally keeps the carb content lower than its saucier counterparts.

Customizing Your Wrap for Lower Carbs

For those on a low-carb diet, customization is key. The simplest method is to build your own wrap from the ground up, keeping a close eye on all ingredients. While you cannot change the base tortilla's carb count, you can choose fillings that minimize additional carbs. Options include:

Opting for lean proteins like oven-roasted chicken, turkey breast, or tuna salad prepared with minimal mayonnaise.
Loading up on fresh, non-starchy vegetables such as spinach, lettuce, tomatoes, cucumbers, and green peppers.
Skipping high-sugar sauces like Sweet Onion Teriyaki or Honey Mustard, and choosing condiments like oil and vinegar, mustard, or creamy options sparingly.
Avoiding high-carb extras like croutons and limiting cheese, which adds calories and fat.

Comparison Table: Wraps vs. Sandwiches

To provide a clear perspective on the carbohydrate differences, here is a comparison table of several Subway wraps and their 6-inch sub equivalents. It's important to remember that these are base numbers and can be customized.


Menu Item	Base Carb Count (approx.)	Additional Carb Factors	Total Carb Impact (estimate)
Plain Tortilla Wrap	50g	None	Medium
9-Grain Wheat 6" Sub	36g	Adds more carbs than wrap base	Lower
Sweet Onion Chicken Teriyaki Wrap	50.4g	Sweet onion sauce, possible veggies	High
Sweet Onion Chicken Teriyaki 6" Sub	47g	Sweet onion sauce, veggies	High
Oven-Roasted Chicken Wrap	~50g (wrap base)	Lean protein, veggies, minimal sauce	Moderate
Oven-Roasted Chicken 6" Sub	48g	Lean protein, veggies, minimal sauce	Moderate
Smashed Falafel Wrap	~55g	Falafel adds significant carbs	Very High
Veggie Delite Wrap	56g	Fresh veggies, no meat or cheese	Moderate to High

Conclusion: Making the Best Choice for Your Diet

Determining the carbohydrate content of Subway's wraps requires looking beyond the assumption that wraps are inherently healthier or lower-carb than sandwiches. With the tortilla base itself contributing a substantial amount of carbohydrates, the total can quickly escalate with the addition of high-sugar sauces, dressings, and other toppings. While some wraps, like the Veggie Delite, may contain a high number of carbs from the base, they can still be a nutritious option due to the abundant fresh vegetables and low fat content. For those on a strict low-carb diet, customizing a sandwich on lower-carb bread or choosing a salad may be a more suitable choice. Ultimately, the healthiest and most diet-friendly Subway meal depends less on the choice between a wrap or a sub, and more on the specific ingredients you choose to include. Always check the latest nutritional information on Subway's official website to confirm the values for your specific region and menu items. Click here for additional information.

Frequently Asked Questions

Subway does not offer a specific 'low-carb' tortilla. The standard flour tortilla wraps contain approximately 50 grams of carbohydrates, making them less suitable for a ketogenic or very-low-carb diet. For low-carb diners, a chopped salad is often the best option.

Not necessarily. While they might seem lighter, a Subway wrap tortilla often contains more calories and carbohydrates than a 6-inch sub on a lower-carb bread, such as the 9-Grain Wheat. The healthiness ultimately depends on your choice of fillings, sauces, and toppings.

To lower the carbohydrate count of your wrap, you can focus on the fillings. Opt for lean meats like oven-roasted chicken, pile on non-starchy vegetables, and avoid sugary sauces and excess cheese. A vinegar-based dressing is preferable to a creamy or sweet one.

The Veggie Delite wrap, which features the standard flour tortilla and fresh vegetables, contains approximately 56 grams of carbohydrates. While this is a higher carb count due to the wrap, it is still a nutritious option thanks to the fiber and nutrients from the vegetables.

The Veggie Delite wrap has been cited as a nutritious option, but it is important to remember that all nutrition figures are for the base items without additional toppings or dressings. Always check the specific numbers, as 'Fresh Fit' branding may vary by region.

No, the total carbohydrate content of each Subway wrap varies based on the fillings you choose. The wrap tortilla itself provides a consistent base of around 50g of carbs, but toppings like sauces, additional protein, and cheese will increase the total amount.

For the most accurate and up-to-date nutritional information, it is best to consult Subway's official website or download their allergen and nutrition information PDFs. This will ensure you have the correct data for your specific region and menu items.