How many carbs does a footlong Subway sandwich have?

November 23, 2025 •

3 min read

The carbohydrate content of a footlong Subway sandwich varies, with some options containing over 90 grams. Bread is a major contributor to this total. Knowing the carb count is crucial for managing dietary intake.

Quick Summary

Carb counts in a Subway footlong vary greatly based on the bread, protein, cheese, and toppings. Customization is key to controlling macro intake. Low-carb protein bowls are also available.

Key Points

Carb Count Variability: The carb count for a footlong Subway varies greatly, often ranging from 87g to over 117g, depending on the sandwich and customizations.
Bread is the Main Carb Source: The bread type is the single biggest factor influencing the sandwich's total carbohydrate content.
Customization is Key: Choosing low-carb ingredients like lean proteins and non-starchy vegetables can significantly reduce the overall carb total.
Hidden Carbs in Sauces: Sweet sauces like Sweet Onion Teriyaki can add a surprising number of carbs and sugar, while oil and vinegar are low-carb alternatives.
Explore Alternatives: For very low-carb diets, choosing a "No Bready Bowl" or a salad eliminates the bread entirely, making it easy to manage carb intake.
Net Carbs vs. Total Carbs: Focusing on net carbs (total carbs minus fiber) can give a more accurate picture, especially for those on specific dietary plans.
Sweet Onion Chicken Teriyaki is High-Carb: The footlong Sweet Onion Chicken Teriyaki is one of the highest-carb footlongs, with approximately 117g of carbs.
Veggie Delite® is Lower-Carb: The footlong Veggie Delite® is among the lowest-carb footlongs, with around 87g of carbs.

The Dominant Carb Source: Bread Choice

The bread is the most significant source of carbohydrates in any footlong Subway sandwich. Bread alone can account for a considerable portion of the total carb count, often exceeding 80 grams. Subway offers various bread options. These include Italian White and Hearty Multigrain, with carbohydrate values that differ. A footlong on Nine-Grain Wheat bread can have a high carbohydrate content before any fillings are added. Awareness of different bread types and their nutritional profiles is essential for anyone mindful of their carb intake.

The Influence of Toppings and Condiments

Beyond the bread, the choices for protein, cheese, veggies, and sauces affect the final carbohydrate count. Sauces like Sweet Onion Teriyaki or marinara can add several grams of sugar and carbohydrates, while simple vinegar and oil add virtually none. Cheese also contributes, but its impact on carbs is less significant than the bread. Every ingredient in the sandwich must be considered for an accurate count.

Approximate Carb Breakdown of Popular Footlong Subs

To demonstrate the variance, here's a comparison table of the approximate carbohydrate content for popular footlong Subway sandwiches, based on standard ingredients (excluding optional additions like extra cheese or sauces):


Footlong Sub	Approximate Total Carbs (g)
Sweet Onion Chicken Teriyaki	117g
Steak & Cheese	96g
Subway Club®	92g
Black Forest Ham	92g
Veggie Delite®	87g

This table shows a significant difference between the high-carb Sweet Onion Chicken Teriyaki and the lowest-carb Veggie Delite. These values serve as a baseline and can change with personal customization.

Customization Strategies for a Lower Carb Footlong

Customization is the best tool for those looking to reduce carb intake while enjoying a Subway meal. Consider these strategies:

Choose bread wisely: Select a low-carb alternative, such as Hero bread, which offered a one-net-carb footlong option. However, availability may vary. Alternatively, ditching the bread entirely for a salad or a 'No Bready Bowl' is the most effective approach.
Add low-carb veggies: Spinach, lettuce, cucumbers, peppers, and onions are packed with nutrients and fiber and have very few carbohydrates. Add them to increase volume and flavor without significantly increasing carbs.
Be mindful of sauces: Creamy, sweet, and sugary sauces add hidden carbs and sugar. Opt for simpler, lower-carb condiments like mustard, vinegar, and oil.
Prioritize lean proteins: Grilled chicken, roast beef, and turkey are excellent choices for adding protein without a high carbohydrate load. Avoid breaded or sauced meat options.

Understanding Net Carbs vs. Total Carbs

When counting carbohydrates, especially for a keto or low-carb diet, it's helpful to understand the difference between total carbs and net carbs. Total carbs represent all the carbohydrates in a food. Net carbs subtract the fiber and certain sugar alcohols from the total, as these are not fully absorbed by the body. For example, a Footlong Subway Club has 92g of total carbs and 82g of net carbs, thanks to its 10g of fiber. Focusing on net carbs can provide a more accurate picture of the food's impact on blood sugar.

Conclusion: Making Informed Subway Choices

While the answer to "how many carbs does a footlong Subway sandwich have?" is not a single number, understanding the key factors allows for informed ordering. The bread choice is the most significant factor, but intelligent customization of toppings and sauces can make a considerable difference. With the availability of low-carb alternatives like protein bowls, it's easier than ever to enjoy a meal at Subway that aligns with dietary goals. Making strategic choices and being mindful of ingredients helps control the carbohydrate content of a footlong sandwich. The official Subway nutrition information is the most reliable source for specific product details.

Considerations for a Lower-Carb Subway Footlong

Replace bread with a bowl: A 'No Bready Bowl' provides a footlong's worth of fillings without carb-heavy bread.
Focus on lean protein: Opt for turkey breast, roast beef, or rotisserie-style chicken as the base.
Use low-carb condiments: Choose mustard, oil, and vinegar over sweet or creamy dressings.
Load up on veggies: Free-add vegetables like spinach, lettuce, onions, and bell peppers offer fiber and nutrients without significantly increasing carbs.
Be mindful of cheese: While low-carb, cheese adds calories and fat, so use it sparingly or choose a reduced-fat option.
Use official resources: Refer to Subway's nutritional documents for the most accurate and up-to-date information on carb counts.

Frequently Asked Questions

The total carbohydrate count for a footlong on Italian bread is not a fixed number and depends on all fillings, but the bread itself contains a significant amount of the total carbs.

Among the traditional footlong sandwiches, the Veggie Delite® typically has the lowest carbohydrate count, starting around 87g, not including customized additions.

Reduce carbs by swapping the bread for a 'No Bready Bowl', choosing leaner meats, and opting for non-sugary sauces like mustard, oil, and vinegar.

Yes, Hero bread was a tested product offering a very low net carb footlong option. However, its availability may vary by location, so it's best to check with your local store.

While cheese does add to the overall count, its contribution to total carbohydrates is relatively minor compared to the bread and certain sauces. It primarily adds fat and protein.

A footlong Steak & Cheese has approximately 96 grams of carbohydrates, though this can vary with additional toppings and sauces.

Net carbs are total carbohydrates minus dietary fiber. For a Subway sandwich, the net carb value is lower than the total carb count due to fiber from the bread and vegetables.

Yes, ordering any footlong sub as a salad is an excellent way to reduce carbs significantly by eliminating the bread, which contains the bulk of the carbohydrates.

No, toasting the sandwich does not change its carbohydrate count. It only affects the temperature and texture of the bread and fillings.