How many carbs does an italian sub have?

October 25, 2025 •

5 min read

The carbohydrate count of a typical large Italian sub can exceed 60 grams, with the bread being the most significant contributor. Understanding this breakdown is key to managing your intake, so let's explore exactly how many carbs does an italian sub have and how each component adds up.

Quick Summary

The carb count for an Italian sub varies greatly, primarily determined by its size and ingredients. The bread provides the majority of carbohydrates, while meats, cheeses, and vegetables contribute minimally. Customizing your sub can significantly reduce its total carb count.

Key Points

Bread is the main carb source: The sub roll or baguette accounts for the majority of carbohydrates in an Italian sub, with a footlong version often containing over 60 grams.
Meats and cheeses are low-carb: The traditional Italian sub fillings like salami, ham, and provolone are rich in protein and fat but contribute minimally to the total carb count.
Dressings can be a hidden carb source: While a basic oil and vinegar mix is low-carb, some pre-made or creamy Italian dressings contain added sugars that increase the overall carbohydrate content.
Opt for a 'Sub in a Tub': For a very low-carb meal, you can skip the bread and enjoy all the fillings as a salad, often referred to as an 'Italian sub in a tub'.
Consider lettuce wraps: Using large lettuce leaves as a wrap is an easy and effective way to significantly reduce the carb count while still enjoying the full flavor profile of the sub.
Varying carb counts exist: Nutritional information for Italian subs can differ significantly across restaurants due to differing bread, dressing, and portion sizes, emphasizing the need to check specific sources.

The Primary Culprit: Italian Bread

For most Italian subs, the bread is the single largest source of carbohydrates. An Italian sub roll or baguette, particularly a footlong, can contain a substantial amount of carbs on its own. For instance, a medium-sized 6-inch sub roll might have around 38g of carbohydrates, with a footlong easily reaching 60g or more depending on the bakery and ingredients. The refined white flour used in many sub rolls is a significant factor in their high carb content. The bread's contribution is also where customization offers the most impact for those monitoring their carbohydrate intake.

The Supporting Cast: Meats and Cheeses

In a standard Italian sub, the assortment of meats—such as salami, pepperoni, and ham—along with provolone or mozzarella cheese, provides protein and fat but very few carbohydrates. For example, cured Italian meats and most hard cheeses are naturally low in carbs, making them excellent choices for filling out your sub without a large carb penalty. A generous helping of these ingredients adds flavor and texture, while also increasing the protein content, which can help promote a feeling of fullness. This is especially true for keto-friendly versions of Italian subs that focus on these ingredients.

Dressings and Vegetables: Minor Contributors

Fresh vegetables like lettuce, tomatoes, onions, and peppers are largely negligible in terms of their carbohydrate impact. They provide vitamins, minerals, and fiber, adding volume and a refreshing crunch for very few calories or carbs. Where carbs can creep in, however, is through the dressing. While a light olive oil and vinegar drizzle adds minimal carbs, some bottled or creamy Italian dressings might contain added sugars. Checking the nutritional information for specific brands can help you choose a lower-carb option, as some light versions may have as little as 2g of carbs per serving.

A Tale of Two Subs: Nutritional Comparison

Here is a comparison between a traditional 12-inch Italian sub and a lower-carb, customized version. This demonstrates how ingredient choices can drastically alter the final carb count.


Feature	Traditional 12-inch Italian Sub	Low-Carb Italian Sub (Lettuce Wrap)
Bread/Wrap	Footlong Italian Roll (~60g+ carbs)	Large Lettuce Leaves (minimal carbs)
Meats	Salami, Ham, Pepperoni (standard portions)	Salami, Ham, Pepperoni (similar portion)
Cheese	Provolone or Mozzarella (standard slices)	Provolone or Mozzarella (similar portion)
Dressing	Standard Italian Dressing	Olive Oil & Vinegar
Vegetables	Lettuce, Tomato, Onion, Peppers	All fresh vegetables added
Approx. Total Carbs	65-80+ grams	Under 10 grams

Strategies for a Lower-Carb Italian Sub

For those looking to enjoy the flavors of an Italian sub without the high carb count, several simple modifications can be made:

Embrace the 'Sub in a Tub': Skip the bread entirely and enjoy all the meat, cheese, and vegetable fillings in a bowl or plate. This is essentially a delicious Italian deli salad.
Wrap it Up: Use large, fresh lettuce leaves (like romaine) as a wrap for your fillings. This provides a crunchy vessel for all the classic sub components.
Choose a Different Base: Some people opt for low-carb tortillas or wraps instead of traditional sub bread. Zero-carb options are also available.
Go Light on Sugary Dressings: Stick to a simple mixture of olive oil and red wine vinegar, or ask for your sub to be made with a very light hand on any pre-made Italian dressings.
Portion Control: If you prefer to stick with a traditional roll, consider ordering a smaller size, such as a 6-inch sub, and eating only half to moderate your carb intake.

Factors Influencing the Carb Count

Beyond the obvious impact of the bread, other factors can cause variations in the total carb count of an Italian sub. The exact type of bread used, for example, can make a difference; some rolls may have a higher sugar content than others. Portion sizes are also critical—a footlong will have double the bread of a 6-inch sub. The type of meat and cheese generally has less impact, but some processed deli meats can have trace amounts of added sugars, although they are typically minimal. Lastly, the dressing can either be a negligible factor or a hidden source of carbs if it contains high-fructose corn syrup or other sweeteners.

A Closer Look at Chain Restaurant Subs

Italian subs from national and regional chain restaurants can have widely different nutritional profiles, mainly due to variations in bread recipes and portion sizes. For instance, a 12-inch Italian sub from one chain was reported to have 80g of carbs, while a footlong from another was closer to 60g. This highlights the importance of checking a specific restaurant's nutritional information if you are closely tracking your macros. Reputable sources like Nutritionix and CalorieKing often provide this data.

Conclusion: Finding the Right Balance

An Italian sub, while delicious, is not typically a low-carb meal, primarily because of the bread. However, for those on a reduced-carb diet, enjoying the classic combination of Italian meats, cheeses, and veggies is still possible by making smarter choices. Opting for a lettuce wrap or a sub-in-a-bowl is a fantastic way to enjoy the intense flavor profile without the carb load. By understanding the nutritional composition and leveraging a few simple strategies, you can easily balance flavor and nutritional goals, making this classic sandwich a versatile addition to your diet. For specific nutrient details on various foods, including sub ingredients, consulting databases like Nutrition Value can be helpful.

Conclusion: Balancing Flavor and Nutrition

An Italian sub, while undeniably delicious, is not a naturally low-carb meal, with the bulk of its carbohydrates originating from the bread. Nevertheless, for those monitoring their intake, it's a versatile dish that can be easily customized. By opting for a lettuce wrap or a 'sub in a tub' approach, you can enjoy the rich, savory flavors of the meats, cheeses, and vegetables without the high carbohydrate load. Understanding the nutritional breakdown of each component empowers you to make informed decisions and transform a classic sandwich into a healthier meal option that perfectly aligns with your dietary needs. The key is mindful customization, proving you don't have to sacrifice flavor for nutritional goals.

Frequently Asked Questions

The primary source of carbohydrates in an Italian sub is the bread roll. A standard footlong Italian sub roll can contain upwards of 60 grams of carbohydrates, making it the most significant contributor to the total carb count.

No, the typical cured Italian meats like salami, pepperoni, and ham are naturally low in carbohydrates. They are primarily a source of protein and fat, so they do not add a significant amount of carbs to the sub.

You can enjoy the flavors of an Italian sub on a keto diet by making modifications. To make it keto-friendly, you must eliminate the bread and consume the fillings as a 'sub in a tub' or use a low-carb alternative like a lettuce wrap or a zero-carb tortilla.

The carb content of Italian sub dressings varies. A simple oil and vinegar mix has very few carbs. However, many pre-made and creamy dressings contain added sugars, which can increase the carbohydrate count. Always check the label or ask about the dressing ingredients.

To reduce the carbs, you can opt for a lettuce wrap instead of a bread roll, make it a salad (a 'sub in a tub'), or choose a low-carb wrap. You should also go light on or avoid sugary dressings.

Sub size makes a substantial difference to the carb count. A 12-inch sub can contain more than double the carbohydrates of a 6-inch sub, primarily due to the extra bread. Portion control is a key strategy for managing intake.

No, the vegetables typically found in an Italian sub—such as lettuce, tomatoes, onions, and peppers—contribute minimal carbohydrates. They are a healthy addition that adds fiber and nutrients with little impact on the total carb count.