Nutrition Diet: What is the lowest carb option at Subway?

October 8, 2025 •

4 min read

According to nutritional data, the bread at Subway is the primary source of carbohydrates, with a 6-inch multigrain bread containing 36g of total carbs. This makes understanding what is the lowest carb option at Subway? crucial for anyone following a low-carb diet and trying to navigate the fast-food menu successfully.

Quick Summary

The lowest carb choice at Subway is a protein bowl or salad with low-carb meats like turkey or tuna, lots of vegetables, and zero-carb dressings, completely omitting the bread.

Key Points

Ditch the Bread: The single most effective way to lower carbs at Subway is to choose a Protein Bowl or Salad instead of a sub.
Choose Lean Protein: Opt for un-sauced proteins like turkey breast, tuna, or oven roasted chicken, which have very low net carbs.
Embrace the Veggies: Pile on non-starchy vegetables like lettuce, spinach, and cucumbers to add nutrients and volume without significant carbs.
Select Low-Carb Dressings: Stick to oil and vinegar, Caesar, or ranch dressing and avoid sugary options like Sweet Onion Teriyaki sauce.
Know the Difference: A Protein Bowl contains a footlong's portion of meat, while a Salad has a 6-inch portion, so choose based on your desired protein intake.
Customize for Success: Ask for additional low-carb toppings like cheese, bacon, and avocado to enhance flavor and satiation.

The #1 Strategy: Ditch the Bread

When seeking the lowest carb option at Subway, the single most impactful decision you can make is to eliminate the bread entirely. A typical 6-inch sub roll can add anywhere from 24g to 36g or more in carbohydrates, making it a non-starter for strict low-carb or keto diets. Fortunately, Subway offers two excellent alternatives: the Protein Bowl and the Salad. Protein Bowls are designed to offer the same fillings as a footlong sub, but without the bread, resulting in a substantial, high-protein meal. Salads provide a smaller portion of meat, equivalent to a 6-inch sub, but with a generous serving of vegetables. Opting for either of these bases is the foundation for a truly low-carb Subway meal.

Building Your Low-Carb Subway Order

Building a meal that fits your low-carb goals requires careful selection of every component. Following these steps will help you create a delicious and satisfying order.

Step 1: Choose Your Base

Your first decision is between a Protein Bowl and a Salad. The primary difference is the quantity of protein. A Protein Bowl contains a footlong's worth of meat, while a Salad contains a 6-inch portion. If you are looking for a more filling, high-protein meal, the bowl is the better choice. If you prefer a lighter, veggie-heavy lunch, the salad is ideal.

Step 2: Select Your Protein

Not all proteins are created equal when it comes to carb counts. To minimize carbs, focus on unprocessed, un-sauced meat options. The lowest-carb proteins include:

Turkey Breast (0g net carbs)
Tuna (in a bowl, 5-7g net carbs, depending on customization)
Oven Roasted Chicken (5-6g net carbs in a bowl)
Rotisserie-Style Chicken (5-7g net carbs in a bowl)
Steak (8g net carbs in a bowl)

Step 3: Load Up on Low-Carb Veggies

Veggies add fiber, vitamins, and bulk without a significant carb impact. Most are very low in net carbs. Load up on:

Lettuce
Spinach
Cucumbers
Green peppers
Onions
Olives
Pickles
Jalapeños

Step 4: Add Zero or Low-Carb Toppings

Some toppings are perfect for a low-carb diet, adding flavor and fat without excess carbs.

Cheeses: Monterey Cheddar and Mozzarella are low-carb options.
Avocado: Sliced or smashed avocado adds healthy fats with very low net carbs.
Bacon: A great way to add flavor and fat with minimal carbs.

Step 5: Choose Your Dressing Wisely

Dressings can be a hidden source of sugar and carbs. Avoid options like Sweet Onion Teriyaki, which are very high in sugar. Stick to the following:

Oil & Vinegar: A classic zero-carb choice.
Caesar Dressing: Another zero-carb dressing.
Ranch: A low-carb choice at around 1g net carb per serving.
Chipotle Southwest: A savory, low-carb sauce with 1g net carb per serving.

Comparison of Lowest Carb Options

To illustrate the difference, here is a comparison of two potential low-carb Subway meals (carb counts are approximate net carbs and can vary by location and ingredients). The base for these is a Protein Bowl, which offers a larger portion of meat than a salad.


Meal	Core Ingredients	Protein	Estimated Net Carbs	Notes
Tuna Protein Bowl	Tuna salad mix, lettuce, spinach, cucumber, olives, avocado, oil & vinegar	26g	~5-7g	The mayonnaise in the tuna mix contributes some fat and minimal carbs.
Oven Roasted Turkey Protein Bowl	Oven roasted turkey, lettuce, spinach, green peppers, onions, Monterey cheddar cheese, Caesar dressing	23g	~5-8g	A very lean protein choice, keeping net carbs and calories low.
Spicy Italian Protein Bowl	Pepperoni, salami, lettuce, spinach, olives, onions, Chipotle Southwest sauce	20g	~6-9g	The cured meats contribute a bit more sodium, but are still very low carb.

Navigating the Menu for Low-Carb Success

When placing your order, be clear with the Subway employee. Start by asking for a "Protein Bowl" or "Salad." Specify the protein first, then list your desired vegetables, cheese, and low-carb dressing. Always avoid dressings labeled as "Sweet" or "Teriyaki," as they contain high amounts of sugar. A quick check on the Subway nutrition portal can help you confirm the latest carb counts for toppings and dressings.

Conclusion: Achieving Your Lowest Carb Meal at Subway

The lowest carb option at Subway is unequivocally a protein bowl or salad, ordered without the high-carb bread. By focusing on low-carb proteins like turkey breast, tuna, or rotisserie chicken, loading up on non-starchy vegetables, and selecting a zero or low-carb dressing like oil and vinegar or Caesar, you can create a satisfying meal that aligns perfectly with a low-carb diet. With a bit of customization, Subway can be a reliable fast-food option for maintaining your nutritional goals.

For more detailed nutritional information and to check ingredients, you can visit the official Subway Nutrition Information page.

Frequently Asked Questions

The lowest carb breakfast option is to order an egg, cheese, and meat combination (like bacon or ham) without the wrap or bread. Ask for it to be served in a bowl or on a salad base.

Yes, most cheeses at Subway, such as Monterey Cheddar and Mozzarella, are very low in carbohydrates and can be added to your bowl or salad.

You should avoid all sauces that are high in sugar, especially the Sweet Onion Teriyaki sauce.

No, Subway wraps are not a low-carb alternative. They are typically high in carbohydrates, making them unsuitable for a strict low-carb or keto diet.

A Subway Protein Bowl contains a footlong's worth of meat, whereas a Subway Salad contains a 6-inch portion of meat. The bowls are designed to be more protein-heavy.

Yes, aside from oil and red wine vinegar, other low-carb condiment options include Caesar, Ranch, and Chipotle Southwest sauce, all with very low net carb counts per serving.

A Veggie Delite Salad is a very low-carb choice, with approximately 5g net carbs without dressing. However, if you add sauces or eat it on bread, the carb count will increase significantly.