Finding Out: What Bread at Subway Has the Least Carbs?

October 5, 2025 •

4 min read

With many fast-food buns containing upwards of 40 grams of carbohydrates, it is no surprise that carb-conscious diners seek out the lowest-carb options available. When building a sandwich at a popular chain, a common question arises: what bread at Subway has the least carbs? This guide explores the best bread options and alternative choices to help you stay on track with your nutritional goals.

Quick Summary

The lowest net carb bread option at Subway is the Hero Bread, but its availability is limited. Other lower-carb choices include the Flatbread and Hearty Multigrain, though the best approach for very low-carb diets is to opt for a salad or protein bowl instead of bread entirely.

Key Points

The Lowest Carb Option: Hero Bread, when available, offers the lowest net carbs (just 1g for a 6-inch) due to its high fiber content.
Limited Availability: Hero Bread is not a permanent, nationwide offering, so its presence is not guaranteed at every Subway location.
Next-Best Bread Alternatives: If Hero Bread is unavailable, the Flatbread and Hearty Multigrain are better choices than wraps or standard white breads for a lower total carbohydrate count.
The Ultimate Low-Carb Meal: For the strictest low-carb approach, convert any sub into a salad or protein bowl and skip the bread entirely.
Watch Your Sauces: Certain dressings, like Sweet Onion, are high in sugar and carbs; stick to simple sauces like oil and vinegar, ranch, or chipotle southwest.
Build Wisely: Focus on high-protein fillings (like turkey, steak, or chicken) and low-carb vegetables (lettuce, spinach, cucumbers) to create a filling, low-carb meal.

The Ultimate Low-Carb Option: Hero Bread

For those adhering strictly to a low-carb or ketogenic diet, the absolute best bread option available at select Subway locations is Hero Bread™. This specialty bread is an outlier from the standard offerings and is produced by a food tech startup called Hero Labs. Its nutritional profile is a game-changer for dieters, with a 6-inch sub roll containing just 1 gram of net carbohydrates. The 'net carbs' calculation subtracts the high dietary fiber content, which the body does not fully digest, from the total carbohydrates. However, it is crucial to note that this revolutionary option is not available nationwide and was initially tested in limited markets. Always check with your local restaurant to confirm availability before heading out for your low-carb sub.

Hero Bread is made with ingredients that help reduce the overall carbohydrate load, including resistant wheat starch and added dietary fiber. A six-inch serving also offers 12 grams of protein, a significant amount of fiber, and no added sugar. While some online keto community members report it slightly impacts ketosis, it remains the most direct low-carb bread option Subway has offered.

Next-Best Bread Choices When Hero Is Not Available

If Hero Bread is not on the menu at your local Subway, you will need to consider the regular bread lineup. The lowest carb counts among the standard breads typically belong to the Artisan Italian and Hearty Multigrain. It is important to compare the total carbohydrate figures, as these do not contain the resistant starch found in Hero Bread. The standard wraps are not a lower-carb alternative; in fact, their carb counts can be quite high.

Flatbread: This option is a solid choice for reducing carbs compared to the highest-carb selections. A 6-inch serving contains 24 grams of carbs and just 1 gram of fiber, making the net carbs 23 grams. It is also one of the lowest-calorie breads on the menu. A wrap, surprisingly, often contains more carbs than a 6-inch sub roll, so the Flatbread is a better choice if you are aiming for a lower carb count.
Hearty Multigrain: This bread offers more fiber and protein than the Artisan Italian or Flatbread but has a slightly higher total carb count. A 6-inch serving has 36 grams of total carbohydrates and 3 grams of dietary fiber, for 33 grams of net carbs. The additional fiber can help with satiety and blood sugar management.
Artisan Italian: The classic white bread option is not the best for low-carb diets but is still a better choice than some of the other more processed bread products. A 6-inch serving contains 39 grams of total carbohydrates and only 1 gram of fiber, resulting in 38 grams of net carbs.

The Truest Low-Carb Alternative: No Bread

For those on a strict ketogenic diet or simply looking to minimize carbohydrates entirely, the best approach is to skip the bread altogether. Subway makes this easy by offering all their subs as salads or protein bowls.

Subway Salads and Protein Bowls Converting your favorite sub into a salad or protein bowl instantly eliminates the highest source of carbohydrates. You can choose from a variety of fresh ingredients and pile on the low-carb veggies and proteins. Protein bowls are essentially a salad with a larger portion of meat, and they make for an incredibly filling and low-carb meal.

Here is a list of some low-carb meats and toppings to include:

Turkey Breast (0g net carbs)
Rotisserie-Style Chicken (5g net carbs in a bowl)
Steak (8g net carbs in a bowl)
Tuna (5g net carbs in a bowl)
Pepperoni and salami from the Spicy Italian (low net carbs)
Lettuce, Spinach, Cucumbers, Green Peppers, Black Olives, Jalapeños (very low net carbs)
Cheese (Monterey Cheddar, Mozzarella) (very low net carbs)

Low-Carb Dressing Options Be mindful of dressings, as they can quickly add hidden sugars and carbohydrates. Stick to these low-carb choices:

Red Wine Vinegar (0g net carbs)
Oil and Vinegar (0g net carbs)
Ranch (1-2g net carbs)
Chipotle Southwest (1-2g net carbs)
Caesar (0-1g net carbs)

Comparison Table: Subway Bread Options (6-inch)


Bread Option	Calories	Total Carbs (g)	Dietary Fiber (g)	Net Carbs (g)	Availability
Hero Bread	100	27	26	1	Limited (Test Markets)
Flatbread	140	24	1	23	Widespread
Hearty Multigrain	200	36	3	33	Widespread
Artisan Italian	210	39	1	38	Widespread
Wrap (Traditional)	300	50	2	48	Widespread

What to Avoid on a Low-Carb Subway Diet

To keep your carb count in check, it's wise to avoid a few key items. Wraps, in particular, are deceivingly high in carbs and should be avoided. Additionally, many of the sauces, particularly those with a sweeter profile like Sweet Onion, contain a significant amount of sugar and carbs. Toppings like croutons, although not on the standard menu, should also be avoided in salads. Choosing a protein bowl with a simple oil and vinegar or ranch dressing is the safest and most effective strategy for minimizing carbohydrates while still enjoying a satisfying and filling meal.

Conclusion

When it comes to the question, what bread at Subway has the least carbs?, the clear winner is Hero Bread, but its limited availability makes it a viable option for only a select few. For most diners, the lowest-carb strategy is to forgo the bread entirely and order a salad or protein bowl, which allows for maximum control over ingredients. If you must have a bread base and cannot access Hero Bread, Flatbread offers the next-best carb count, followed by the Hearty Multigrain. By understanding the nutritional facts and making smart substitutions, you can easily enjoy a low-carb and nutritious meal at Subway. You can find more information about Hero Bread and its ingredients at the official company website, hero.co.

Frequently Asked Questions

No, despite popular belief, the standard Subway wraps are generally higher in carbohydrates and calories than a 6-inch serving of most Subway bread options. For example, a 6-inch Flatbread often has fewer carbs than a wrap.

Net carbs are the carbohydrates that your body can digest and absorb, and are calculated by subtracting the grams of dietary fiber from the total carbohydrates. For people on low-carb or keto diets, focusing on net carbs provides a more accurate picture of a food's impact on blood sugar levels.

Yes, but you will need to customize your order. Instead of a breakfast sandwich on a traditional roll, order the egg and cheese with your choice of meat and vegetables, and ask for it in a protein bowl or salad instead of bread.

No, Hero Bread has been tested in specific markets in the US but is not available in all regions or countries. Availability can vary, so it's always best to check with your local store.

Low-carb-friendly sauces include oil and vinegar, red wine vinegar, ranch, chipotle southwest, and Caesar dressing. Sauces like Sweet Onion are high in sugar and should be avoided.

To minimize carbs, avoid all standard breads and wraps, and steer clear of toppings like croutons. Additionally, be mindful of high-sugar sauces and dressings.

A protein bowl is a menu option at Subway that essentially serves the ingredients of a sub in a bowl, without any bread. This allows you to have all the meats, cheeses, and vegetables in a salad-like format, making it an excellent low-carb meal.