What is the best low carb bread at Subway?

November 11, 2025 •

3 min read

Subway's standard bread options, like the Artisan Italian, contain over 35 grams of carbohydrates per 6-inch serving. If you're following a keto or low-carb diet, the traditional bun is out, making the quest for the best low carb bread at Subway crucial.

Quick Summary

An analysis of Subway's menu reveals the once-tested Hero Bread as the lowest-carb option, though its availability is limited. Alternatives include ordering a salad or a protein bowl to eliminate bread entirely, or using a lettuce wrap for a much lower-carb meal.

Key Points

Hero Bread is the lowest carb option: With only one net carb per 6-inch serving, Hero Bread was the best option, but it's only available in extremely limited test markets.
Protein Bowls are a reliable alternative: These offer all the fillings of a sub without the carb-heavy bread, making them a safe and permanent menu choice.
Salads are customizable and low-carb: Ordering any sub as a salad gives you a flexible, low-carb base, but be cautious of high-sugar dressings.
Lettuce wraps are a popular custom order: Many locations will prepare your sub fillings as a lettuce wrap for a carb-free 'sandwich' experience.
Check for Hero Bread availability: Since its availability is not widespread, you must call your local Subway to see if they carry Hero Bread.
Be mindful of sauces and toppings: To keep your meal low-carb, stick to vinaigrettes, ranch, or chipotle southwest and avoid sugary sauces.
The best approach is often bread-free: For most low-carb diners, the most practical solution is to avoid bread and opt for a salad or protein bowl.

Navigating Subway's Low-Carb Landscape

For those on a ketogenic or other low-carb diet, finding suitable options at a fast-food restaurant like Subway can be a challenge. The core of a traditional sub—the bread—is packed with carbohydrates and sugar, making it unsuitable for most low-carb plans. This guide will walk you through the options, from the short-lived but highly praised Hero Bread to the more permanent and reliable menu choices.

The Rise and Fall (and Potential Return) of Hero Bread

In October 2021, Subway tested a low-carb bread option called Hero Bread, containing just one gram of net carbs, zero grams of sugar, 12 grams of protein, and 26 grams of fiber in a 6-inch serving. While a promising low-carb choice, its availability was limited to select test markets and was largely discontinued. Though some reports suggest it might be found in very select locations, it is not a widely available option for most customers. If you can find it, Hero Bread is the lowest carb bread at Subway.

Permanent Low-Carb Alternatives at Subway

Since Hero Bread is not widely available, most low-carb diners need reliable alternatives. Subway offers several permanent options to enjoy a meal without high-carb bread.

The Protein Bowl

Subway's Protein Bowls are an excellent bread-free choice, offering the same portion of protein, vegetables, cheese, and sauces as a footlong sub but without the carbs. This provides a high-protein, low-carb meal.

The Salad

Any sub can be ordered as a salad, allowing for customization with your preferred protein, cheese, and low-carb vegetables. Be mindful of high-carb dressings like Sweet Onion sauce, opting for lower-carb choices such as vinaigrette or ranch.

The Lettuce Wrap

A lettuce wrap is a good option if you prefer a sandwich-like experience. You can request your sub fillings to be wrapped in lettuce leaves, a common custom order at most locations.

Comparison of Low-Carb Subway Options


Option	Net Carbs (6-inch equivalent)	Availability	Pros	Cons
Hero Bread	1g	Extremely limited (test markets only)	Very low carbs, tastes like traditional bread	Extremely difficult to find
Protein Bowl	Varies by protein and veggies	Permanent menu item	All the sub toppings in a low-carb format, high protein	No 'sandwich' experience
Salad	Varies by dressing and veggies	Permanent menu item	Fully customizable, can be very low carb	Must be careful with high-sugar dressings
Lettuce Wrap	Varies by fillings	Common custom request	Mimics a sandwich, very low carb	Not an official menu item, some assembly required

Building the Perfect Low-Carb Subway Meal

To keep your meal low-carb, focus on protein and non-starchy vegetables. Choose proteins like roast beef, turkey, chicken, or tuna. Fill up on greens, onions, peppers, cucumbers, and tomatoes. Select provolone or shredded cheese and low-carb sauces such as oil and vinegar, ranch, or chipotle southwest. Avoid sugary sauces like teriyaki glaze or sweet onion.

The Final Verdict

While Hero Bread is technically the lowest carb bread at Subway, its limited availability makes it impractical for most. The best low-carb strategy involves skipping the bread and choosing a protein bowl, salad, or lettuce wrap. These provide reliable and customizable low-carb meals.

Conclusion

For those on a low-carb or keto diet, the most practical answer to "What is the best low carb bread at Subway?" is often to choose a breadless option. While Hero Bread offered a great low-carb solution, its limited availability means Protein Bowls and salads are the most reliable alternatives. By choosing these options and customizing with low-carb ingredients and sauces, you can enjoy a satisfying and diet-friendly Subway meal.

Note: Due to the limited nature of Hero Bread, it's recommended to call your local Subway to confirm availability.

Authoritative Outbound Link

For more detailed nutritional information and ingredients on Hero Bread, visit the official manufacturer's website: Hero Bread Co.

Frequently Asked Questions

Hero Bread was a limited-time test product and is not widely available. Some reports indicate it can be found in very select locations, but it is best to call your local Subway to confirm.

If Hero Bread is not available, the best option is to forgo the bread entirely. Choose a Protein Bowl, a salad, or ask for a lettuce wrap to keep your carb count low.

Most standard 6-inch bread rolls at Subway, like the Artisan Italian, contain over 35 grams of carbohydrates, making them unsuitable for most low-carb diets.

Yes, you can. You can order any sub as a Protein Bowl or a salad, which includes all the fillings without the bread. Alternatively, you can ask for a lettuce wrap.

For low-carb options, stick with oil and vinegar, ranch, or chipotle southwest sauces. Avoid sweet and sugary dressings like the Sweet Onion sauce.

You can increase the protein by adding double meat to your salad or protein bowl. This boosts the protein without significantly adding to the carb count.

No, Subway's flatbread is not a low-carb option. A 6-inch flatbread can have up to 40 grams of carbohydrates and is not recommended for a low-carb diet.