What is the keto friendly bread at Subway?

December 6, 2025 •

5 min read

Subway has made efforts to offer more diet-conscious options, but for keto followers, the bread is usually off-limits due to its high carb count. The company previously tested a special keto friendly bread, known as Hero Bread, but its availability has always been limited and is often discontinued in many areas.

Quick Summary

This guide explains the status of Subway's keto-friendly bread, Hero Bread, and its nutritional profile. It also provides comprehensive ordering strategies for maintaining a ketogenic diet at Subway, focusing on bread alternatives like protein bowls and salads.

Key Points

Hero Bread: Subway's only truly keto-friendly bread, but it is a limited-time, limited-market item and not consistently available.
Check Local Availability: Before visiting, call your specific Subway to ask if they currently carry Hero Bread, as national distribution is not guaranteed.
Avoid Regular Bread: All of Subway's standard bread, wraps, and flatbreads are high in carbs and not suitable for a ketogenic diet.
Order a Protein Bowl or Salad: The most reliable and effective keto option is to order your sandwich fillings in a Protein Bowl or a Salad instead of on bread.
Choose Low-Carb Fillings: Opt for protein sources like chicken, steak, or tuna, and load up on non-starchy vegetables and cheese to keep your meal keto.
Beware of Sugary Sauces: Stick to simple dressings like mayo or oil and vinegar and avoid high-sugar sauces like Honey Mustard and Sweet Onion Teriyaki.
Deconstruct Your Sandwich: The customizable nature of Subway means you can easily create a keto-compliant meal by leaving out the bread and sugary condiments.

Hero Bread at Subway: The 1-Net-Carb Option

In a previous limited-time offering, Subway tested a special low-carb bread from a company called Hero Labs, Inc.. This product, known as Hero Bread, delivered a significantly lower carbohydrate count compared to Subway's traditional bread options. A 6-inch Hero Bread roll contained just 1 gram of net carbs, along with 0 grams of sugar, 12 grams of protein, and 26 grams of fiber. These macros made it an excellent option for those following a ketogenic lifestyle who missed the classic sandwich experience.

Availability of Hero Bread

However, it is crucial for keto dieters to understand that Hero Bread is not a permanent menu fixture across all Subway locations. The initial tests were limited to select markets, and while some locations may still offer it, its availability is not guaranteed. The most reliable strategy is to call your local Subway ahead of time to confirm if they currently carry Hero Bread.

The Problem with Regular Subway Bread for Keto

All of Subway's standard breads are high in carbohydrates, making them unsuitable for a ketogenic diet. A 6-inch serving of Hearty Multigrain bread, for instance, contains 36 grams of net carbs, while a 6-inch Artisan Italian has a similar high count. This level of carbs would likely knock a person out of ketosis, the metabolic state where the body burns fat for fuel instead of glucose.

Comparing Bread and Low-Carb Alternatives

To illustrate the stark difference, let's look at a comparison of a traditional Subway bread versus a keto-friendly alternative.


Item	Calories (approx.)	Total Carbs (approx.)	Net Carbs (approx.)	Protein (approx.)
6" Artisan Italian Bread	180	38g	37g	7g
6" Hero Bread (if available)	100	27g	1g	12g
Subway Protein Bowl	Varies	Low	Very Low	High
Subway Salad	Varies	Low	Very Low	High

This table highlights why avoiding the standard bread is essential for keto. The protein bowl and salad options, without the bread, are the most reliable choices for a keto-compliant meal at Subway.

How to Build a Keto-Friendly Meal at Subway

Even without Hero Bread, Subway offers a wealth of options to create a satisfying and keto-friendly meal. The key is to deconstruct the sandwich concept and rebuild it as a bowl or salad.

Start with the Base: Instead of a sandwich, order a Protein Bowl or a Salad. This eliminates the primary source of carbs immediately. The Protein Bowl is essentially a footlong's worth of meat, cheese, and vegetables served in a container, making it a filling and high-protein meal.
Choose Your Protein: Most meats at Subway are excellent for keto. Options include: Steak and Cheese, Rotisserie-Style Chicken, Oven-Roasted Chicken, Tuna Salad, and various cold cuts like Black Forest Ham and Spicy Italian.
Load Up on Veggies: Pile on non-starchy vegetables to boost nutrients and fiber. Good choices are lettuce, spinach, cucumbers, green peppers, black olives, jalapeños, and pickles. Be mindful of onions, as they do contain carbs, though they are usually fine in moderation.
Add Healthy Fats: Increase the fat content by adding cheese and sauces. Options like provolone or shredded cheese are great. For sauces, stick to mayo or oil and vinegar. Avoid high-sugar options like Honey Mustard and Sweet Onion Teriyaki.
Be Mindful of Condiments: While many sauces are safe, it's always best to check the nutritional information or stick to simple, low-sugar dressings. A simple oil and vinegar dressing is a safe bet.

Beyond the Sandwich: Additional Keto-Friendly Subway Tips

To ensure your entire meal stays on track, consider these extra tips:

Customize Everything: Subway's customizable nature is a keto dieter's best friend. Don't be afraid to specify exactly what you want and don't want.
Watch for Hidden Carbs: Sauces and certain vegetables can add up. Ask to see the nutrition information or consult it online beforehand if you're tracking macros strictly.
Skip the Sides and Drinks: Avoid chips, cookies, and sugary sodas. Stick to water, unsweetened iced tea, or diet sodas.

Conclusion

While a universally available, keto friendly bread at Subway is not a reality for most customers, the past availability of Hero Bread shows the potential for low-carb options. For now, the most reliable and effective method for eating keto at Subway is to embrace the Protein Bowl or salad. By choosing a protein-rich base and loading up on non-starchy vegetables and healthy fats, you can build a delicious, satisfying, and completely keto-compliant meal without compromising your diet. Always remember to check with your specific Subway location regarding the availability of special items like Hero Bread before getting your hopes up.

Are Subway's wraps or flatbreads keto-friendly?

No, Subway's wraps and flatbreads, like their regular bread, are high in carbohydrates and not suitable for a strict ketogenic diet. A 6-inch flatbread can have around 36g net carbs, which is far too high.

Is Subway's Tuna Salad keto-friendly?

Yes, Subway's Tuna Salad is generally a good option for keto, as it is made with tuna and mayonnaise, which are both high in fat and low in carbs. Just be sure to order it in a salad or protein bowl.

How many net carbs are in Hero Bread?

If you are lucky enough to find it, a 6-inch Hero Bread roll contains only 1 gram of net carbohydrates. This is significantly lower than any of Subway's other standard bread options.

What are net carbs and how do I calculate them?

Net carbs are the total carbohydrates in a food minus the dietary fiber and sugar alcohols. The formula is: Total Carbs - Fiber - Sugar Alcohols = Net Carbs. For Hero Bread, with 27g total carbs and 26g fiber, the net carb count is 1g.

What is the difference between a Subway Protein Bowl and a Salad?

Subway's Protein Bowls are essentially the contents of a footlong sub served in a bowl, offering a larger portion of meat and toppings than a standard salad, but without the carbs of bread. A salad is a smaller, more traditional salad portion.

What kind of dressing or sauces are keto-safe at Subway?

Good choices for keto-friendly sauces include mayonnaise, olive oil blend, and red wine vinegar. It is best to avoid high-sugar options like Sweet Onion Teriyaki, BBQ sauce, and Honey Mustard.

What are the best keto fillings at Subway?

To build a delicious keto meal, focus on the meats and non-starchy vegetables. Protein options include rotisserie-style chicken, steak, tuna salad, and assorted cold cuts. Add toppings like lettuce, spinach, olives, pickles, jalapeños, and cheese.

Frequently Asked Questions

The only truly keto friendly bread that Subway has offered is Hero Bread, a special low-carb option with 1g net carbs per 6-inch roll. However, its availability is very limited and often only offered for a short time in specific test markets.

No, standard Subway bread contains a high amount of carbohydrates and is not suitable for a ketogenic diet. Most 6-inch rolls contain well over 30g of net carbs, which is far too much for someone following a keto diet.

No, Subway's wraps and flatbreads are also high in carbohydrates and should be avoided on a keto diet. They contain similar, and sometimes higher, carb counts than the standard sandwich rolls.

The best alternative is to order a Protein Bowl or a Salad. Both options include all the sandwich fillings—meat, cheese, and vegetables—without the bread, providing a filling and keto-compliant meal.

Most of Subway's meats are keto-friendly, such as Rotisserie-Style Chicken, Steak, Tuna Salad, and various cold cuts like ham and pepperoni. For cheeses, provolone and shredded cheese are good choices.

You should avoid all sugary sauces, including Sweet Onion Teriyaki, Honey Mustard, BBQ, and Subway's classic Vinaigrette which can contain added sugar. Stick to mayonnaise, oil, and vinegar for your dressing.

The most accurate way to check for Hero Bread availability is to call your local Subway store directly. Since it is not a nationally distributed product, you cannot rely on the menu advertised in other locations.