What is the lowest carb bread from Subway?

December 25, 2025 •

3 min read

According to nutritional data reviewed in early 2025, Subway's temporary Hero Bread option contains just 1 net carb per six-inch serving. While this is the absolute lowest carb bread from Subway, its limited availability means other options must be considered for those on a low-carb diet.

Quick Summary

This guide details the lowest carb bread options available at Subway, examining the nutritional information for standard menu items like Flatbread and 9-Grain Wheat. It reviews the previously available Hero Bread and offers advice on ordering low-carb meals, including protein bowls and salads, for managing carb intake.

Key Points

Hero Bread is the lowest carb option: When available, Hero Bread contains just 1 net carb per 6-inch sub, but its availability is limited and was a special test product.
Flatbread is the next best standard option: Among the permanently available breads, the 6-inch Flatbread offers one of the lowest total carb counts and contains no added sugar.
For strict keto, order a salad or protein bowl: The most effective way to minimize carbs is to skip the bread and get your sub's ingredients in a bowl or on a salad.
Watch out for hidden carbs in sauces and toppings: Dressings and certain toppings can increase the carb count, so choose your condiments carefully.
Consult official nutrition guides for accuracy: Availability and nutritional information can vary by location and time, so it is best to check the latest data directly from Subway.

Your Guide to the Lowest Carb Breads at Subway in 2025

For anyone monitoring their carbohydrate intake, navigating a fast-food menu can be a challenge. At Subway, the bread is the foundation of the meal and often the most significant source of carbs. Knowing which options are the best choice for a low-carb diet is essential. This article will help you identify the best options currently on the menu.

The Hero Bread Option: A Game-Changer (While it Lasted)

In late 2021, Subway briefly partnered with food tech startup Hero Labs to offer Hero Bread in select test markets. This low-carb marvel was revolutionary for those on keto or other low-carb diets, boasting just 1 net carb, 0 grams of sugar, and 26 grams of fiber in a 6-inch serving. However, this offering was a limited-time test and is no longer widely available across all locations. If you are exceptionally lucky, you might find it in an isolated test market, but for most, it is no longer an option.

Best Standard Bread Options for Lower Carbs

For most customers, the focus must shift to the standard menu items. While none of these will compare to the low net carb count of Hero Bread, some are significantly lower in carbohydrates than others. The key is to look at both the total carbohydrates and the fiber content to determine the net carb count, which is more relevant for many low-carb and ketogenic lifestyles.

Flatbread: For many years, the Flatbread was considered a top low-carb choice among the standard menu options. It is lower in carbohydrates than most other breads, with a 6-inch serving containing approximately 24 grams of carbs. It also has no added sugar. While not ultra-low-carb, it's a better choice than the higher-carb options. It does have a lower fiber content than some other selections, which means the net carb count is still relatively high.
Rye Bread: Nutrition data from early 2025 indicated that Rye Bread was another candidate for a lower-carb option, with a 6-inch serving containing around 190 calories and a moderate carb count. Its availability, however, can vary by region.
Artisan Italian: As a plain white bread, the Artisan Italian might seem counterintuitive for a low-carb diet. However, for those focusing solely on calorie and fat content, it's a relatively low option. Its fiber content is minimal, meaning the net carb count is not a major improvement over other standard options.

Comparison of 6-Inch Subway Breads

To make an informed decision, here is a comparison of some popular 6-inch bread options based on nutritional information available from various sources in 2025. Please note that exact figures can vary slightly depending on region and time of publication.


Bread Type	Calories (Approx.)	Total Carbohydrates (Approx.)	Dietary Fiber (Approx.)	Protein (Approx.)	Notes
Hero Bread (Limited Availability)	100	~27g	26g	12g	Exceptional for keto; 1 net carb. Check availability.
Flatbread	140	24g	1g	4g	A standard, lower-carb option with no added sugar.
Sourdough	190	~35g	Not listed	Not listed	Similar carb count to Italian White, may vary by region.
Hearty Multigrain	200	36g	3g	9g	Higher in fiber and protein, but also higher in total carbs.
Italian White	200	37g	1g	7g	A more processed option with higher carbs and less fiber.
Italian Herbs & Cheese	240	37g	2g	9g	Higher in carbs and sodium, with added flavor.

Ordering for True Low-Carb Results

For those on a strict ketogenic diet, the best strategy is to avoid bread altogether. Subway offers options that allow for this without sacrificing flavor or substance. Opting for a salad or a protein bowl is the most effective way to eliminate bread carbs. These options provide the same fresh ingredients and protein without the high-carb foundation.

Another approach is to customize your order. By selecting a protein bowl and loading it with low-carb vegetables like lettuce, spinach, green peppers, and onions, you can create a satisfying and keto-friendly meal. Be mindful of sauces and dressings, as many contain hidden sugars and carbs. Light vinaigrettes or a simple oil and vinegar dressing are often the best choices.

Conclusion

While the limited availability of Hero Bread makes a truly ultra-low-carb Subway bread option rare for most, the Flatbread remains the lowest-carb choice among standard menu items. For those on a very strict low-carb or keto diet, the most reliable strategy is to skip the bread entirely and order a salad or protein bowl. Always consult the official Subway nutrition guide for the most accurate and up-to-date information for your region, as availability and formulations can change.

: https://www.foodbusinessnews.net/articles/21082-subway-low-carb-roll-supplier-expanding

Frequently Asked Questions

Hero Bread was a special, limited-time test product and is no longer available at most Subway locations. It is not part of the standard menu in 2025.

A 6-inch serving of Flatbread contains approximately 24 grams of total carbohydrates and 1 gram of dietary fiber, for a net carb count of around 23 grams.

While Hearty Multigrain bread offers more fiber and protein than some other options, its higher total carbohydrate count makes it less ideal for a strict low-carb diet compared to the Flatbread.

The lowest carb meal at Subway would be a protein bowl or a salad, which eliminates the bread entirely. You can fill it with your choice of meat and low-carb vegetables.

Since Hero Bread was a test item, there is no guarantee any store carries it. You would need to check with individual locations, but it is highly unlikely to be found in most areas.

Opt for sauces that do not contain added sugar. Oil and vinegar, or other zero/low-carb options, are the best choices. Avoid many of the creamy or sweet sauces, which can contain hidden sugars.

No, a traditional wrap is not a good low-carb alternative. Many Subway wraps are higher in total carbohydrates than the 6-inch breads, despite what people might assume.