What's the Lowest Carb Bread from Subway?

November 30, 2025 •

2 min read

According to reports, in late 2021 and early 2022, Subway tested a special one-net-carb Hero Bread in select locations, offering a keto-friendly alternative with just 1 gram of net carbohydrates. This groundbreaking option set the standard for what's the lowest carb bread from Subway, though its widespread availability remains inconsistent.

Quick Summary

This guide details the lowest carb bread options at Subway, focusing on the past test of Hero Bread, its low net carb count, and the status of its availability. It also offers advice on alternative low-carb choices like salads and protein bowls, and tips for modifying orders to fit dietary needs.

Key Points

Hero Bread was the lowest carb bread from Subway: During its test phase, Hero Bread offered a six-inch sub roll with only 1 gram of net carbohydrates.
Hero Bread is not widely available: As of late 2025, Hero Bread has not been rolled out nationally and is not available in most locations.
Standard bread options are not low-carb: Subway's other breads, including the 9-Grain Wheat and Italian, contain high amounts of carbohydrates (e.g., 36-39g for a 6-inch sub) and are not suitable for low-carb diets.
Protein Bowls are the best low-carb alternative: A Protein Bowl eliminates the bread entirely, delivering a sub's ingredients in a bowl for a truly low-carb meal.
Salads are a reliable low-carb choice: Ordering any sub as a salad is an easy and effective method for creating a low-carb, veggie-packed meal.
Beware of sugary sauces: To keep your carb count low, avoid sauces like Sweet Onion Teriyaki and Honey Mustard, and opt for a simple vinaigrette or mayonnaise.
Availability can vary: It's wise to call your local Subway to confirm if they offer any special low-carb bread options like Hero Bread.

Hero Bread: The Ultimate Low-Carb Contender

Finding suitable fast-food options can be challenging for those on a ketogenic or low-carb diet. Subway briefly offered a solution that created excitement: Hero Bread. Developed by Hero Labs, this specialized bread was tested in specific U.S. markets as a low-carb alternative.

The Nutritional Breakdown of Hero Bread

Hero Bread was noted for its favorable nutritional profile for a six-inch sub roll:

Net Carbohydrates: 1 gram
Sugar: 0 grams
Protein: 12 grams
Fiber: 26 grams
Calories: 100

Its high fiber content helped manage the net carb count, making it suitable for low-carb diets.

The Status of Hero Bread's Availability

Hero Bread was a test product in limited locations such as Savannah, GA, Des Moines, IA, Colorado Springs, CO, and Boise, ID. As of October 2025, there has been no official national rollout, and it's not available in most stores, leading low-carb customers to seek other options.

Other Subway Breads: A Realistic Look at Carb Counts

Since Hero Bread is generally unavailable, it's important to understand the carb content of Subway's standard breads. These are not typically considered 'low-carb'.

Here is a comparison of some popular 6-inch Subway bread options based on approximate nutritional data:


Bread Type	Approximate Carbohydrate Count (grams)	Fiber (grams)	Key Features
9-Grain Wheat	~36-39	3	Whole grain with more fiber than white bread.
Hearty Multigrain	~39	3	A good source of fiber.
Italian (White)	~39	1-2	Basic white bread.
9-Grain Honey Oat	~41	5	Higher fiber with some natural sugars.

Note: Nutritional values can differ; always check official Subway information for accuracy.

Beyond the Bread: Low-Carb Alternatives at Subway

The most reliable way to achieve a low-carb meal at Subway is to avoid bread entirely by choosing alternative formats.

Protein Bowls: These include the standard sub ingredients—protein, vegetables, cheese, and sauce—served in a bowl without the bread, making them suitable for strict low-carb diets.
Salads: Any sub can be prepared as a salad, placing the ingredients on a bed of lettuce. This is an effective way to reduce carbs and increase vegetable intake.

How to Build a Low-Carb, High-Flavor Subway Meal

Follow these tips for a satisfying low-carb meal:

Select a lean protein: Choose options like grilled chicken, turkey, or steak. Avoid meatballs or breaded chicken.
Add ample low-carb vegetables: Load up on lettuce, spinach, onions, peppers, cucumbers, and olives.
Use cheese in moderation: Natural cheeses like mozzarella are low-carb but mind the calories.
Choose low-carb sauces: Opt for mayonnaise, olive oil blend, vinegar, or simple seasonings, avoiding sugary sauces.

The Final Verdict: Is There a True Low-Carb Bread at Subway?

Currently, the availability of a truly low-carb bread option like Hero Bread is limited and inconsistent. Standard Subway breads are generally high in carbohydrates. For a guaranteed low-carb meal, choose a Protein Bowl or a salad, which eliminates the bread. Contact your local Subway to check for specific product availability.

Frequently Asked Questions

Hero Bread was a test product and has not been rolled out nationwide. It is no longer available at most Subway locations, though availability can vary by specific franchise.

Among the regularly available standard breads, the 9-Grain Wheat is one of the lowest, with a carbohydrate count of around 36-39 grams for a 6-inch serving. However, this is not a low-carb option for those following a ketogenic diet.

The most effective way to have a genuinely low-carb meal is to order a Protein Bowl or a salad, which replaces the bread with a base of lettuce and vegetables. This allows you to avoid the carbohydrates from the bread entirely.

For a low-carb meal, choose lean proteins like turkey, ham, roast beef, or grilled chicken. Load up on fresh vegetables and stick to low-carb sauces like mayonnaise, olive oil blend, vinegar, or basic seasoning.

During its trial period, the 6-inch Hero Bread sub roll contained just 1 gram of net carbohydrates.

No, Subway's flatbreads are not significantly lower in carbohydrates. A 6-inch flatbread often contains a similar or even higher amount of carbohydrates compared to the 6-inch sub breads, making it unsuitable for a low-carb diet.

A Protein Bowl is a menu option that provides all the ingredients of a regular sub, but served in a bowl without any bread. This is an excellent, reliable option for a low-carb or keto diet.