Low-carb Subway swaps

A wrap is still a lot of bread

Round 1 of 80 right

Which has fewer carbs?

Subway meals and sides, fewest carbs first

Fewest carbs in a meal: Tuna Salad, 10 g carbs with 21 g protein.

#	Item	Carbs	Net carbs	Protein	Calories
1	Sliced Avocado28 g add-on, participating locations	2 g	0 g	1 g	45
2	Tuna SaladSalad, standard cheese included; no extra dressing	10 g	6 g	21 g	400
3	Veggie Delite SaladSalad, standard cheese included; no extra dressing	10 g	6 g	9 g	140
4	B.M.T. SaladSalad, standard cheese included; no extra dressing	13 g	9 g	21 g	530
5	Steak Philly SaladSalad, standard cheese and sauce included	13 g	9 g	24 g	450
6	All American Club SaladSalad, standard cheese and sauce included	13 g	9 g	23 g	470
7	Chicken & Bacon Ranch SaladSalad, standard cheese and sauce included	14 g	9 g	30 g	490
8	Applesauce90 g, participating locations	16 g	13 g	0 g	70
9	Loaded Baked Potato with Bacon8 oz. bowl, participating locations	17 g	16 g	9 g	200
10	Hash Browns108 g, participating locations	24 g	21 g	3 g	190
11	Oven Roasted TurkeyKids' Mini Sub, multigrain and vegetables	27 g	24 g	12 g	170
12	Veggie DeliteKids' Mini Sub, multigrain and vegetables	27 g	24 g	6 g	140
13	Black Forest HamKids' Mini Sub, multigrain and vegetables	28 g	25 g	11 g	180
14	Grilled Chicken6" Fresh Fit, multigrain, vegetables, no cheese or sauce	40 g	36 g	26 g	300
15	Oven Roasted Turkey6" Fresh Fit, multigrain, vegetables, no cheese or sauce	40 g	36 g	20 g	270
16	Rotisserie-Style Chicken6" Fresh Fit, multigrain, vegetables, no cheese or sauce	40 g	36 g	24 g	310
17	Veggie Delite6" Fresh Fit, multigrain, vegetables, no cheese or sauce	40 g	36 g	10 g	220
18	Black Forest Ham6" Fresh Fit, multigrain, vegetables, no cheese or sauce	42 g	38 g	19 g	280
19	Roast Beef6" Fresh Fit, multigrain, vegetables, no cheese or sauce	42 g	38 g	25 g	300
20	Egg & Cheese6" Artisan Italian, participating locations	42 g	40 g	21 g	470
21	Egg & Cheese6" Artisan Flatbread, participating locations	42 g	40 g	18 g	440
22	Oven-Roasted Turkey6" standard recipe, cheese and mayo	42 g	39 g	25 g	470
23	Bacon, Egg & Cheese6" Artisan Italian, participating locations	43 g	41 g	26 g	550
24	Steak, Egg & Cheese6" Artisan Italian, participating locations	43 g	41 g	30 g	530
25	Bacon, Egg & Cheese6" Artisan Flatbread, participating locations	43 g	41 g	23 g	520

Net carbs are carbs minus fiber.

Source: Subway nutrition page, US menu, October 21, 2026. Not affiliated with Subway.

Questions

What is a low-carb Subway order?

Tuna Salad has 10 g total carbs and includes standard cheese. Sliced avocado adds fiber where offered. Count extra sauces separately.

Are Subway breakfast wraps low carb?

No shortcut here. The egg-and-cheese wrap has 55 g carbs, more than the Italian-bread breakfast version.

Is Subway Sweet Onion Chicken Teriyaki low carb?

The standard sub has 55 g carbs. Teriyaki sauce adds carbs as well as bread; a savory salad is a lower-carb direction.

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