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Does Subway Have Low-Carb Bread? Navigating Keto Choices!

Imagine this: You’re on a strict keto diet, counting every carb, and there you are, standing in the bustling line at Subway during your lunch break. Your stomach’s rumbling, the smell of freshly baked bread wafts through the air, and you’re thinking, ‘Is there anything here I can eat without breaking my diet?’ Just when you’re about to settle for a salad, you overhear someone ordering a low-carb bread option. Wait, does Subway have low-carb bread now?

In 2021, something exciting happened for the low-carb community. Subway, the global giant known for its hearty sandwiches, teamed up with the renowned ‘Hero’ brand, bringing a game-changer to their menu – a bread that’s keto-friendly! (*) But here’s the million-dollar question: Is this new ‘Hero’ bread just a low-carb alternative, or does it genuinely align with healthy, keto-friendly eating?

Before we delve into the world of Subway’s bread options and dissect the keto-friendliness of their new addition, let’s take a step back and explore what options were available before Hero entered the scene.

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Exploring Subway’s Traditional Bread Options

Before diving into the revolutionary Hero Bread, let’s get a clear picture of the standard choices at Subway.

  • Classic Italian: A Carb-Heavy Staple Nutritional Value (6” serving): 37g carbs.
  • Cheesy Delight: Italian Herbs and Cheese Nutritional Value: 40g carbs.
  • Spicy Twist: Jalapeno and Cheddar Nutritional Value: 37g carbs.
  • Healthy Illusion? Multi-Grain Wheat Bread Nutritional Value: 36g carbs.
  • The Flatbread Option: Not So Low-Carb Nutritional Value: 40g carbs.
  • Wraps: The Carb Surprise Nutritional Value: 50g carbs.

Keto Alert: The Carb Conundrum While each of these options brings its unique flavor, they share one common trait – high carb content. For those on a keto diet, tread carefully, as these can easily disrupt your ketosis, especially when combined with other high-carb toppings.

Let’s Talk Hero Bread – A Personal Encounter

Last month, I found myself at Subway, facing the usual dilemma: how to stay true to my keto lifestyle without giving up on my love for a good sandwich. Enter Hero Bread, Subway’s latest marvel, a collaboration with Hero Laboratories.

I remember biting into this new bread, skeptically at first. To my surprise, it was a game-changer! With 0 sugar and only 1 net carb per 6” roll, it’s like finding a treasure in the carb-heavy world of fast food. It’s not just about the numbers, though. The taste? Surprisingly decent for a low-carb option.

And here’s the fun part – with such low carb content, you can go wild with the fillings! Think heaps of turkey, layers of cheese, and a dollop of your favorite dressing. It’s like being a kid in a candy store, but for keto dieters.

Subway’s Meat Selection: 

  • Bacon (2 strips)- 2g carb
  • Black Forest Ham- 1g carb
  • Capicola (3 slices)- 2g carb
  • Cold Cut Combo® Meats- 2g carb
  • Egg Patty (regular)- 3g carb
  • Egg Patty (white)- 1g carb
  • Genoa Salami (3 slices)- 1g carb
  • Grilled Chicken- 1g carb
  • Grilled Chicken, Buffalo- 2g carb
  • Grilled Chicken, Sweet Onion Teriyaki Glazed- 9g carb
  • Italian B.M.T.® Meats- 3g carb
  • Meatballs- 13g carb
  • Oven Roasted Turkey- 0g carb
  • Pastrami**- 1g carb
  • Pepperoni (3 slices)- 1g carb
  • Roast Beef- 2g carb
  • Rotisserie-Style Chicken- 0g carb
  • Spicy Italian Meats- 2g carb
  • Steak (no cheese-) 2g carb
  • Subway Club® Meats- 3g carb
  • Tuna- 0g carb
  • Veggie Patty- 14g carb

Subway’s Cheese Selection:

  • American- 1g carb
  • Mozzarella- 1g carb
  • Pepper Jack- 0g carb
  • Provolone-1g carb
  • Parmasean- 0g carb
  • Swiss-1 g carb

The veggies, herbs, and spices are also super low in carbs, with most having zero and a few only having 1g.

As long as you are careful with the dressings you use, with creamy sriracha and sweet onion teriyaki sauce being the only two high in carbs, your “Hero” sub is ideal for keto living.

Learn more: Where to Buy Low Carb Bread? (2023’s Best Places and Prices)

So, What’s the Down Side?

The old saying goes, “If it is too good to be true, it probably is.” And while the Hero bread option is excellent for anyone looking to lessen the amount of carbs they eat, it isn’t ideal for everyone.

This bread lacks any type of substantial nutrients and is made from tons of fiber ingredients, which can be hard on the digestive system. Experts say that anything more than 5g of fiber per serving can be too much, so 26g in 6” is def more than the recommended amount.

You might also notice that the taste isn’t nearly as satisfying as your traditional loaves. Many people have complained that the bread doesn’t hold a candle to regular bread, and we don’t disagree. Yet if you can’t eat bread, then this is an option we can’t argue with. 

Another bummer is that it isn’t available in all locations, at least not yet. At this time, only 1600 subways across Boise, Medford, Portland, OR,  New York City Metro, San Diago, Atlanta, Portland, ME, and Salt Lake City offer Hero Bread.

Learn more: Top 23 Keto-friendly Fast Food Options To Try!


In Conclusion: Does Subway Have Low-carb Bread?

As we wrap up our journey through Subway’s bread lane, it’s clear that the introduction of Hero Bread marks a significant shift for those pursuing a low-carb lifestyle. While traditional bread options at Subway are a carb-lover’s delight, they pose a challenge for anyone on a ketogenic diet.

Hero Bread, with its minuscule carb content, emerges as a beacon of hope, enabling you to enjoy a sandwich without the guilt of breaking your carb bank.

However, it’s important to remember that ‘low-carb’ doesn’t always equate to ‘nutritious.’ The high fiber content in Hero Bread, while beneficial in moderation, can be excessive for some. And let’s not forget, taste matters too – while Hero Bread is a viable alternative, it might not satisfy the craving for a classic Subway loaf.

So, next time you find yourself at Subway, weighing your options, remember this: the best choice depends on your dietary goals and personal taste preferences.

Whether it’s the traditional Italian bread or the innovative Hero Bread, Subway offers a spectrum of choices to cater to diverse dietary needs. But for those dedicated to the low-carb path, Hero Bread is certainly worth a try – a small step in bread selection, a giant leap for keto-kind!”

Up Next: Does Subway Have Low Carb Wraps?

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