Sandwiches
Subway
The bread sets the floor: a 6-inch sub is roughly 40 g of carbs before fillings. The same sandwich as a salad bowl drops most of that.
Steadier choices
- Turkey Salad (no bread)8 g
- Chocolate Chip Cookie29 g
- 6" Veggie Delite36 g
Sandwiches
6" Veggie Delite
41 g carbs · 5 g fiber · 7 g sugar
36g netHigh6" Turkey Breast
44 g carbs · 5 g fiber · 6 g sugar
39g netHigh6" Oven Roasted Chicken
44 g carbs · 5 g fiber · 7 g sugar
39g netHigh6" Italian B.M.T.
44 g carbs · 5 g fiber · 8 g sugar
39g netHigh6" Meatball Marinara
50 g carbs · 7 g fiber · 9 g sugar
43g netHigh
Salads
Turkey Salad (no bread)
12 g carbs · 4 g fiber · 7 g sugar
Same fillings, none of the bread carbs.
8g netGentle
Sides
Chocolate Chip Cookie
30 g carbs · 1 g fiber · 18 g sugar
29g netModerate
How to read this
We rank by net carbs because, for most people, the amount of digestible carbohydrate is what moves glucose most after a meal, more than the glycemic load of any single ingredient. Fiber is subtracted because it passes through largely undigested. The surest read is your own: a post-meal reading an hour or two later shows how your body actually handled the order.
Carbohydrate figures are approximate, from Subway's published nutrition information; recipes and menus change, so check the current nutrition page for exact numbers. General information, not medical or dietary advice.
See how eating out lands for you
Menu numbers are a guide; your own response is what matters. Log a reading after a meal out, add a note, and SteadyRange shows you the patterns, on a private log you control.